So, now that the holidays are over we are left with the aftermath of eating way too many sweets, turkey, ham, and all the other goodies that go along with it and slacking on our exercise routines. Which leaves us with some of the most popular New Year’s Resolutions: “Get in Shape,” “Start Exercising,” “Lose Weight,” “Eat Better,”… so on and so forth. But, some of these resolutions are either so vague or so daunting that we fall short after a couple months. With that being said, I’d like to give you some solid ideas and examples of exercise goals for the new year instead of resolutions. The idea of working toward an obtainable goal may be easier.
1. Walk 1 mile a day three times a week: Instead of just saying “I’m going to walk more this year” you need to quantify, that way you can actually measure your success and how far or close to your goal you are. If a mile seems to far at first, start by telling yourself you will take two 15 min walks a day three times a week and go from there.
2. Do 10 push ups, 10 sit ups, and 10 squats 2 times a week: Walking is great for cardio and weight loss, but strength training should also be added to the mix. Lean muscle burns more calories than fat, so ultimately, strength training can help maintain your weight loss goals. It can also help prevent injuries due to weak musculature. This is another goal that can be broken down into smaller goals. You may not be able to do 10 push ups just yet, so try doing push ups off the wall first, then off a couch, chair or table once your comfortable with that. Work your way down until you are doing 10 push ups off the floor. As for sit ups, start with crunches, laying on the floor, feet on the ground and knees up, and crunch up until your shoulders are off the ground. After a while, you will be able to complete 10 full sit ups.
3. Run or Walk a 5K: You may do better with an accomplishment-type goal rather than a task-oriented goal. Entering yourself in an event like a 5K may give you the motivation to walk/run on a regular basis and the push to strength train 2-3 times a week in order to prepare yourself. These events are held by various companies and organizations throughout the year, aren’t terribly expensive, and can be a lot of fun when completed with a friend or group.
4. Eat 2 cups of Fruit and 2 cups of Vegetables Every Day: People may fall short on eating all their fruits and vegetables because it seems like we need to eat a huge amount every day. But in reality, 2 cups is not all that much. Four handfuls of grapes, strawberries, blueberries, or raspberries; 2 small bananas, 2 small apples, or 2 mandarin oranges all count as 2 cups. And measure out your vegetables just one time to see how easily you can consume 2 cups of vegetables. For example, one good sized bowl of salad loaded with lettuce, tomatoes, broccoli, carrots, and celery would cover your vegetable needs for the day.
5. Drink 8 Glasses of Water Every Day: Again, this may seem like a lot, but if you were to get yourself a 32 ounce water bottle, you would only need to fill this twice each day and carry it with you. Drinking water can help maintain your weight by keeping you satisfied and keep you from consuming sugary drinks with empty calories; it also helps your body maintain all it’s proper functions, since over half your body is made up of water.
6. No Eating After 8pm: A lot of us love to snack after hours. But at night, the cravings tend to lean towards sweets rather than healthier foods. However, with our activity slowing at night, our metabolism slows down, and whatever sugars we consume from those sweets will sit in our system and then be stored as fat. So, make sure you eat a dinner filled with complete proteins and lots vegetables.
These are just a few ideas to help you obtain your health and fitness goals and make good on your New Year’s Resolutions. By following these ideas, you will feel even better and want to take care of yourself even more. You can be a fit mama, let us be there to help.