Wednesday, January 2, 2013

Tips for a successful 2013

I hope everyone had a wonderful New Year's celebration, whether large or small.  I know this time of year lots of folks want to make some major life changes, often involving fitness/diet.  I hope if you are one of those peeps, you will commit to the change and won't peter out after a few shorts weeks.  Whatever I can do to help support--let me know!! :)

I thought I would give a few tips on how to stick to some of these changes/resolutions/goals/etc.

1.  FOOD LOG  There are so many amazing apps you can use on your phone or simply use the good old fashioned notebook.  whichever you choose--USE IT!! I prefer the app: Myfitnesspal.  it allows you to use on phone or computer and it is a wealth of info and very easy to use and has a great database for foods/drinks and activities.  If you have been working out and not seeing/feeling changes then you most definitely need to work on what you are putting in your body.  Losing weight is 75% nutrition.  You can exercise all you want but if you are eating mindlessly then you will not succeed.

2.  If you haven't done so yet--do it NOW--download Nike Training Club app. AMAZING!!  again, super user friendly.  All levels can benefit from this amazing FREE app.  it requires minimal equipment and yet you will gain amazing results.  

3.  Schedule your workouts like you would any other serious appointment.  You can not be a good spouse/mother/daughter/friend/etc if you are not taking care of yourself.  you deserve this time to improve the quality of your life.  And we all know how exercise makes us feel better--so wouldn't your family/partner/co-workers want you to take the time so that the time they are around you, you are in a better mood?
For example: today I have a 3 mile run and 30 min NTC planned.  I can't wait!!   Tomorrow I have a 4 mile run and NTC 45 min Leah Kim yoga.  Friday is intervals and saturday is 7 miles.  Sometimes these will have to change, but for the most part one is more likely to get it done if they have planned their time accordingly.

4.  If you have a workout scheduled and you are not feeling it--try to go for at least ten minutes.  If after ten minutes you still want to throw in the towel, fine.  But more than likely once you eke out those ten minutes, you will want to finish what you started.  

5.  Schedule a rest day.  Your body needs this in order to get stronger.  it needs the time to heal/mend/repair/improve.  If you are not giving yourself a rest day or two (not more than that!!) you are increasing the odds of injury or illness.  If you are afraid you will take one day off and it will turn into a week than plan on a leisurely walk.  

6.  No CHEAT DAYS!!!!  I am not one for depriving myself of foods.  I just am not a fan of CHEAT DAY.  Consuming whatever you want for an entire day is ridiculous--it can sabotage your whole week.  In the words of Tony Horton, have a cheat snack.  And while we are on the subject, DON'T REWARD YOURSELF WITH FOOD.  This is dicey territory and makes one become obsessed with the whole deprivation mind set.  Reward yourself with a pedicure (us runners have some ugly feet!!) or with new workout gear.  New workout clothing will help to motivate you.

Most importantly, if you fall off your wagon, don't berate yourself.  Simply start again.  Look at what made you fall off--try not to set yourself up for failure.

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