Archive for the tag - new years

5 Tips to Get Fit in 2012!

It’s almost time to welcome in 2012 – and I think it’s important to ring in the new year on the healthiest foot possible.

So, I put together a short video with five simple and easy tips for you to make 2012 the healthiest year ever! Check it out and let me know what you think!

Happy Holidays!

Plan for Your New Year’s Resolution Today!

Davey's New Year's resolution is to eat less red meat. What is yours?

2012 is just around the corner, and so it’s time to start thinking about your New Year’s resolutions. While we can resolve to live healthier each and every day, there’s no better time to renew that commitment than the start of a new calendar year.

In planning for a New Year’s resolution, I follow 9 guidelines including writing my resolution down on paper (this makes it seem more official), articulating why my resolution really matters and shifting my focus to the changes that I need to make.

Today, I decided on my resolution for 2012. I will limit my consumption of red meat to two meals per week.

In a lot of ways, red meat is my go-to meal. Hamburgers are quick, easy and delicious – and they help me reach my daily protein requirements. Not to mention the meatballs, meatloaf and steak. But red meat is notoriously bad for the environment and rich in unhealthy fats. This resolution is important to me because it will help improve the health of both my physical body and my extended body (this planet).

Rather than just focusing on the resolution (i.e., 2 red meat meals or less each week), it makes sense to focus on the changes that are required. When shopping, I’ll replace my beef purchases (like ground beef) with poultry (like ground turkey). Moreover, I’ll need to explore and learn new recipes with leaner alternatives. These are the steps that I need to take.

With just over a week to go, what resolutions are you considering for 2012? Let me know in the comments below. I’ll send three random commentators a free copy of my Ultimate Guide to Working Out to help kick things off.

7 Ways I’m Making 2011 the Healthiest Year of My Life!

We’re only a few hours days into the new year, but I’m already convinced that 2011 is going to be the healthiest year of my life. This year really will be different, because I’m making not just talking the talk – I’m walking the walk.

Walking the walk requires making changes. And I’m doing just that:

  1. I’m cooking more. And buying fewer prepared foods. Prepared foods are packed with things that aren’t nourishing for our bodies – including huge amounts of sodium. You might not know what goes into a can of Spaghettios. But you do know what goes into a dish of pasta that you cooked yourself. Cooking your own meals is an easy way to cut down on a whole slew of undesirables.
  2. I’m flossing. This time, I mean it. In addition to resulting in cleaner teeth and fresher breath, flossing has also been linked to a reduction in heart disease.
  3. I’m adding more variety to my workout. Our muscles become accustomed to our routines, and thus they can become less challenging over time. By changing up our workout variables (like base of stability, rest time durations, sequencing, intervals in cardio training, exercise type, etc.), we can keep our workouts challenging.
  4. I’m using sea salt instead of table salt. It’s a small step, but equal measurements of sea salt actually have less sodium than table salt because the larger crystals take up more room. There is more air space with sea salt, so it’s an easy way to cut sodium without sacrificing flavor. Having said that, sea and table salt contain equal percentages of sodium by weight – and neither is healthy. Most of us get way too much salt to begin with.
  5. I’m buying more frozen vegetables. And hopefully eating them, too. Flash frozen vegetables are a great addition to anyone’s diet. They are healthy, easy to prepare and super convenient.
  6. I’m washing my hands more. In the past few months, I’ve gotten better at washing my hands more frequently. It’s a simple way to reduce the risk for illness, and it’s especially important after hitting the gym and handling all those dirty weights!
  7. I’m saying “no” to things that will result in overcommitment. And saying yes to enjoying life. It’s not always easy to say no to friends, family or coworkers – but I’m getting pretty good at it. Instead of giving 50% of myself to a whole bunch of things, 2011 will be all about giving 100% of myself to fewer things. In fact, I just realized that this is my belated New Year’s resolution: To give more of myself to fewer things. I love it!

Okay, so those are the 7 things to which I’m now committed. It’s in writing, so it’s official. But what are some other great ways to be healthier that you’d recommend? Let us all know in the comments below!

10 Tips: When it Comes to Portions, Size Matters!

When it comes to portion control, size definitely matters.

It’s no secret that weight release is the most common New Year’s resolution, but taking advantage of portion control is one of the best tactics to employ.

There’s a difference between portions (what’s on our plate) and servings (what’s recommended), and most of us are getting way too much of some things… and not nearly enough of others.

Here are few tips to help you ring in 2011:

  1. Opt for smaller plates. We tend to fill our plates to their capacity, and by using a smaller plate – you’re likely to put less food on it. It’s a simple trick that works wonders at buffets or holiday parties. And in your own house, use 8 or 10-inch dinner plates instead of 12 inch. {Insert inappropriate innuendo here.}
  2. When saving leftovers, freeze food in individual portions. When you reheat the food – you’ll only be defrosting what you need, and thus less likely to overeat.
  3. Just take a few bites. I’m officially obsessed with nibnobs. I love cake – but it’s obviously terribly unhealthy. A slice of red velvet cake, for example, can have 550 calories and 27 grams of

    Perfectly portioned nibnobs.

    fat. Recognizing the importance of portions, nibnobs are bite-sized desserts… and they are totally satisfying, even for the sweetest of sweet tooths. I’m even bringing a plate to my parents’ house for New Year’s day.

