Would you say that you’re living a healthy lifestyle? Is there room for improvement?
January 1st is the time most people make resolutions, what do you have planned?
While everyone else is making grand promises that won’t last longer than the New Year’s Eve hangover, why not set yourself up for success?
Too many people I work with decide that on January 1st they will: quit smoking, save more money, go on a diet, start exercising, renovate the house… Wow, so much!
Of course all these things are worthy goals, but this is biting off more than ANYONE can chew.
How about starting off with some small changes that will add up to BIG changes in the long run? It’s amazing how what may seem like an insignificant lifestyle change can make a big difference over time.
Make a small change for 21 days and then add another small change. In the course of the year, that means that by the end of 2015, you’ll have opportunity to make 17 changes in your life. That’s one change every three weeks.
Here are 17 possibilities or ways to improve your life in 2015:
- Drink more water. Try to keep a water bottle close at hand and fill it several times a day. It’s darn near impossible to lose weight if you’re dehydrated.
- Get your rest. Chances are you’re in need of more sleep than you’re getting regularly. Make a promise to have a regular routine and time to hit the sheets. Cortisol levels (the fat storing hormone) sky rocket when you’re sleep deprived.
- Eat more veggies. Easy enough. Try to add a vegetable (or two) with every meal. Here’s a great plan to start your nutrition off on the right foot in 2015. *In our VIP coaching group, we set a goal to try to eat a veggie at every meal and it’s not as hard as you think!
- Sweat. Plain and simple. Get a training buddy and workout 4-5 times a week. I’d love to train with you. Try this. Here’s a ‘fun’ workout: Do 1 min of burpees and 1 minute of rest for as many sets as you can. Match the number of burpees each set. Blast some music to keep you going!
- Take a break from the ordinary. Do something that you find meaningful and satisfying at least once a week, whether this is a hobby, getting out in nature, talking with a friend.
- Get some muscle. One of my favorite ways to train is to use complexes. They boost metabolism, burn fat and build muscle all in about 20 minutes. You’ll get super fit fast with this.
- Make a rule not to eat ‘carbs’ after dinner. If you’re really hungry, go for a protein source or more veggies and herbal tea.
- Cut back alcohol consumption to one day a week and chase every alcoholic drink with an equal amount of water.
- Don’t drink calories in the form of juices, and pop.
- Reduce sugar and artificial sweetener intake. ‘Eat sweet – crave sweet’. If you want to get rid of those sugar cravings, the first step is to cut back on how much ‘sweet’ you eat. Natural fruit will taste much sweeter when you’re not accustomed to eating sugar-laden treats.
- Increase the amount of lean protein that you eat. This can be in the form of lean meats, fish, Greek yogurt, protein powder if necessary. Aim to eat 10 g of protein with each meal or snack to help stabilize blood sugar and reduce cravings.
- Take Vitamin D. Any location north of Los Angeles doesn’t get enough vitamin D from natural sunlight so it’s imperative to supplement.
- Forget about doing ‘crunches’. Planking and plank variations are the way to go to strengthen the core. If you want a flat belly you’ll need to boost your metabolism with resistance training and metabolic blasters like burpees too. Use this unconventional method to flatten your tummy.
- There’s no need to be on the treadmill for hours. You can still use your treadmill for short sweaty workouts with THIS. Studies show that more intense short workouts are more effective for fat burning and muscle building.
- Cut out the crabs in your life. When you have negative people around you, it can bring you down. Find a way to minimize contact with them. Surround yourself with people that share your goals. (This has been the biggest bonus of those in the VIP coaching program. Whoda’ thunk that ‘virtual friends’ could have such a powerful influence for members to reach their goals?)
- Have a positive attitude. Think of what you’re thankful for daily, including those around you and be sure to thank them often. You’ll actually enjoy life more by counting your blessings. The cup is always half full: it’s all in your perspective.
- Get a mentor. Don’t re-invent the wheel, hiring a coach for whatever goals you want to reach buys you speed.
Speaking of lifestyle changes, it’s been a wild ride for about 25 VIP coaching clients these past 10 weeks. We change up our workouts every 21 days, we make healthy changes to our nutrition and we check in daily to the group. Man, it’s been cathartic for so many, including me: I have to say that I’ve been as much of a benefactor of the group as a my clients 😉
Get an insider look at what goes on daily from current members here.
Stay tuned for YOUR opportunity to get one of the coveted coaching spots.
If you want to be on the advance notice list for a coaching spot, go HERE.
This has been such a successful and satisfying experience for us all; I’m ready to start again. But the group will likely be half full since many of the current clients will be staying on (in fact, I might not even open the group up to anyone new).
Get on this list if you want a chance to be in the VIP coaching group in 2015.
Right now, think about how you want 2015 to look.
Make a list.
Make it happen.
Happy New Year!