It is almost 2020!
This is “the” year to revolutionize your life through a combination of a healthy, caloric conscious eating regimen and a consistently performed exercise program.
Avoid the pattern of creating excuses and just take action by following these ten positive, self-affirming steps to get you where you want to go today, throughout 2020 and the rest of your life. As always, prior to beginning any exercise program, please consult your physician.
Action Step One
Put on your sneakers or snow boots and walk out of the door. Move the body, pump the arms, front to back, and breathe!
Action Step Two
Take an average of at least 10,000-13,000 steps a day! Purchase a pedometer and clip one onto your waistband daily. If you are half way through your day and you are not halfway through your steps, get busy and get it done.
Action Step Three
Find 100kcal/day and either eliminate that specific food worth 100kcal, or find several foods which total 100kcal and say goodbye. Without replacing that 100kcal, you may lose ten pounds in one year just from that 100kcal/day elimination.
Action Step Four
Join a program as well designed and well established such as Weight Watchers on-line (according to their current advertisements, you may join for free) and keep track of your caloric input through their point system.
Action Step Five
Hire a qualified and certified personal trainer (i.e. certified by a nationally recognized certifying organization such as the American Council on Exercise or American College of Sports Medicine) who preferably possesses at least an undergraduate degree in exercise science, kinesiology, biomechanics or exercise physiology with significant training experience working with your body type and limitations. Ask for references! Then, have them design a workable exercise program and plan for your specific lifestyle, goals and objectives.
Action Step Six
Know thyself! If you are realistic with yourself and set specific, measureable, attainable, realistic and timely written goals, you are 90 percent more likely to achieve those goals. Keep an exercise journal and a food journal—do it now!
Action Step Seven
Be accountable! Accountability may be creatively addressed. But, choose a system that will work for you specifically. Step six encourages a written exercise and food journal which is an excellent accountability tool. Step eight suggests a support system which is an outstanding accountability mechanism.
Action Step Eight
Create a support system. Ask those you love to support you, positively encourage you and perhaps take on this challenge with you. We know that exercising with a friend or spouse tends to create improved levels of exercise adherence.
Action Step Nine
Clean out your kitchen cabinets and create a healthy environment. Purchase proper measuring cups/spoons so that you are able to properly measure your serving sizes and become familiar with simple measurements such as a serving of chicken is the size of the palm of your hand. Read nutrition labels and pay attention to serving sizes—portion control!
Action Step Ten
Don’t beat yourself up. If you begin this journey and fall off track for a day, remember, one missed workout or high calorie meal does not an unfit, unhealthy person make. The consistency of your positive behaviors will pay off. Be patient. Get back on track the next day and take action—you can do it!