10 Tips to help you salvage your New Year's Health & Fitness Goals!

 My Top 10 SIMPLE & SUCCESSFUL Health and fitness tips for the rest of 2014! 

1. HEALTHY GOAL WEIGHT. 

• Go to your doctor or find your ideal healthy weight using this calculator. This will take into account your height and body frame and suggest a healthy weight range. 
• Don't try to lose to the lower end of the range. 
• Start off slowly because you can always adjust your goal within this range. 
• Be realistic... you've got to crawl before you walk! 

2. COUNT CALORIES. There are a zillion weight loss systems in the market but they all involve counting calories. At the end of the day it is all simple math.

• You must work with your caloric intake to see any type of weight loss. The good news here is that if you do this, you can eat whatever you want, whenever you want so as long as you keep your calories to the suggested daily amount. 
• My advice is to do just that, eat what you want until your body gets used to consuming less calories. In time you can begin to make necessary adjustments to improve the quality of the foods you do eat. 
• Proteins keep you full longer so instead of eating a donut, you might want to have a fistful of nuts. Or instead of a burger, you might want to opt for a steak salad. There are tons of delicious and healthy substitutes you can make as you begin to embrace your new healthy goals.

3. EXERCISE! Yeah. You knew that was coming. Relax, I'm not going to tell you to go buy expensive equipment or systems. I'm not going to suggest you join a gym. I'm going to tell you to walk or ride a bike or swim.

• Start off slow and add to it once a week. 
• Increase either the amount of time or speed or distance. 
• If you engage your lower body you will burn more calories because those are your largest muscles. Start off 3 times a week and add days as you continue to progress. 

4. DON'T CHEAT by UNDER EATING! Once you incorporate exercise to your fitness goals you will need to consume more calories.

• Use this calculator to determine how many calories you must add to make up for the amount and intensity of the exercise you are now performing. This is important because if you under eat your body will hoard calories and you won't see the weight loss you are working towards.

5. HOW TO HANDLE A MISSTEP. So you went over your calories during lunch.

• Your instincts will be to skip your snack or dinner. DON'T! 
• If you are hungry, prepare your usual snack or meal and eat some or all of it. 
• The same goes for your workout. If you missed your usual workout, maybe do a modified routine or just do it the next day. 
• You don't have to wait an entire day to 'start over.' Missteps will happen so 'fool proof' your system to accommodate these little bumps in the road.

6. CHANGE YOUR MIND! 

• Get into the right frame of mind. 
• Avoid looking at this as an event but as a journey. 
• Stop expecting it to happen in 2 weeks, or 5 months. Accept, embrace and celebrate that this is a gradual process. 
• Be patient and diligent. Have faith in the process and in yourself. Don't compare your journey with anyone else's. 
• Every "body" is different and you should be kind and patient with yours.

7. CHANGE YOUR INNER DIALOG. Have you heard how you talk to yourself? It's no wonder you have little motivation to get started, let alone follow through.

• It's time you use proactive language on yourself. 
• Remind yourself that you are worth this effort. That you deserve a healthy body and mind. 
• Compliment yourself when you've made achievements. And when you hit those bumps, call yourself out but do it kindly. Tell yourself that you'll do better next time, and then follow through. 
• This is a process so be prepared for all the normal series of events that will come up and challenge your resolve.

8. BE REALISTIC! Firmly plant yourself in reality.

• Understand that you might not see immediate results. Or you will. Some weeks will be better than others. 
• Embrace the fact that this is no longer a system but a lifestyle. It is not something you are doing for a class reunion or wedding, this is something you are doing for life. Your life. 
• Give your health the same commitment that you give your job and your family. Don't "call in sick" on yourself! Show up, be present. Apply the same expectations on yourself that you do when it comes to those people and events that are non-negotiable for you. Your health is NON-NEGOTIABLE!

9. KEEP IT SIMPLE. One of the main reasons so many people quit is because they become overwhelmed. They make drastic changes that lead to giant disappointment. They buy foods they hate and workout until they hurt themselves.

• By keeping it simple and starting off slowly and realistically you have a better chance of success. 
• If what you want is results you must aim for sustainability. If you cannot sustain the eating plan or exercise program, then you will not get results. 
• "Drastic and Insane" sound very result-driven but most times you are left discouraged. Embrace "slow and steady" because it will help you build your resolve and maintain it. 

10. SWITCH IT UP! Lastly, if you're going to embark on a fun and exciting change, you might want to prep your surroundings to keep you motivated and energized.

• Make a visual and physical change to the places that represent where you've lost your mojo and abandoned your health goals. 
• If it's the living room or kitchen switch it up. Rearrange the furniture or the cupboards.  
• Leave your running shoes by your bed as a motivator, or by the door for convenience. 
• Place your fruits and veggies where they are easily seen and accessed.