1. Take inventory of last year: As the new year approaches take a moment to evaluate your fitness game plan. Take inventory of your previous goals, your progress, your set backs, what worked for you, what did not work for you, and what you would like to change and improve for the upcoming year.
2. Set a 12 week fitness goal: What are you working for? By April 1st, where will you be with your fitness goals? What will you have accomplished? Without a goal and a plan success will waiver and progress will be stunted. Determine what you are working for.
3. Make a plan:
How many days a week will you workout?
How long will your workouts be?
What days will you workout?
What time of the day will you workout?
How and when will you check your progress?
How will you commit to your workouts and your nutrition?
What will you do to remain on track when work, school and family may interrupt your routine?
4. Track your progress: This week and the following week your trainer will be assessing you! 2010 will be the year of results!
#1. Take body circumference measurements
#2. Mark down the size of your pants, bra, and shirt
#3. Assess your cardiovascular and muscular fitness
#4. Track your nutrition: Food journal, The Daily Plate, Calorie King
Register for free on a nutrition tracking site and begin keeping a food journal that will track your calorie consumption and your calorie burn.
Nutrition is 75% of the equation. Even though you may exercise consistently, if your nutrition is not clean and adequate, your results will be hindered.
#5. Within your 12 week goal, establish 4 small three week goals. This will enable you to keep your eye on the prize.
5. Overhaul your nutrition game plan: Without clean and adequate nutrition, physical results will be slow and definitely hindered. This is your trainer's most difficult part of the fitness equation. They did not call me the human garbage disposal in the restaurant business for nothing! How embarrassing. This year I have determined that it's the year I take control of my nutrition. On March 26 I will leave to attend a fitness conference for Cathe Friedrich, my fitness hero, the woman I use to watch on Exercise TV when I was a pre-teen. I want to be in the best shape of my life. There's many opportunities that could present themselves, like a possible exercise video audition. So I am determined to look my best in order to achieve my goals. What are you working for?
#1. Keep a food journal and a calorie consumption chart, either by hand or digitally.
#2. Plan and prepare your meals for the week.
#3. Plan and prepare snacks to help keep you on track with your nutrition goals.
#4. Eat to fuel your body for your workouts and your daily responsibilities.
#5. Remember there are no absolutes in life. If you get off track from clean eating, get right back on track as soon as possible.
1 comment:
These are great tips! And Exercise TV is Awesome! Check out the New Year New You workout pledge for a chance to win a trip for 2 to Los Angeles and a session with a celebrity fitness trainer! Just pledge to loose 10 lbs and enter on the webiste!
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