MADESTRONG.

Tips For Healthy Success!

by Megan Corson

 

trainer_meganI hope everyone had a very Merry Christmas! The New Year is approaching and it is time to think about all the happiness that 2015 can bring. If you want 2015 to be your healthiest year yet, follow this list of tips I have put together; I promise they will lead you onto a successful path.


Go into it with the right mindset – Don’t look at things in a negative light, look at the positives. Attitude really is everything. If you aren’t excited about exercising or eating healthy, you won’t stick to it. Don’t think of things that you have to cut out or can’t do. Look forward to the challenges and be excited about the positive changes that are about to take place.

Keep it simple – Even though you want to have the perfect plan, keep things simple until they become habits. If you try to change everything at once, you can get overwhelmed, feel like you failed, and fall back into old habits. This will help you not start over countless times.

Set a small attainable goal everyday – Every morning, write down something you want to accomplish for the day; Make this non-negotiable. If you keep this up, it will turn into a habit. Healthy habits lead to long-term success!

Eat real food – Skip the low-fat/fat-free/sugar-free chemical crap and eat real food in moderation. Try to eat lean proteins, vegetables, fruits and yummy healthy fats. Steer clear of processed, pre-packaged foods and foods that are fried. You would be amazed at how much food you can eat if you only eat foods in their natural state. IF IT HAS A MOTHER OR CAME FROM THE GROUND – ENJOY!

Stick to the perimeter of the grocery store – This is where all the healthy food is. All the processed, refined foods are in the center aisles. Remember, if you don’t have the bad stuff at home you can’t eat it in a moment of weakness. Why tempt yourself?

Drink lots and lots of water – Water is the most important thing that we can put in our body, it helps the body function better in every way; it will also curb your appetite. There is nothing but poison in soda. Regular soda is full of sugar and diet soda has aspartame in it. Aspartame has a component, methyl alcohol, that when entering your body, turns into formaldehyde. YUCK! Toxic and cancer causing… How scary!

Have a protein with every meal – The magic ingredient for weight loss. Think of it as the fuel you need to keep the engine running smoothly. Protein helps with lean muscle mass, the more lean muscle you have, the more efficient your metabolism is. Bottom line, it will help you burn more calories. Protein is especially important to have after workouts since it helps repair and build lean muscle and tissue.

Get sleep – Sleep is your body’s time to repair and heal, especially if you are working out. We typically ask a lot from our bodies, so they deserve adequate sleep in return!

Try to eliminate stress – Stress affects every system in your body. It increases the amount of cortisol, a hormone in your body that makes it hard for you to lose weight. Learn breathing or coping techniques.

Cut back on caffeine – Caffeine is a short-term solution for energy. Too much caffeine may lead to anxiety and depression. It can also cause osteoporosis by interfering with your body’s ability to absorb calcium.

Make a plan – If you have a plan, studies show that you are most likely to succeed. Schedule a specific time to work out, and plan what you will be doing during that time. You will be a lot more efficient and have a better workout.

Track what you eat – When starting out, I think it’s a great idea to track your food. This can help you know what true portion sizes should be and can help you refrain from eating bad foods – you don’t want to see those in your log, do you? Take advantage of free tools and apps available for iOS and Android devices, like My Fitness Pal.

Meal prep – THIS IS HUGE! If your food is prepped ahead of time, you already know what you are going to eat, so it should be healthy. Aim for 5-6 meals a day. When you are hungry and don’t have food available, you are much more likely to reach for something unhealthy!

Make your workout non-negotiable – Don’t negotiate your workouts. If time is an issue, plan for your workout to be short and intense. You’ll be amazed at how successful you can be by making every second count. You don’t have to have an hour-long workout to see results. Studies show that short, intense workouts, are the key to fat loss. Workout at home if you can’t get to the gym. Use the Tabata app on your phone.

Focus on how great you will feel after a workout – Sometimes, working out isn’t fun, but the endorphins and energy you have afterwards is! The only workout you are going to regret is the one that didn’t happen.

Recruit a workout buddy/create a support system – Of course, there are going to be days where you don’t want to work out, so have a workout buddy. By yourself, you are more apt to skip that workout, but you don’t want to let your buddy down, so you are much more likely to stick to the plan. Sometimes, it takes that person to help get your butt off the couch, or to make you go after work, even when you are tired. In my own life, I make dates with my daughter, even though she is only 6 years old. It’s something fun we do together, and I get to show her that it’s important to be good to your body.

You and your buddy can also meal prep together and follow each other on My Fitness Pal. Sharing your food log will make you think twice about eating that treat when you know your buddy will see your log!

Learn from a professional – If you feel overwhelmed about how to get started, invest in a professional. It’s our job to get you on the right track! Leave the thinking out of it and let us help. At MADESTRONG, we make it our mission to educate, motivate and empower you along the way.

Make today the right time – This is your time to shine. You are strong, you are capable, you deserve to be healthy, so why not start today? Take “starting tomorrow” out of your mindset. Today is the day that you’re going to start on the path you are destined to travel.


I hope you can make good use of some, or all, of these tips! Remember, focus on creating life changing habits, one step at a time. Don’t overwhelm yourself; have fun with this rewarding life journey. There will always be bumps along the way, but if you embrace them, learn from them, and keep challenging yourself, you will be blown away with what you are capable of!

I am always here to help.

Make 2015 your best year yet,

-Meg

 

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