This article is sponsored by Practical Fitness.
Bye Bye 2018! It’s time to leap forward to 2019 and let go of any 2018 baggage.
Take a deep breath and say AHHHHHHH! Imagine everything negative or unfinished in your mind has floated off on a cloud. Consider your palate wiped clean and a fresh new slate to start with. Now's the time to put yourself first and focus on being healthy and active.
Here is how to meet your health goals for a new year and new you!
1. Write down your health goal and be specific. “I will dedicate one hour a week to strength-training on Wednesday morning at (x) time starting on 1/3/2019” versus “I will work out.” The latter has no dedicated date or time and could allow procrastination because there's no specified timeline to complete this health goal. Believe me. If you’re not specific, you will push aside that goal and slot other things on your calendar which can leave you with a sense of frustration and failure.
2. Set reasonable and obtainable goals for yourself. While you have 365 days, or 8,760 hours over this next year, your schedule may already be jammed packed. Forgo being overly eager to hit the gym 5 days a week. Consider devoting one doable hour a week or two 30-minute exercise sessions into your weekly routine. It’s realistic! As you knock out that one hour of exercise each week you’ll feel good about yourself, and you’ve accomplished something. Think of it this way… You wouldn’t go out and try to climb Mount Everest or run a marathon without first starting with small goals!
3. Break up with your scale! Yes, hide it if you need to. I realize you may want to obsessively and compulsively weigh in daily which can create a huge frustration for your psyche. If the number drops it might only be due to water loss not actual fat loss. Or, if you notice the number increases, don’t freak out either! If you've begun a regular exercise program and exercise correctly, you lose fat and add lean muscle mass. Despite the scale’s number, as you add muscle you will actually look thinner and leaner as your body begins to transition with regular exercise. Make the overall focus on how you feel, not the number on the scale.
4. Utilize scientific-based exercise regimens such as the Steady-Pace® methodology created by Alcyr Coelho and Jeff Gotte. This program is designed for individuals to achieve maximum fitness results by performing exercises at very high-intensity levels to produce a stimulus to the body. It also utilizes “Undulating Periodization” which involves changing the intensity and volume of weight-training. If done correctly, your body will not get comfortable to a strength-training routine and stop producing results after 3 -6 weeks which typically happens in traditional periodization. This is why you might find yourself at the frustrating “plateau.”
Steady-Pace® is offered at Practical Fitness located off 8501 Wade Blvd unit 1340 in Frisco. You will train privately and each session’s results are charted. During a typical workout, you’ll exercise each body part two times per week, but won't repeat the same workout, for more than ten days. Undulating periodization mixes it up so you’ll never have to worry about the workout being boring. The trainer will change up the exercise, rep patterns, and workout techniques. This type of training is very effective to develop more muscle strength, muscle endurance, and muscle hypertrophy.
5. Pre-book your next fitness session just like you would a hair appointment or coffee with a friend. This makes you accountable to show up and less likely to skip.
6. Reward yourself! Once you've been training at Practical Fitness for a few sessions, you'll begin to notice changes in your body. Your clothes might become a bit baggy! Consider buying new athleisure wear because it will make you feel good about yourself as you exercise.
7. Be open and honest with your trainer about what you would like to accomplish with your exercise sessions. For example, maybe your focus is to lower blood pressure or to lose weight to fit into your wardrobe. Also, include discussing those nasty vices (we all have them!) in your life. If you struggle with certain cravings or binge-eating, talk with your Practical Fitness trainer and they can offer nutrition suggestions that might help you curb unwanted habits. For instance, you might find yourself binge-eating something sweet at 2pm to stay awake. You might just need water. Or, a simple ten minute walk will refresh and rejuvenate you to get you through the day without unhealthy snacking and ingesting unwanted calories.
8. Choose supporters as opposed to people who will sabotage your success. As you get healthy, don’t be alarmed if you lose an acquaintance along the way. You’re sure to gain new ones that will support your lifestyle changes. Besides, your Practical Fitness trainer will cheer you on every step of the way! They’ll readily track and show you your personal progress.
9. Hydrate! You need to drink a minimum of eight 8-ounce glasses of water each day (approximately a half gallon) to prevent dehydration. Your weight and size may dictate changes to your intake of water. If you weigh 150 pounds, then drink 75 ounces of water each day. Don’t forget that you’ll sweat as you exercise, so you’ll need to replenish that water as well!
10. Change your mind-set about working out. Think about enjoying your exercise session because it will help you stay motivated when you’re faced with barriers and obstacles in your life. And, be sure to forgive yourself when you have a slip-up and look to the next day as a new start.
Now is your time to be strong in 2019 with the help of Practical Fitness. You can treat yourself or a loved one with the gift of health with 4 private personal training sessions for only $100 to be the best “New You” in the New Year!