Perhaps the most popular time of year for me as a fitness professional, the approach and arrival of the New Year’s Day. In mid-December, I see them everywhere I look: flyers, posters and billboards of gym advertising with their offers for you to get in shape.
Many parents at my child’s school, or colleagues of my husband would stop and ask me how to put their resolution to lose their holiday (or pre-holiday) weight gain. I really wish I could help every person who is determined this goal, but that simply does not have the resources to get things done. I have decided to offer a little help here for those of you who are really ready to get in shape
My first tip to each person who asks about losing weight in the new year is :. . Why wait until January 1?
You know, the mind is a funny thing. I want to hear someone tell me about their plans to get in shape right after New Year’s, and without any remorse or guilt, they feel it perfectly acceptable to go ahead and make sure they are eating everything in sight now, before the dreaded day comes. This is where the evil 50-10 pounds of holiday weight gain appears.
Do yourself a big favor, when Christmas is over throw out all the junk in the house and some places where you spend much of your day. If you see food that is not going to feel good (inside and out) throw it out, now. As humans we are weak creatures, and we do not need the added temptation of food that just makes us feel bad later.
The next activity against new you is to just pick one exercise for each day of the week. Take about five minutes to make your “mini” exercise.
Begin with a warm up with something like 10-20 crunches, followed by 5-10 pushups. Then do an exercise of choice this can be anything you choose that you like. Whether it is Pilates or plyometrics, or clean and presses, the idea is to get some movement going and increase heart rate. Most people find that when they start something they might have the energy to squeeze a little more each day.
This applies to your nutrition, stick to the simple foods that are ready to eat as they are, ie. vegetables and fruits. The only thing you really need to cook possibly your lean protein. Protein is important to have a lean physique because it helps build muscle and keep your stomach satisfied longer. Approximately half the plate should be filled with choices such as skinless chicken breast or ground turkey and fat free cheeses.
Under this article is a list I give all my cardio clients when they start their program with me. Yes, I give it away for free because I really want to help bring everyone to better health.
The main thing to remember of course is to have patience with yourself. It will not happen in a single day. Think about where you are now, and how long it took to get there. In general, it usually takes that long (depending on how hard you work on it) to return to healthy self again. Remember, if you slip off the field one day. Begin each new day as it was your first
Copyright © Rhonda Decker
Breads, cereals, and grain:
100% whole wheat bread (includes English muffins and bagels less)
brown rice or wild rice (no immediate or boxed varieties)
whole wheat pasta try Barilla Plus
Kashi GoLean high protein grains (13 grams)
100% whole wheat or corn tortillas
whole wheat crackers
beans (drained if canned, low fat varieties)
Fruits and vegetables: fresh or frozen only
All products ieties of vegetables magnificent greens are best
sweet potatoes / yams
all fruits are good berries (especially blueberries) are best
Meat, fish and Poultry:
turkey breast extra lean (not leather)
chicken breast (skinless)
fish (all kinds, no breading)
red meat very lean only
extra lean turkey bacon Louis Rich or Jennie-O
egg substitute or egg whites
fat free milk all types
nonfat / lowfat cheeses
fat free / lowfat yogurt and cottage cheese
extra virgin olive oil
nuts little salt or raw almonds are best
“I Can not Believe It’s Not Butter spray”
Herbs and spices:
peppers all varieties
is fresh herbs improve, bottle be under 300 mg sodium
Spice Hunter brand is awesome
Tips and Warnings
love yourself the way you are now, and better at it
keep a journal of your progress
getting a Friend to start getting in shape with you, it’s more fun!