1.Start your diet today – not tomorrow, not Monday. Don’t rationalize your bad eating habits. Today is going to be a great day. Say goodbye to unhealthy food and start right now.
2.Start Now:
"Start now! Not tomorrow, not next week, not next Monday. Why wait to feel proud of what you’re doing for yourself? Take control and make a difference now."
3.Need a healthy snack idea? Try some protein balls. Ingredients: 2 tbsp natural crunchy peanut butter, 2 tbsp raw agave nectar, 1-2 tbsp cocoa powder, 1 scoop whey protein powder. Mix all ingredients together and form into 3 balls. They aren’t a replacement for a meal though, but they can be a great alternative for a snack when you go to see a move or go to a party.
4.Seek Help With Pride:
"No champion ever became a champion without help and guidance. This can come in the form of a coach, a trainer, an instructor, a friend, a book, a website or even a blog."
5.Find Your Reasons:
"Make a list of three reasons why it is important for you to maintain great health and post your list where you can see it every day. This is your motivation to stay on track with your goals."
6.Get Back To The Basics:
"Everything our bodies do can be broken down into essential movements: squat, lunge, push, pull, and rotate. Functional movements work with these natural motions to improve joint stability, mobility and improve your quality of life."
7.Weight loss tip : Plan healthy vacations - Why go all the way with healthy weight loss, when one tiny vacation will just come along and topple it all? Healthy vacations aren't impossible. Take a look at how you can eat smart on a holiday, and then at bodyweight workouts that you can carry with you wherever you go, to understand how to holiday right. Above all, remember that these are lifelong habits that'll help you stay fit forever and not short term weight loss quickfixes.
8.Take Risks:
"The definition of insanity is doing the same thing over and over expecting different results. Don’t approach 2013 in this manner. Taking a risk is all about opening yourself up to a change and accepting the need for change. Avoiding risk is one of the most powerful reasons we don’t reach our potential."
9.Eat Carbs At The Right Time:
"Consume most of your carbohydrates for the day after you exercise. Carbohydrates are energy and excess energy gets stored when it's not being used. Where does that excess energy get stored? In your fat cells."
10.Think Green:
"Add in cruciferous vegetables — think broccoli, kale, cabbage and Brussels spouts. Cruciferous veggies are rich in vitamins, minerals, fibre, and phytochemicals and have been linked to lower cancer risks."
11.Don't Forget To Have Fun:
"Once a week, plan a fun workout, something that you actually look forward to. Take a dance class, join a sports team, or go on an active date with your partner. You are way more likely to exercise if it is something you enjoy."
12.Clear The Crap:
"It's essential when you are moving towards a healthier lifestyle to remove all things that steer you away from that goal. The first step towards healthier eating is to clear your cupboards of all your junk foods. Remove chips, microwave popcorn, cookies, snack packs, chocolates and refined sugars. This doesn't mean you can never eat these foods again. Limit your treats to one day or one meal a week where you go out of your way to get these foods."
13.Get Enough Protein:
"Make sure you get enough protein per day. Protein is the building block for your body to build stronger muscles. More muscle makes you feel stronger, healthier and burns more calories per unit of time. An active individual should have a minimum daily intake of one gram of protein per kg of his or her body weight -- and a gram per pound of his or her body weight would be ideal."
14.Get Enough Snooze Time:
"Never mind the old axiom, 'I'll sleep when I'm dead'. Poor sleep is implicated in poor cognition, poor adaptation to exercise, fatigue, irritability and weight gain due to messing with the hormones that regulate our appetites. Get your quality Z's and you'll reduce stress, increase alertness, and make your exercise more productive and more tolerable."
15.Find A Buddy:
"Accountability measures are important — it’s human nature to stay where you’re comfortable and this can lead to complacency. When you share your plan with others, your success rate naturally rises. Often, when left to our own devices we can succumb to procrastination and become unmotivated. Finding a workout partner who has similar goals and interests can take your fitness plan from flat lining to fun."
