2013 New Year’s Resolutions: Get Fit & Eat Right (Episode 2)

The end of the year is fast approaching; a new beginning is in sight, time to make a New Year’s resolution that is really going to start 2013 unlike any other year, right? Did you know that, alongside being more financially responsible, becoming more active and getting fit is the top New Year’s resolution every year? I would be willing to bet that some have even remade that resolution repeatedly over the years. The problem with choosing a resolution like “I will get more fit” or “I will eat healthier” or “I will go to the gym every single day” is that they are too broad, and too much of an idea or a fantasy rather than a specific, attainable and meaningful goal that will lead you in the direction of the broader goal. This year choose a change that is beneficial towards your fitness and health goals instead of trying to implement a whole new lifestyle in one shot.

1. Try new physical activities

Rather than making the resolution to be at the gym every single day, make the commitment to trying 1-2 new type of exercise/physical activity per month: running, swimming, spin class, zumba, step aerobics, kick boxing, Thai chi, yoga, Pilates, dance class, sports teams, walking, skate boarding, roller blading, snow boarding, skiing, surfing, hiking or mountain biking. What if you find out that you really like something that you have never tried before? You are not going to love every single type of physical activity you try, so why not take the opportunity to really test the waters, step out of your comfort zone and try new ways to improve physical fitness and health in 2013.

2. Eat right/ shop smarter

Instead of burning yourself out in 2 weeks on the idea of only eating healthy food; choose a couple specific healthy meal tips to implement at a time. This can be things like refraining from fast food whenever possible and keeping healthy snacks with you in case you get hungry or adding more vegetables (especially leafy green ones) to your diet. Visit a farmers market in your area to support local organic growers and also shrinking your waist line. When shopping at the grocery store, shop around the perimeter because that’s where all of the healthy, whole foods are found. If you need something from the center isles, know what it is specifically, don’t just wander down every single isle aimlessly, especially on an empty stomach.

3. Do Lunden’s Total-Body Circuit

Perform all exercises for 60 seconds each. Move through each exercise with little to no rest in between

-          Jumping Jacks
-          Squats
(Advanced: weighted squats or jump squats)
-          Mountain climbers
-          Pushups
(Beginner: knee push-ups)
-          Lunges
(Advanced: weighted lunges or jump lunges)
-          30-90 seconds of rest
Repeat this circuit 3-5 times 3 times a week (i.e. Monday, Wednesday, Friday)

4. Volunteer: Be active in your community

Being active in the community and volunteering to do things to help others is a really great way to give back. Volunteer to coach a youth soccer team, volunteer at the YMCA or help out at a beach clean-up in your area. This is a great way to get out, get moving, and use your body for a good cause.

5. Quit smoking

Another resolution that is on top of the list is the quit smoking. Smoking is horrible for your health and can make physical activity hard to perform. When you quit smoking this can be really stressful on your body. Your body is used to and addicted to having the tobacco and other chemicals on a regular basis. Fortunately, physical activity and exercising is a really great way to let off some steam, relieve stress & direct your health in a positive direction rather than a negative one. If your health goal is to quit smoking this year, also add at least 30 minutes of physical activity 5-6 days a week to help make this process easier while getting healthier.

We wish you a great and athletic start into 2013!

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