Here’s a video on how to shop for groceries while trying to get fit:
It never fails. As a certified personal trainer, every January I get a flood of people who have made New Year’s resolutions to get fit and healthy.
Many of them are people who have never really exercised and want advice on how to lose weight and get healthy, while others have been inactive for so long that they do not know where to start. Losing weight and getting fit and healthy are lifestyle changes that involve many varied goals.
Too often, people who make getting fit and healthy their New Year’s resolution fail by February. In January 2012, Time magazine found that of the top ten resolutions broken, losing weight and getting fit was number one. Some studies suggest that at least 50 percent of people starting an exercise program drop out within six months of starting.
This goal is too hard to reach. Success is not seen soon enough to keep you motivated. You give up.
Do not pick a program like P90X, Insanity or Rushfit to jump-start health and fitness goals. These are high-intensity programs for people who have, at the very least, some conditioning. Inexperienced, unfit people who pick these programs to begin their fitness transformations are more likely to be discouraged and extremely sore.
My solution is baby steps. Pick a cardiovascular activity that is doable for you. Make your goal to do that activity two to three times a week for 20-30 minutes. After two weeks, add an extra day or so. There is a plethora of activities to choose from, and you can mix them up to prevent boredom. Running, walking briskly, jumping rope, playing tennis or using an elliptical trainer are some. Even at these first steps, you need to work and try to sweat. If you find yourself losing your breath, slow down and catch your breath.
The American College of Sports Medicine (ACSM) recommends 45-60 minutes of activity four to five times a week, but not for the beginner. By taking small, measurable steps, you will see success sooner and stay motivated.
Hippocrates said, “Let food be thy medicine and medicine be thy food.” Being healthy also involves diet, and chances are you could clean yours up. Many of my clients have chosen to do this before coming to me for training. When you clean up your diet, you will feel better and have more energy.
Take small steps with this goal too. Use the MyPlate guideline. We all know that we should be eating our five fruits and veggies every day. You may also choose to count calories. Caloric intake depends on your size, age and activity level. Here is a caloric intake calculator and a caloric expenditure chart.
I believe sugar is the devil in most diets. You will see weight-loss results fast by eliminating or reducing processed sugar from your diet. Sugar is in everything. It’s addictive and nothing but empty calories. The World Health Organization warns against sugar consumption. The natural sugar from dairy, fruits and vegetables is more satisfying to the body.
Become a label reader before you buy or eat, and look specifically for added sugar content and trans fats. Compare items for calories and nutrition.
To stay motivated, tell someone what you plan to do, post your baby-step goal on your refrigerator or schedule your exercise activity on your calendar. Some people hire a trainer for accountability. By taking small steps, you will have measurable success with each accomplished step.