So here you are…it’s after the holidays, you’ve most likely eaten more than you wanted, spent more (quality) time in a prone position than you thought you would with loved ones, and looking at yourself in the mirror thinking, yes, a little change would be good. Looking the New Year in the eye, it is the most popular time to make your resolution for 2014. The problem is, most people don’t make the resolution with a plan in mind. But YOU are different…if getting fit in 2014 is your resolution, here is your guide to make it happen!
For busy individuals striving to take care of work and home, try healthy living for a busy life to jumpstart your 2014 plan of action.
Food: It’s more important than you think.
Every fitness plan should consist of roughly 70% diet and 30% exercise regimen. This is not to say you shouldn’t work out- on the contrary, you should work out 3-5 times a week to really see a difference in your muscles and overall body tone. However, what you put into your body has been proven to eclipse any workout you just had, so we are putting a greater importance on the diet aspect of your health and fitness plan.
It all begins at home. Home cooking, even if your skills stop at the toaster oven, can be easy and the surprisingly delicious. Try healthy cooking fundamentals for some really great, healthy recipes you can prepare in your own kitchen.
And let’s keep it in perspective…you can still have your luxury foods once in awhile. Healthy eating is not about strict diets, being really thin, or depriving yourself of the foods you love. What healthy eating is is feeling great, having more energy, stabilizing your mood, and keeping yourself as healthy as possible—all of which can be achieved by learning some nutrition basics and using them in a way that works for you. You can expand your range of healthy food choices and learn how to plan ahead to create and maintain a healthy eating lifestyle. This can be achieved in two simple steps: simplify and gradual change.
Simplify. Instead of being overly concerned with counting calories or measuring portion sizes, think of your diet in terms of color, variety, and freshness. This way it should be easier to make healthy choices. Focus on finding foods you love and easy recipes that incorporate a few fresh ingredients. Gradually, your diet will become healthier and more delicious.
Gradual change. Nothing that happens overnight is going to stick. That’s why fad and extreme diets never work! Start slow and make changes to your eating habits over time. Make small steps, like adding a salad or vegetables to your diet once a day or switching from butter to olive oil when cooking. As small changes to your eating become habit, you can continue to add more healthy choices to your diet and when you look back in 2015, you’ll be amazed how much these small changes added up to create a completely healthy lifestyle!
Exercise: Keeping Active With A Routine
Working out consistently doesn’t only help you physically; it makes you a happier person with all those endorphins being released in your body. It is also essential to keeping your muscles limber, your heart health, and keeping your body functioning even better than before. Finding a workout routine that you enjoy and will stick to is the most important factor for long-term success. Although joining a gym is fun and motivational for many people, working out at home is a wonderful option. Try this highly reviewed 6-week fat-blaster challenge in the comfort of your own home, or this no-equipment, no excuses tutorial with tracking worksheets to track your progress.
The gym and your home is consistent, but if it’s a different kind of adrenaline high you crave, there are countless options to get your sweat on. Do you love softball? There’s bound to be a softball league in your city. Love to hike? Grab a buddy or go solo to explore the hiking trails and parks in your area. The most important – and difficult – step is taking action. Once you sit down and draw out your game plan (e.g. run around the park on Mondays and Wednesdays, hiking every Saturday) it will make it easier for you to commit to. Draw out your game plan right now below!
- In 2014, I will commit to (multiple answers OK):
- Going to the gym
- Working out at home
- Playing a sport: (fill in sport name)
- Other: (fill in)
- I will exercise with this activity on:
- Mondays, Wednesdays, and Fridays + 1 weekend day
- Tuesdays and Thursdays + 1 weekend day
- Mondays, Tuesdays, and Fridays + 1 weekend day
- Other (fill in)
- I will tell (fill in name) about my game plan so I can be held accountable for a fantastic 2014!
At the end of the day, it doesn’t matter what you choose – it only matters that you get up and start something that you will continue for months and years. Unfortunately, the top two excuses for not starting or quitting is 1) laziness 2) “busy” excuses. Both are unacceptable because if you took the effort to read this far, you have it in you to make it a priority to be healthy! With all the pressures of family, work, and friends, be sure to take care of yourself as well.
Need a little more motivation? Try this “no bull” fitness course on building muscle, losing fat, and being healthy that has changed lives around the world. Good luck and here’s to the healthiest, strongest, happiest YOU in 2014!