COMMIT TO BE FIT IN 2015 It’s time to ring in the New Year. Let’s make 2015 the year you reach your health and fitness goals. Commit to be fit. Let your healthy lifestyle choices over ride the unhealthy and live the life you dream of. Now is the time to get serious and fine tune your plan. Identify your hurdles and come up with strategies for dealing with them. One thing is for sure, IF YOU FAIL TO PLAN, PLAN ON FAILING. This can be applied to so many aspects of life but for the purposes of this conversation we will discuss: YOUR HEALTH AND FITNESS PLAN FOR 2015 1-Schedule your workouts for the month of January. That’s right, the whole month in your calendar. Be specific! I’ve listed suggestions below. 2- Plan your meals for the next week. Pick recipes for all three meals x 7days. Make the list, go shopping and allow time for food prep. I love Sundays for this. I usually end up with a new recipe for dinner, something ready for the crock pot mid week, a grain and veggie pilaf for breakfast bowls. If I put on egg on it, it’s breakfast! This can double for lunches and sides too. Greens cleaned and veggies chopped for salads. Now all I need to focus on are my proteins daily. The rest is ready. 3-Track nutrition daily. Know what you are eating, how it fuels your body and if you are getting enough macro nutrients (Protein, Carbs and Fats) needed to reach your goals. Try a program such as MyFitnessPal YOUR PLAN Cardio- type? Amount of time? Target heart rate? Suggestion- Cardio 3-5x a week, 30-60 minutes, 60 -85% of your max heart rate. *My clients should refer to your Karvonen’s Formula Strength- type? Amount of time? How many sets and reps? Suggestion- Group classes can help mix it up or hit the weight room and start with 2-3 sets of 12 -15 reps. Include exercises for all of the major muscle groups. *My clients should refer to individual strength training programs. Flexibility- type?, Amount of time? Intensity Suggestion- Keep it simple and mild. Try full body stretches or add in a yoga class> *My clients should refer to stretching worksheets. Nutrition- Remember- DIETS DO NOT WORK! Quantity matters! Quality matters! Nutrient rich whole food sources will always supersede packaged, processed food choices. Eat Breakfast. Fuel in= energy out. Look at the ratios of protein, carbs and fats as well as your sodium and sugar intake. Again, I highly recommend tracking your nutrition on MyFitnessPal for at least one month. Review the reports and make the necessary changes. KNOWLEDGE IS POWER. Take the New Year and A New You Challenge! Time to put your plan in motion. Can you be ready for action starting Monday 1/5/15? That gives you five days to prepare, prep and schedule. Of course start exercising too! Set up strategies to help you with temptation. Have a backup plan when your exercise schedule gets bumped. Follow your plan. It takes 21 days to create a new habit. Just think how great you will feel by 1/26/15!! If you would like assistance with your health and fitness plan I’m here to help. There are several openings for Personal Training and Partner Training at both Village Racquet and Fitness and the Fit For Life Athletics Studio. Please contact me for more information at 774-454-6146 or Kbdivegirl@yahoo. Join us on Facebook at Fitfor Lifeathletics. Happy New Year to all! Kelly Livingston- FFLA
Posted on: Thu, 01 Jan 2015 23:31:12 +0000
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