Start the new year with a plan

Once again, we are about to start another new year. This is when we try to figure out what we can do to make the next year great or better than the last. If you want to achieve something better for yourself, you need to set goals, put together a plan, and keep motivated enough to follow that plan. Good health and fitness practices should be a major goal for you in 2023. So, what can you do for a healthier you this new year?

Ask yourself:  What do you need to improve?

First of all, don’t gauge yourself by comparison, either to friends or what you see on social media. You don’t try a new health or fitness fad because that’s all the rage for next year. Build your plans around what your goals should be for you. Do you want to lose weight, tone up, eat healthier, increase your fitness routine, or go to a gymnasium? Maybe you want to finally run a 5K or try a yoga class? Whatever it is, build your goals. Make them reasonable and achievable. Running a 5K is easier to achieve first than running a marathon. Fitness and health goals can be incredibly motivating, but without well-planned and realistic objectives, you may end up frustrated by a lack of expected results.

Eat better

A healthier eating routine is always a great way to start the new year. With healthier meals, you can lose weight and feel better at the same time. Think of ways you can add more vegetables and fruits to your daily meals. The internet is filled with millions of recipes to try. Make some fun salads that incorporate a variety of different vegetables that mix well with each other and taste great. Slip a little kale or spinach in your salad or on your sandwich.  Start limiting highly processed foods – foods that contain added sugar, artificial colors, stabilizers, or preservatives. Examples include salty snacks like chips, packaged cookies, and fast food, which may have undergone chemical and physical processes.  Same with refined carbs. Avoid white flour, white bread, white rice, pastries, sodas, snacks, pasta, sweets, breakfast cereals, and added sugars. Focus on eating more whole grain foods and drinking more water.

Tone or build muscle?

Is one of your goals to beef up your muscles or just build a bit on the ones you have and lose some body fat? To look “toned” a person needs to decrease body fat through proper nutrition and exercise to allow the muscle to show. So keeping up with a regular exercise routine, completing a variety of cardio and weights, and eating healthier can help you achieve a toned look.

If your goal is to bulk up for increased muscle mass, you need to do a few things. First, you need to eat a caloric surplus to promote significant muscle growth. That includes a diet of moderate protein and fat and a substantial amount of carbs. But do this just slightly above your normal routine. Especially if you find you are gaining more weight before you see muscle addition. As for weights, lift heavy and focus on a moderate rep range of about 8-12 reps. Focus on the squat and bench press and add on other selective muscle-building exercises.

Find ways to stay active

Walking is one of the easiest, most convenient activities you can do. Find ways or reasons to stand, fidget, and walk while at work or around the house. To burn calories, all you have to do is walk faster and devote more time to each walk. Use a pedometer or your smartwatch/phone to keep track of how much you’re walking. Pick a goal and keep increasing it in increments. Even cooking or housecleaning can help burn calories and keep you active. You are using a variety of muscle groups to vacuum, dust, and move furniture. Cooking not only keeps you moving and using your hands, but you can also control the ingredients and meal plans to eat healthier.

Stay positive and keep your goals

The best way to a healthier you this new year is to stay motivated and positive with the goals you set for yourself. Stay upbeat about hitting your goal—even if it takes longer than you’d like. Put your yearly plan into action: I’m going to commit to three workouts per week—on Mondays, Wednesdays, and Fridays—for a total of 13 workouts in the month. I will take 8,000 steps per day for the first week of January. Every morning in January, I will drink 16 ounces of water. I will pick up carrots to snack on at work at least three days per week. I will learn and try a new strength training movement every two weeks for the next six months. By making realistic goals and committing to these goals you can achieve a healthier you for 2023. Contact the experts at Chiropractix for more ideas.