Workout Wednesday: Make this your best year yet

We are almost 2 weeks into the New Year – I’m sure most of you have vowed to make this year your best year yet. I am here to help motivate, encourage and educate to ensure that stays true (at least in the fitness and nutrition aspect). Simply check the Workout Wednesday article each week - put the effort into applying what is said to your day, week, life, etc. Easier said than done, I know. BUT if you don’t try and/or put effort into living the healthiest life possible - then we all know what the outcome will be.

This week – I would like each of you to “try” at least one of my tips below – if not all of them. As I have said all along – adapting a healthy lifestyle is a baby-step process. It all starts with a small change. As long as you are putting one foot in front of the other in a healthy direction – you are doing great.

1. Right now – literally write down (actually seeing it on paper makes a huge difference) make a 7 day goal for you to achieve. It must be realistic and attainable. You also need to be specific. For example: If you have not worked out in months or years – then do not shoot to hit the gym for the next 7 days. Aim for 2 or 3. Also don’t just say 2 or 3 actually specify the days. Once you achieve this goal – set another goal for the next 7 days. This can be to maintain the 2 days of working out. Or it can be to continue working out 2-3 days but add 5 minutes to the treadmill.

2. Plan, plan, plan! Whether you do it the night before or first thing in the morning – plan what you are going to eat and when each day. Yes, “when” is important (see #3). Not only does this help keep you on track – it makes the rest of the day of deciding what you are going to eat – easy. The chances of deviating from your “plan” are less likely to happen when you are prepared.

3. If you are trying to eat more often throughout the day - set a timer. I know, I know – sounds silly but if you are used to going long periods of time between meals and/or waiting until you are hungry then eating every 3-4 hours will not come easy. When the timer goes off, chances are you will tell yourself “I’m not hungry”. You will want to slip into your usual habit of waiting until you are hungry. You are NOT supposed to feel hunger. When you wait to eat once you are starving you WILL overeat or make a bad food decision. Hunger is very powerful and will over-ride anything “good intention” you had. By eating every 3-4 hours – you will stay in control of what you truly intend on eating and chance are very slim that you will overeat. Until you get into the habit of eating every 3-4 hours – set an alarm/timer to keep you on track.

4. Tell yourself you will not eat past a certain time and/or no more food after dinner. Mindless eating occurs most frequently after dinner, when you finally sit down and relax. Snacking in front of the TV is one of the easiest ways to throw your diet off course.
The time of when you should stop eating really depends on your lifestyle. The goal would be to stop eating 2 hours before you go to bed.

5. Exercise in the morning – If heading home is winning over exercising after work, you might want to consider doing it before work. This way you know you have your workout over with and whatever comes up throughout the day will not get in the way of your workout regimen. This of course will be an adjustment but just like anything else – it will get easier. The key is not “thinking” when the alarm goes off in the morning because your bed will win. You have to head to the gym on auto-pilot. Getting there is the hard part – once your there you know you will be so thankful you did it and more importantly – it’s over for the day.