It's the start of the new year, and if you're like most people, you're thinking of what you can do differently that will help you get on the right path with your health. Even if you are a pretty healthy person, you most likely got a little sloppy the last 4-6 weeks. If you are not loving how you feel or what you see when you look in the mirror, I'm here to say that with some intention, sweat and planning, your best body is right around the corner. Below are my top 15 tips to help you get your BEST BODY in the new year, no matter how old you are. Are you ready? Here we go!!!
- Identify your Why
Write it down and make it compelling. This will keep you motivated on those days that you don’t feel like getting up earlier, or going outside in the cold. Ask yourself WHY you are ready to commit to getting healthy. Do you have poor genetics? Are you tired of feeling tired? Do you want to feel good? Do you want to like what you see when you look in the mirror. Do you want to get off of medications? Do you have a special life event like a wedding, a reunion or the birth of a baby coming up? All of these are great inspiration. Write it down to keep it in front of you.
- Have a game plan.
Whether you want to train for a race, lose weight, get more steps, drink more water etc. it’s super important that you have a plan. The old adage, “Fail to plan, plan to fail” couldn't be truer when working out. The new year is a great time to set goals. Write down goals that you want to achieve in 12 months, 6 months, 3 months and then the weekly goals you need to be achieving to get you there. Your goals should be attainable but should also stretch you outside of your comfort zone. Writing them down keeps you accountable and gives you a road map of where you’re headed.
- Drink Water!!! Hydrate!! Hydrate!! Hydrate!!
I know you’ve heard it before, but this is one of the best and easiest things you can do to show your body some love. It’s harder in the winter months when the temps are cold and we don’t find ourselves thirsty. As a goal, you should be consuming half your body weight in ounces every single day, even more when you exercise. Water naturally cleanses the body of toxins and keeps your body’s organs running optimally. If you struggle drinking your water, try guzzling 10 sips every time you take a drink. Put your water in a pretty container that is appealing to the eye, infuse it with fresh herbs or sip it warm in the form of herbal tea.
- Gain Weight
Every pound of muscle you add can help burn an extra 45 calories per day. So if you beeline it for the weight room and pack on 10 pounds of lean muscle, then your body can continue to torch 450 calories daily well after you've left the gym, even if you’re chained to a desk for most of the day. At that rate, you can lose almost a pound of fat per week.
5. Keep it short and Sweaty
Spending three hours at the gym, doing 100 reps of a move, or walking on a treadmill at the same steady pace are not going to benefits your body—quality trumps quantity when it comes to exercise. Your workouts should be short, intense, and explosive. This way, you'll be better able to give it your all with good form, which is the best way fast-track results.
- Eat Fresh Food
Forget counting calories this year, and instead make it your goal to eat fresh, nutrient dense high-quality foods. You'll instantly dump the biggest flat-belly troublemakers like all things highly process, boxed, and full of dangerous synthetic hormones, pesticides, and genetically-modified ingredients. You don't have to go vegan, low-carb, or even Paleo—just eat fresh and watch the pounds melt away.
- Get into the Swing of Things
Drop the dumbbells and become best friends with a kettle bell. Since your stabilizer muscles have to work harder to wield a weight that isn’t evenly distributed, you burn more calories (almost 300 in 20 minutes!) The best part, the kettle bell works every muscle in your body and really enhances the core muscles.
- Hit the Floor for your Core
I am a huge fan of the plank because it works every muscle in your body, especially the abs. If you are a little bored with it, try adding this sculpting Spidey-inspired move to your workout, which works your entire body, including all sides of your core: Start in a push-up position. Lower your body as if you were doing a push-up and bring your right knee as close to your right elbow as possible. Push back up to start and repeat, this time bringing your left knee to your left elbow. Return to start to complete one repetition. Do 10 total repetitions (five on each leg), switching from right to left leg with every push-up. This is one of my all time faves because it really chisels awesome arms, shoulders and abs.
