by Brenda Booth, Chief Inspiration Officer, Holistic Health & Fitness Coach, Body One Wellness
Did you make a New Year’s Resolution to lose weight or get fit and healthy in 2013? Unfortunately, for the majority of us, there’s more to getting in shape and losing weight than just hitting the gym.
Many factors attribute to success in losing weight, getting fit and sustaining wellness. Some crucial factors include your readiness to make behavioral changes and setting an importance on self-care by looking at areas such as: nutrition, sleep, stress levels, as well as your confidence in your ability to make change. The New Year can feel like a fresh start and be a great time to reflect and make a commitment to change. At Body One Wellness, we provide a service that combines a gentle blend of personal training and health coaching to provide the education, tools and motivation people need to reach and sustain lifestyle goals for the long-term.
Below are 10 tips to help you uncover your own unique strategies to make a change for good this year:
1) Start where you are. 5-10 minutes of physical activity a day may be all you need to start. Do things you enjoy or may get excited about trying. Making small steps makes creating habits easier so you are not OVERwhelmed and DEmotivated.
2) Decide to change. A predictor of success is to make a commitment by saying it out loud, mentioning it to others, or writing it down.
3) Get clear on why this change is Important to YOU! Place your focus here rather than on what you can’t or don’t want to do. This is integral in your journey to change. Keep your focus on this when you feel you can’t keep going.
4) Create S.M.A.R.T. short and long-term goals. These are: Specific, Measurable, Achievable, Results-oriented and connected to an amount of Time. Also, decide how you will reward your success. Rewards will help you remain motivated, particularly if you are seeking a lifestyle change, which can take up to 21 months – where creating habits takes about 21 days.
5) Change negative self-talk. What would your best friend say to encourage you? Say it to yourself. Your personal thoughts and actions are within your control. Having a positive attitude and being grateful affects whether you have a good or bad day and how you perceive the world around you. When you act positively, you will see positive results.
6) Journal. We call ours a “Wellness Journal” because clients use it to track their overall health and wellness. This journal records events that happen and may help pinpoint behaviors, stressors or other health issues. Writing things down helps people visualize their own patterns and, for many, can be extremely eye-opening.
7) Reduce stress by finding something that feels good for you. These can be as simple as relaxed breathing techniques, meditation, yoga, Tai Chi, massage or simply a stroll through the park. The key is to find what works for you to settle YOUR mind.
8) Sleep 7-9 hours a night. Sleep is the time when your body recovers from its daily activity preparing you for an energized and productive day.
9) Do your workout/physical activity where you feel comfortable. Is it at home, outdoors or a gym? Although I’m a fitness trainer, sometimes I like to go to the gym when I know no one else is there. I’m human – I get self-conscious too!
10) Find a friend and hire a trainer together. Even a few sessions can teach you what you need to do at the gym or at home. Familiarity and receiving personalized education on how to exercise correctly can be liberating and a huge confidence builder.
I hope you find these tips helpful as you move forward on your 2013 fitness goals. I wish you all the wonders great health and happiness can bring you in the New Year!
Body One Wellness is offering a highly limited deal for to help you achieve your 2013 New Year’s fitness goals. CLICK HERE to learn more and get 53% off a 2 Session Comprehensive In Home Fitness Package.
Brenda Booth, Owner, Chief Inspiration Officer, Holistic Health & Fitness Coach, NASM- CPT of Body One Wellness, LLC, is a former advertising executive turned fitness and wellness entrepreneur. She has been in the fitness industry since high school where she started her career teaching group fitness classes at a Women’s Workout World. Brenda is certified by the National Academy of Sports Medicine, where her areas of expertise center around weight and lifestyle management; with a total health perspective. She is also an Intrinsic Coach ® and soon to be certified Wellness Coach as her training starts January 2013 from WellCoaches.
Brenda spends her free time weight training, hitting a spinning or cardio class, volunteering and fostering/training Siberian Huskies for M.U.S.H.R. (Minnesota Unwanted Siberian Husky Rescue) and looking for four leaf clovers (yes they are out there). She has been featured Fitness Celebrity at the Minneapolis Home & Garden Show, Fox 9 TV Trainer, ShopNBC Fitness Guest Host and highlighted in Oxygen Magazine’s “Future of Fitness”. Connect with Brenda on Facebook and Twitter. Also follow her blog at getfitminneapolis.wordpress.com.