Fitness in 12 Months

Advance Health Blog

Fitness in 12 Months

Chris Goetz - Wednesday, December 23, 2015

Take All of 2016 to Get in Shape

Goetz with CaptionThe New Year is here, and arriving with it are our resolutions to get back in shape. Forget about the quick fixes, fad diets and especially getting on an extreme and unsustainable plan. These approaches will leave you malnourished, tired and in a bad mood. Not to mention that you are likely to regain any weight you lose on the short term. According to the American Heart Association, a sustainable year long program that intensifies as it progresses is a much better path to success. Take some time now to plan out your healthy year. Set attainable steps that will allow you to celebrate successes all year long and on get the path to a healthier weight and lifestyle.

A year might seem like a long time, but if you want to be healthy about your weight loss, and want to keep it off, a long term plan is the way to go. The weekly and monthly goals you set will keep you motivated and moving towards your goals. The Mayo Clinic recommends losing no more than one or two pounds a week. This may not seem like much, but it could add up to over 100 pounds in a year. And more importantly, it is a healthy and sustainable rate at which to lose weight.

Getting Started

Set your goals now and review them regularly throughout the year to make sure you remain on track. Take photos of yourself now and every couple of months to track your progress. Below are twelve additional goals you can work on throughout the year. Taking on one each month will make it more manageable, and ultimately more successful, than trying to make extreme changes to your lifestyle all at once. Work on a goal each month, then maintain the changes you have made. Exercising and eating right should start right away, but you will notice more specific goals regarding diet and exercise in the list below.

January – Increase Physical Activity: The Center for Disease Control recommends at least 75 minutes of vigorous aerobic exercise each week. That can be accomplished in three 25 minute sessions. Alternately, try 150 minutes of moderate aerobic exercise a week if you want to start slow. Beginners should consider low impact exercise like walking, swimming or cycling.

February – More Fruits and Vegetables: Work in at least three servings of fruits and vegetables every day. If you already eat fruits or vegetables with every meal, substitute in another serving or two. Try restricting any snacks to fruits and vegetables.

March – Eat Breakfast Every Day: Plan to have a healthy breakfast each and every day. Depending on your lifestyle, this may require some time management. Good choices are fruits and whole grains. A healthy breakfast gets you energized, boosts your metabolism and keeps you from snacking before lunch.

April – Strength Training: You have been getting regular cardio exercise since the beginning of the year. Now it is time to start getting stronger. Add two weekly strength training sessions to your exercise routine. Weather you choose to train with or without weights, be sure to learn proper form and technique to avoid injury. This article reviews a number of strength building exercises that do not require any equipment to perform.

May – Cook Your Meals: Cooking your own meals is the best way to control calories and ensure you are eating healthy. Increase the number of meals you prepare every week while dropping some pre-packaged foods and visits to restaurants.

June – Get Outside: Incorporate healthy and active outdoor activities to your week in addition to your regular exercise sessions. Nature hikes, long walks and casual sports are just a few activities you can enjoy with friends and family.

July – Recruit a Friend: By now you should be noticing some dramatic progress. Use that progress to encourage a friend or family member to join you in your new healthy lifestyle. You will doing them a favor and gaining a partner to help you get through the rest of the year.

August – Cut Down on Salt: Many of us pour on the salt regardless of what we are eating. Salt may cause you to retain water and too much of it can negatively affect your blood pressure. Experiment with herbs and spices. There are tons of choices.

September – Eat More Whole Grains: If you haven’t already, switch from processed grain to whole grains.

October – Cut Down on Red Meat: Some of the most delicious red meats happen to be loaded with saturated fat and cholesterol. When eating red meat, always choose lean cuts. Limit your red meat intake to four 4 ounce servings a week. You can also try going vegetarian or even vegan one day a week as a way to encourage yourself to eat more fruits and vegetables.

November – Eat More Seafood: This may have already occurred, but if not, add at least two servings of fish to your diet per week.

December – Reflect and Plan: If you have followed your healthy lifestyle plan all year you may have lost anywhere from 50 to 100 pounds. Use this time to reflect on your accomplishments and plan how you are going to approach the next year.

At Advance Health Services we offer a number of services to help you lose weight and get healthy, including some ways to jump start the year. Call us today to set an appointment and get on the right track early in the year.

Dr. Chris Goetz was an offensive lineman with the San Diego Chargers and New York Jets from 1990-1992. Having seen the benefits of therapy as he recuperated from his NFL injuries, he decided to enroll in Chiropractic Medicine school and dedicate himself to bringing relief and wellness to others. He has been Owner/Director of Advance Health Services of Miami since 1999.