Goodbye 2018, and hello 2019! This means people will be hitting the gym in the masses, sometimes for the first time in months. All of the turkey, eggnog and pies may have gotten the best of us and now that January 1st has gone and past, 2019 is going to be the year where we get back in shape. Intense workout, healthy eating and less alcoholic beverages is the main focus. As a trainer, one of the most frequent goal that I hear when getting a new client is, “I want to lose X number of pounds.” The is great, but why do we as humans need a date to take control of our health? I do not like New Year’s resolutions, and here is why.
Us as humans, are creatures of habit. Whether its being less active because of work, favor the sweets, or like to have that extra beer when we go out, we tend to fall into traps easily when exposed to them on a regular basis. Then when a year begins to approach, we tend to look as January 1st as an excuse to get control of our health and lives. My question to that is, “If you want these changes, why didn’t you start yesterday?” Taking control of your life isn’t something that has a date on it; it is a mindset. If you wake up at 6:15 am every morning, by 6:16 am, you can change your perspective on life and your future. If you want to make a change, make a damn change. Now, I’m not saying that you have to change every little adjustment all at once. In my experience, that sets more people up for failure than it helps. Here are a few suggestions in order to crush your New Year’s resolutions.
- Assess your current situation: This means that if you have environmental antagonists in your life, try to position your self to make better choices. If you have a desk job, go use the rest room on a different floor. If you have unhealthy foods in the home, replace them with healthier options. If you lack water consumption, get a nice a water bottle and schedule reminders in your phone to drink.
- Formulate a plan and Execute: This is probably both the simplest yet most difficult part of succeeding in your New Year’s resolutions. I recommend, hiring a personal trainer that will properly progress you and keep you accountable to your health goals. A scheduled appointment will make sure you stay on track. If you do not want to get a trainer, get on a solid strength training program. One of the biggest mistakes people seeking weight loss make is reverting to only cardio to burn fat. By adding a solid strength training program to your regimen, you can actually boost your metabolism when you add muscle. For maximum results a combination of cardio and strength training will not only help you achieve your fitness goals but also lead to your body becoming a well oiled fighting machine.
- Rest and replenish. This means make it a priority get your sleep and drink water. It is recommended that you get at least six hours of high quality sleep each night to ensure that get four full sleep cycles. In that time, your body will recover, rebuild and repair. You will also see a boost in mental clarity and regulated body function. Water is the driving force to many of our bodies’ physiological functions. It is recommended that one should drink a half to an ounce per pounds of body weight. This means that if I weight 160 lbs (73 kg), I need to drink between 80 to 160 ounces of water per day. Drink your water!
- Find little life hacks to achieve your health goals: I want to start off by saying, if you plan on going to the gym after work, go straight to gym after work. There is nothing that will kill your momentum more than going home first. Pack your gym bag, put it in your car and get your ass to the gym. Next is to get your step count up. You can use a fitness watch such as a Fitbit or Garmin to see how active you are on a regular basis. Once you have average of your daily steps, add 1,000 to 2,000 steps on top of that for your new goal. You can achieve this new step goal by taking the stairs, parking at the back of the parking lot, have walking meetings, etc. Finally and probably my most favorite hack is meal prepping. Find out what meal your are most likely to choose an unhealthy option and prep for the week on Sunday; mine is lunch. Being prepared can save you time, stress and money!
Now I don’t want to bash on those waiting for January 1st to make changes. It is fantastic that you are wanting to make the adjustments necessary to live a healthier lives. I want you and every to take the time to make their health a priority. This is the vehicle that you need to drive the rest of your life and if you take care of it, it will run at maximum capacity until the last day. You will sleep better, have more energy and will be more mentally clear. Take control, and make the rest of your life, the best of your life.
For more tips, trick, and guidance in the gym, follow me on Instagram and Facebook at @chriskadingCPT and check out the CK Health and Wellness YouTube Channel.