Preparing for the new year
The holiday season will definitely provoke deep, long thought about our health, our overall fitness, the reflection in the mirror, and our nutrition. The new year is swiftly approaching and it will be time to sit down and think about our 2011 goals and new year's resolutions. Health and fitness seem to climb to the top of most people's list. Unfortunately, it's also one of the first things tossed to the side once life starts running at the speed of light and holding on tight means just committing to the critical and leaving behind what we think we can do tomorrow. Exercise and proper nutrition are necessary key components to living a FIT life. However, we seem to neglect the two when the demands of the office and the duties of home increase and pile on our plate like an all you can eat buffet. Similar to gorging ourselves at a buffet, without exercise and clean nutrition the pounds will pile on and we will find ourselves mid-year wondering how we let our new year's resolution be put on the back burner.
Maximizing your results
Exercise and clean nutrition are not the only components of a successful fitness game plan. Adequate rest, stress management, and proper digestion and metabolism function are also key aspects of achieving results. Fitness is a strategic equation that takes time and perhaps a bit of tampering with in order to get all of the parts and pieces together to collaborate and cooperate. I am sure you know what it is like to be busting your butt but not seeing results.
Fitness game plan checklist:
When a client asks me why they are not seeing results I ask them the following questions.
1. How is your nutrition?
2. How many times are you exercising through out the week?
3. How many hours are you sleeping?
4. Are you stressed?
5. Are you regular? (you know what I mean)
6. Is it that time of month? (you also know what I mean)
Nutrition:
I am not a calorie counter but if you are not getting results it is absolutely necessary to start here and see where you need improvement. When seeking a change in your body fat composition and weight, strict nutrition will produce the results you desire and yearn for. Unfortunately that means you may have to limit or restrict that glass or two of wine you like at night while you wind down from the day. Dessert is not optional either. Bread and simple carbohydrates will not be part of the meal plan. Added sugar and salt should be eliminated or strictly limited. Real eggs will be replaced with egg whites and that steak that you love to eat will be pushed aside for a lean 4 ounce chicken breast or fillet of white fish. Also, it is critical to eat every 2-3 hours and after your workout it will be essential to consume protein within 30 minutes of exercise in order to maximize your effort in the gym.
Frequency of exercise:
Body Change: 5-6 weekly workouts, 45 - 90 minutes
Body Maintenance: 3-4 weekly workouts, 20-60 minutes
It is crucial to first define what stage of your fitness game plan you are in. These stages will change frequently. They 100% coincide with all other parts of your life. Stress will be reduced when you are honest to yourself and become realistic as to what stage of fitness you are in. I am still nursing two injuries and have been wonderfully busy at work. I would not set myself up for success if I decided to workout to change my body composition. I am not willing to forgo the dinner with friends and that medicinal glass of wine. Therefor I have accepted what stage of my fitness game plan that I reside in at the present moment. Remember, it takes superb dedication and meticulous commitment to change your body. Know when it is time to do so and know when it's time to maintain.
The truth about missing your zzzs
A good night's sleep is critical to the function of your metabolism. If you are sleep deprived your body will produce cortisol. Cortisol is a hormone that helps fat to be stored around your belly and toosh. This is one of the biggest reasons why people do not see results with just exercise and nutrition. Lack of sleep will cause you to also miss your workouts and reach for comfort food that may soothe the soul but will increase the waist line. 7-9 hours of sleep a night is crucial to your body's health. This part of the equation is just as non-negotiable as consistent diet and exercise.
Regularity:
What goes in your body must come out of your body. I will spare you a long paragraph about the necessity of regular bath room breaks, but it is absolutely critical for your digestion system to be working properly. If your body is unable to rid itself of toxins and wastes they will be stored as fat and leave you bloated, sick, and irritable. Fiber is a necessary key ingredient to a healthy diet. Fresh, organic fruit,veggies, and whole grains will be the best option.
Girls will be girls:
I am not sure why we decide to step on the scale or try on our tightest jeans during that time of the month. It's a disaster waiting to happen. This is a natural part about being a woman. We will hold water and gain a few pounds. We will want to eat nothing but sweets, salt and fat. However, if you treat yourself well during this time and try not to give in too much to the overwhelming cravings, you will emerge feeling fit and healthy in as few as 3 days.
As the new year approaches take some valuable time to carefully think about what you would like to accomplish in the area of health and fitness. Shift the focus from the aesthetics to what your body can do. Make an actual physical goal for 2011. Maybe you will run that marathon or complete your first 5k. How about the Austin Triathlon in September? Girls only vacation to the summit of a beautiful mountain? Maybe it's as simple as completing a full spin class? What ever our physical goal is, focus less on what your body looks like and more on what your body can do! This will help you stay motivated while striving to fit into that stubborn pair of jeans.
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