- Put your best step Forward!
Buy yourself a couple of workout outfits and a good pair of shoes. Nothing keeps you motivated like a fun pair of leggings or a word shirt that has the perfect inspirational phrase on it. The latest workout gear is super fashionable and can take you from the gym to lunch with your gal pals. Forego baggy t shirts and look for things that are fitted or that compress your tummy. You will feel confident AND motivated to get that workout in.
- Start your day with a cup of warm water with lemon
This is just a great practice, especially if you've had a few glasses of wine the night before and like to drink coffee in the morning. This detox trick will help give your system a little break and improve digestion.(aka, promote weight loss!).
Lemon is a natural detoxifier, so love your body at the start of the day with a little lemon water.
- Start practicing Yoga
Taking just 15 minutes a day to do a little yoga will help keep you closely connected to your mission, whether that's taking care of your family, getting promoted at work, or improving your overall health. Incorporating yoga on a regular basis will enhance your flexibility and strength, is a healthy way to destress and really does connect your mind and body. It’s also so easy to do anywhere.
- Get your Jump On!
Brittle bones aren't just a problem for grandma. Women's skeletal systems start to get thinner around the time they hit 30. Research shows that regular, high-impact exercise increases bone density, and a stronger spine equals a longer life. Adding movement with impact will keep your bones strong and less brittle. A great exercise that you can do anywhere is th box jump. Try doing 10 bone-boosting box jumps daily: Stand with feet hip-width apart and arms at sides about a foot away from a sturdy foot-tall box or bench. Bend knees, swing arms back, and jump up on top of the box with both feet at once. Land with bent knees to absorb any impact. At the top, stand up straight, then step off the box or jump down with bent knees.
- Pucker Up
Before your biggest meal of the day, down a tablespoon of apple cider vinegar diluted in 8 oz of water. The fruit's fermented juice may help curb your appetite, encourage regularity, and promote weight loss. Not to mention a whole other slew of health benefits. Be sure to get apple cider vinegar with the mother in it. (the cloudy particles at the bottom of the bottle. Braggs is my go-to ACV brand.
- Try something new
Nothing kills motivation like boredom. One of the best ways to look forward to being active is to mix it up a little. Various activities not only prevent boredom, but they also challenge your muscles differently as well. There are so many things you can do that will keep the fun in your fitness endeavors. Maybe you can join a hiking or biking club, do yoga, take a dance class or sign up to swim at the Y. As long as you look forward to going, you are going to keep your motivation high.
- Catch more ZZZZZZZs
Losing too much shuteye may leave you feeling hungry and prone to unnecessary snacking. Sleep Deprivation can cause levels of the hormone leptin, which rings the satiety bell, to fall by 18 percent, while the hormone ghrelin, which promotes chowing down, increases by about 28 percent. The bottom line?? Catch more zzzs (aim for seven hours a night) to avoid unwanted lbs.
- Do it with Friends/Find Community
Whether you like to workout on your own in the comfort of your own home, or like a social setting, you will be more likely to stick with it with friends. The social aspect of working out with friends keeps it fun, but you also have built in accountability. They will be looking for you and there may be a little healthy peer pressure to show up. So, grab a few friends and get fit together.
So, are you ready to get your best body in the new year? If you need some guidance, motivation, or inspiration to be your best self, I'd love to help.
My current 12 week bootcamp just started this week. The theme is Be Brilliant and we'll be getting our "shine" on in our fitness, nutrition, self-talk, relationships and overall well-being. I give you everything you need to be successful:
15 minute workouts that sculpt a strong lean body
A complete Meal Plan that turns your body into a fat burner
Daily Challenges that keep you on track with your goals
Membership to our exclusive online community where you will receive accountability, encouragement and support.
Sound good?
Click the below to get $100 off my program. (For new clients)
https://bodybyruth.com/discount/bebrilliant100off
Hears Helping you love the body and life you live!
Ruth xoxo
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