  4. Divide your plate in half. Fill one half with veggies and/or fruits. Fill the other half with a mix of proteins (like meat), and starches (like rice, potatoes, etc.).
  5. Buy individually portioned snack foods. Instead of buying a huge bag of chips, buy smaller bags. It will prevent mindless munching. If you’re looking to be economical, buy larger bags of food but divide portions up in baggies. Never eat directly from a big bag!
  6. Keep junk foods out of sight. Office workers who kept candy in clear dishes on their desks dipped in for a sample 71 percent more often than those who kept their candy out of sight. But keep healthy foods, like veggies (carrot sticks!) and fruits readily available. A fruit basket on your kitchen table can work wonders.
  7. Don’t mix food and TV. You wouldn’t drink and drive and neither should you eat food and watch TV. It’s much harder to watch portions while zoning out in a good television show.
  8. Use visual cues to estimated recommend servings. A deck of playing cards = one serving (three ounces) of meat, poultry, or fish. Half a baseball = one serving (one-half cup) of fruit, vegetables, pasta, or rice. Your thumb = one serving (one ounce) of cheese. A small hand holding a tennis ball = one serving (one cup) of yogurt or chopped fresh greens.
  9. Split desserts at restaurants. It cuts calories and builds relationships!
  10. Ask for dressings, spreads and sauces on the side. Most restaurants are far too generous in their condiment portions.

Obviously, portion control isn’t the be all and end all of weight release; it’s just one tool of many, but it can be a super helpful and effective dimension of a bigger plan.

What portion control tips do you have? Share them in the comments below!

7 Tips for Losing Weight in the New Year.

No surprise: Losing weight is the #1 most popular New Year’s resolution. So, here are seven strategies (that work) to help you shed the extra pounds:

  1. Recognize that weight loss is a spiritual issue. You can’t release weight with the same spiritual mindset that gained it. Read books like Marianne Williamson’s A Course in Weight Loss. It shares 21 spiritual lessons for shedding your weight, forever. When you love your body, you make decisions that honor it. Embark on a path of self-love.
  2. Drink lots of water! Water has a boatload of great benefits for your body. Among other things, it helps boost your metabolism and curb your appetite. Drink at least 8 cups a day.
  3. Describe your body with words that lift it up. Avoid negative self-talk, or criticizing yourself – even when talking with others. “I am beautiful. I am releasing weight with ease,” is a healthier and more effective mantra than, “I look so fat today. I am disgusting.”
  4. Look long-term, and avoid fad diets. If you go on a diet, you will eventually come off it. Real change is longer term – don’t look to fad diets for answers.
  5. Replace emotional eating with a healthier alternative – like going for a walk. If you’re eating when you’re not hungry, and are unable to replace comfort foods with healthier alternatives or activity, then you may wish to seek professional help.
  6. Stock your home with healthy foods. Buy foods that a caveman would eat: berries, unsalted nuts, some lean meats, vegetables, etc. It’s much easier to eat healthier foods when that’s what is available. After you eat a healthy meal or snack, bring awareness to your body’s reaction. How does it make your body feel to eat nourishing meals?
  7. Understand the calorie deficit. Weight release occurs when the body burns more calories than it consumes. While the formula seems simple and straightforward, know that calorie deficits are most effectively achieved by working on both ends of the equation – eating healthier foods will result in fewer calories consumed, and regular exercise will result in more calories burned. Don’t try to release weight through starvation. It will slow down your metabolism, and likely result in long-term weight gain.

And, stay tuned for my brand-new fitness program which will launch tomorrow. I’m super excited to share it with you… Through my new program, I’ll help you use fitness to get the results you’ve always wanted. ๐Ÿ™‚

Is weight release one of your New Year’s resolutions or goals? Which of these tips will help you in your journey?

How to Avoid Gym Burnout on January 1!

With January 1st just a few days away, we’ll continue our focus on New Year’s resolutions. And more specifically, how to keep ’em. Today, we turn our attention to burnout. The treadmills will be packed on January 1st – but how many of those people will be there a month later?

You know the story. Maybe you’ve even lived it. Starting on January 1st, many people have a new-found commitment to their health. They are energized and enthused about getting to the gym. And so they hit the gym frequently, and for an extended duration of time. It’s a full out sprint into a healthier lifestyle – but almost always, burnout occurs. The commitment isn’t sustainable, the energy subsides and the resolution is never realized.

Burnout is avoidable; here’s how:

If you don’t currently exercise, and if January 1st will mark the start of a new (or renewed) workout schedule, then start slowly. I know that you’re super excited to hit the gym and change your health and body, but pace yourself. Start with 2 or 3 days a week for 30 – 45 minutes. Over time, slowly build on it. After a month, maybe you exercise for an extra day – or for a few extra minutes. Gradually build on your workout schedule.

If you already exercise, but want to vamp up your workout, try increasing your current schedule by 20%. If you exercise 3 days a week for an hour, try hitting the gym for 40 minutes on an additional day. Don’t go from 3 days to 6 days – it’s just not sustainable.

Here’s the bottom line: We are creatures of habit and change is difficult. If you can introduce small change – instead of a huge change – you’re more likely to stick with it. I liken January 1st to running a marathon. A good marathon runner can pace himself or herself. If you start a marathon with a sprint, you’ll start fast – but there’s no way to finish the race. Perseverance goes out the window.

You’re excited about your New Year’s resolution – I can feel that! But here’s what you’ll need to do: Dole out that energy, enthusiasm and excitement in a way that it will last you through the entire new year. Ration it out as needed, but don’t burn it all in the first two weeks and then have an empty tank for the rest of the year.

Pace yourself and you’ll reach the finish line.