Happy New Year!!

Published January 1, 2014 by gettingherfit

body_getready

I am so excited for this New Year because as I look back at things I may have not accomplished I know that this is a new start. Take a look at your own goals from the past, how did you do? If you didn’t quiet make them refocus and let’s get started.

One way to begin is to sit down and write out what you wished you had done last that you didn’t do, then below that write out what you would like to do this year but this time let’s break it down to smaller bites. When we look at things in a big picture sometimes it’s overwhelming and we just don’t see how it can get done. But you’ve all hear that old joke “how do you eat an elephant? One bite at a time.” Well it’s true, if you take all those goals you want to complete and below each one break it down into smaller steps.

An example is of course losing weight, which is the main goal every year, but so many fail at it. So here is what you can do:

Goal: Lose weight

Step 1: you need to think about what is a comfortable weight for you, if you are at 180 and you are comfortable with 140 that’s what you write down. Don’t overestimate and don’t underestimate, if you have a pair of pants or an outfit that you wore in the past that you would like to fit back into then pull that out and hang it up somewhere so you’ll see it every day.

Step 2: You know that you can’t lose this weight in just a few weeks, it’s impossible and unhealthy, so don’t look for some fad crazy diet or program that is not going to give you long term results or something you just know you can’t maintain once you reach your goal. You need to break that down even further, let’s say 5-10 pounds a month, this is doable and healthy weight loss. Write down your start date and the end date.

Step 3: Now what to do? you’ll need two things, well maybe three.

1. A good exercise program
2. A healthy and sustainable nutrition program.
3. Accountability partner or coach

Your exercise program needs to be something you have fun at and enjoy doing with a support system to help you stay accountable, this is two of the three. this could be a boot camp like Her Strength, or some other group program where you know people will wonder where you are if you don’t show up, not a bunch of people who get together exercise and never get to know each other. You can also get a friend to do it with you, it’s so much more fun and easier to get up and go when someone else is calling you. Be sure to schedule your workouts also, don’t just randomly say you’ll go after work, or before work, set a time and make it an appointment at least three time a week preferably five.

Another problem I find is people over exercise, what I mean is they think they need to be at the gym for hours and every day. In reality you don’t, who has the time these days, especially if you are a mom. A good amount is 20-30 minutes of hard work like intervals or complex workouts can do it for you. Studies show that a 20 minute intense workout is better or as effective as a one hour session. It increases your metabolism up to 36 hours after the workout and because you are not recovering as long you get a great cardio session in at the same time. Don’t feel you cut yourself short, just don’t sit around and stare at others while you rest. Your rest shouldn’t be more then 30 seconds, unless you have to because you are new to exercising in this manner, otherwise just keep moving. At Her Strength Bootcamp you’ll learn these kinds of workouts and you will feel it, just try it.

Lastly rotate your workouts if you are on that same old machine day after day, and I see it all the time at the gym, same people on the same machine the entire time I’m doing my class and for months and I don’t see much of a change in them. It’s not going to happen, your body needs to be challenged and it won’t if you don’t mix it up. Change up the cardio and the workouts every week. At my bootcamp we don’t do the same workout very often at all, if ever. Maybe it’s cause I’m so ADHD but it works and my clients love it.

Lastly, you need a good nutrition program, my 21 Day Belly Blast and Advocare’s 24 Day Challenge program will help you get off to a great start. If you are going to exercise you need to be eating the right foods and getting proper nutrition, otherwise I guarantee you are just wasting your time. You will see results much faster when you fuel your body correctly. 80% of how you look is what you are putting into your bodies.

Start out with small changes, first thing I teach my clients is just start drinking at least half your body weight in ounces of water each day that will make a huge difference. We are made up of something like 75% water, so why wouldn’t we drink water, that’s why we can’t go very long without it before we die. You’ll have more energy, you’ll push toxins out of your body and it will also help you feel full longer. Be sure to start your day by drinking at least 8oz of water upon waking up and then again drink another glass before and after each meal. The remainder of the day carry a water bottle with you and drink up.

You also need to eat clean foods, those that are closest to their natural form. It isn’t boring if you know what you can eat and you have a program to follow. There are so many healthy recipes online just google them. And please, please stay away from fast foods and processed foods, anything that comes in a box should not be eaten, if it has a shelf life it’s not real food. stick to fresh fruits and veggies as much as possible, eat lean meats and not so much grains.

I love to get my clients off to a great start by teaching them simple basic nutrition tips, without it they may not feel they are getting the results they want to get. So if you want to lose weight this year the right way, the healthy way and learn healthier habits then join me at Her Strength Fitness and let’s get you off to a great start this year. You’ll have all the tools you need to succeed this year, don’t let another one pass you by, do it right and finish strong! Remember it takes hard work it doesn’t come easy but it’s worth it, guaranteed!!!

For more information contact me at 702-419-4778 or go to my website at www.Herstrengthfitness.com and let’s get started. Have a wonderful and blessed New Year!

Victoria McCullough

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