As a fitness trainer/ Certified Clinical Nutritionist of 33 years I know from working with thousands of female clients ( and I being a female myself) that there is a bit of a panic this time of year with the thought of putting on that swimsuit or that bridal dress for your big day . Whether it be the mid line excess fat, the extra cellulite on the legs, or the arms that tend to jiggle a bit, we as women can all relate to the horror of going shopping for our swimsuits or putting on that dress for our most special day- “our wedding”. This year can be different for you if you choose to make a decision to follow these 10 steps. I am just asking for one day at a time for 30 days.
Here are the 10 steps to a healthier more energetic you and a leaner more toned “YOU”.
• Exercise your heart 5 days a week for 30 -45 minutes. Whether it is a fast walk ( pace it like you are trying to get first in line to your favorite stores close out sale!) or a slow jog, climbing stairs at the beach, or riding a bike …just do it. Whether you “feel like it or not” . Remember this is only one day at a time for 30 days.
• Lift weights/ resistance training 2-3 days per week. Whether it be joining a gym, watching a 20 to 30 minute wt training video or joining my fitness boot camp- you must lift weights to build lean body mass! The more muscle you create, the faster your metabolism will burn. Muscle is metabolically very active tissue.
• Eat 18- 25 grams of lean protein at each meal ( for men about 25 to 30 per meal) Lean protein such as: organic turkey, chicken, tuna, soybeans, greek yogurt. Protein builds and repairs muscle tissue and it also helps stabilize blood sugar.
• Drink half of your body weight in water “ MINIMUM” per day. If you have a problem drinking a lot of wter…start small and begin adding 16 oz per week until you have created this daily habit.
• Eat close to nature- lots of vegetables and 1-2 fruits a day. Most vegetables are low in calories and very high in nutrients which also speed up your metabolism and create lots of energy.
• Juice !!!! I have been a trainer for 33 years and I am sure you can imagine that I have had my share of off and on joint pain. ( especially turning 50 this year!) My teacher in my Nutrition studies told me to begin juicing vegetables one time per day ( 8 to 12 oz) and after doing this 3-5 days per week for 3 months, my joint pain was GONE! Vegetables have incredible anti-inflammatory benefits as well as many other benefits.
• Sleep – Studies have shown that if we do not sleep a minimum of 7 to 8 hrs fat will be stored around the belly
• Eat on a smaller plate when you sit down for a meal. Be aware of your portion sizes.
• Make a daily commitment to “YOU” each day. Be intentional in what you want to achieve and know “ YOUR WHY”. Write this down and look at tit each day. Some of the healthiest people in the world started with a plan- a one day at a time plan which developed into a habit, and eventually a lifestyle.
• Start small and build on it – preferably with your mate or friend. In my fitness programs the most successful outcomes have been from those clients that have an accountability partner. Many studies have shown that two people doing a program can be better than one. If 3 out of these 10 are a starting point for you- GREAT!
I know it is not easy losing inches and daily making those intentional choices to get healthier and more fit- BUT I do know that the energy, the confidence, the strength you will feel if you follow this plan will far out weigh the commitment this requires. You can do it – if you choose to!
Nannette Aviles is the owner of the Wellness Coach Inc. She is a Certified Fitness Trainer , Keynote speaker, and Certified Clinical Nutritionist located in Laguna Niguel Calif. To visit her website go to www.coachwellness.com or call 949-425-2909.
