182.5 and Counting…
So…how are you doing on the health and wellness goals and resolutions you set for 2018? Are you halfway to achieving them? Statistically speaking you’re probably among the 80% who gave up on their resolutions by February. Ouch. Sorry.
I’m not trying to call you out and make you feel badly. Instead, I’m giving you a big old pass on all of it. I despise New Year’s resolutions and avoid making them at all costs. And you should too. Because your best intentions don’t always account for life. How on earth are you supposed to know what might happen in March, August or December of the coming year to be able to plan a year-long health or fitness goal? You’d have to be a fortune teller to be able to predict that.
In the last 6 months I changed jobs, started my own business and decided to become a group fitness instructor. Some of that was planned, but not all of it. And, none of the stress or schedule disruption was accurately predicted. As such, my fitness and nutrition commitments shifted based on my life and schedule. That’s ok!
Sooooo…if you are one of the 80%, take a deep breath and read on for my 5 tips to Get Fit by the end of 2018.
Notice…no use of the word “resolution”. I promise you this. If you do these 5 things consistently until the end of the year, you will feel better, lose weight (if you need to) and have more energy. I’ll bet you a free personal training session if it doesn’t work.
Cut the Carbs. Even the so-called whole grain “good ones”. I’m reading The Obesity Code, which basically reveals that all conventional dieting wisdom is a bunch of CRAP and that weight loss and weight gain is all about insulin and insulin resistance. And, what raises insulin? Refined, highly-processed carbs. Even the whole grain carbs we’ve been told are better for us. I am challenging you to track what you eat for one week and then cut the carbs you consume in half. Yep. In. Half. Do that for a week and see how you feel?
Stop the Snacking. Again, the advice you’ve been given for years that “grazing” is the best way to control blood sugar is kinda bogus. So, yes, maintaining blood glucose levels is important so you don’t have big spikes and valleys. However, you can do that by simply eating 2-3 meals a day without lots of snacks. Plus, your body needs time between meals to rest and digest. If you keep feeding it, you keep it working to burn what you’ve just eaten – and you don’t get to burning what is stored as fat. Let your body burn through your meal first. Don’t snack but instead let your body use stored glucose and fat to sustain you until the next meal.
Bail on Breakfast. I hate to be the breakfast buzzkill but the lobbying industry and cereal companies came up with “breakfast is the most important meal of the day.” Not science or researchers. Breakfast literally means to break a fast. Doesn’t say it has to be first thing in the morning. Most of us aren’t even hungry yet and our body releases the needed hormones and energy to get us through the morning. My challenge to you, try putting off your first meal until later –11 a.m. or noon. It’s called intermittent fasting and it’s a game changer when it comes to your health and wellness. I’ve been doing it for a while now and it has helped with not only weight loss but inflammation, energy, sleep, etc. Download my IF 101 for a primer on how to get started. But the bottom line is this…if you aren’t hungry at 7 a.m., don’t force yourself to eat. By delaying the release of insulin, you’ll burn more stored fat for energy.
Leave the Calorie Counting Cult. Ok…my clients are probably like, WTH?? You make us track all our calories. And, I do. As a way to be aware. Not obsessed. Again, The Obesity Code has taught me that quantity of calories is LESS important than the quality and the timing. So, while it’s good to be aware of what, when and why you’re eating, I don’t think it’s a good idea to freak out if you go over what you believe to be your maximum calories. I also encourage the idea of eating mindfully and stopping when you feel full and starting when you feel hungry.
Wash it Down with Water. For once and for all…stop the soda, diet soda, Crystal Light drinks, stevia, Splenda, etc. Drink water. Put some fresh fruit in it to infuse some flavor but choose water as your go-to beverage at meal time and throughout the day. You should be drinking ½ your body weight in ounces PLUS 8 oz. for every cup of caffeine you drink (coffee, tea, etc.) because as magical as caffeine is…it’s dehydrating.
This is my advice to those who find themselves at the midpoint of 2018 and no further along with their health and wellness goals.
None of these are cutting edge or questionable. They are legit in terms of science and can help you start to feel good, look good and be confident.
Have more questions about these or another health and wellness topics? Let’s talk! Fill out my FREE Wellness Assessment and get a 30-minute Well Chat where you can pick my brain for 30 minutes on anything wellness related.
Until next time…be happy, be healthy and have some fun!
Xoxo
Niki
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