16.Eat Naked:
"Do you ever come home after work and take off your work clothes and put on the comfy sweats? And soon after that you sit down to eat, guilt-free because your belt line isn't reprimanding you for overindulging? Restrictive clothing helps you gauge your stomach expanding from over-eating. Better yet, eat naked! That’s right. Take off your clothes and then eat. If you think you need to lose weight or tone up, then eating naked pretty well guarantees you will not eat as much. Sound ridiculous? Try it."
17.Drink More Water:
"Most people are chronically dehydrated and hunger can actually be one of the first signs. Aim to drink half your body weight in ounces every day. This will keep your body well hydrated, keep your metabolism humming and keep your skin glowing."
18.Weight loss tip : Drink plenty of water - You've known that your body relies heavily on water for all important bodily functions, and yet you skimp on drinking adequate quantities of water every day. Well, it's time to stop that. Check out some exciting ways to make water interesting and you'll be packing it away in no time. Do not forget to carry a water bottle to your workout, and take a few sips after every 2-3 minutes of exercise.
19.Take A Walk:
"Adding 15 to 20 minutes of walking can be as easy as walking to work or taking a lunch time walk. Eventually, you should work your way up for longer 30 to 60 minute walks. Brisk walking can burn 250 to 300 calories per hour."
20.Weight loss tip : Find a solution to combat stress - As we pointed out in our post about stress and weight loss, stress is always detrimental to healthy weight loss in the long run. Find ways to combat stress and you'll soon realise that your diet and exercise aren't sabotaged anymore, and that you truly do see results. Look at yoga, meditation, deep breathing exercises, or simple hobbies like reading to fight stress.
21.Create Bite-Sized Goals:
"A common error in New Year's resolutions is to set lofty goals that we fall short of, ending in a negative experiences. Set bite-sized, near-term goals in the ?elds of exercise, nutrition, and lifestyle that can be built upon once successfully sustained for a two-week term or longer."
22.Get Active After Dinner:
"Leave the stresses of the day behind and find time every evening to do something active. Walk the dog, head to the park with the family, ride your bike, play with your kids, or crank up the tunes and vacuum the house! You’ll have more energy, will sleep better and will feel a lot better about hitting the sofa to take in a favourite show."
23.Take 10 Minutes:
"Do something physical and move for just 10 minutes a day. You will start to feel better and then want to move more."
24.Think Realistically :
"Don’t start anything you can’t commit to forever. People often start with a lot of motivation and pick hardcore or intensive exercise programs that require them to alter their schedule or lifestyle in order to commit to them. Over time, life will get in the way and you probably won’t be able to stick to that one-to-two hour daily plan. Make sure the fitness plan and schedule you choose fits into your life right now."
25.Eat Breakfast:
"We've all heard this one before but it’s a good standard to abide by. Not only will it kick start your metabolism from your night of rest, it will help prevent you from making poor food choices because you’re so hungry in another hour or so. Choose protein riches foods like eggs or Greek yogurt with nuts or high fibre cereal to help start your day."
26.Weight loss tip : Have at least one active hobby - It isn't sufficient to rely on just 30 to 60 minutes of physical activity per day. Moving from bed to office chair, and back to bed, isn't a healthy way to live. Buy a motion sensor gaming console that lets you enjoy social games with friends and family, plan weekend trips, clean your house once a week, dance, play sports, the list is endless. Get out of the coffee shop and dining table rut, and you'll have fun along with the healthy weight loss.
27.Sign Up Ahead:
"Sign up for your fitness classes online beforehand. This way, you've made the commitment in advance, and are less likely to get emotionally attached to your couch and bowl of popcorn. Plus, many studios these days will charge your card for the class when you sign up, so if you're a 'no show', you pay anyways. That financial incentive can be very powerful."
28.Dance Like You Mean It:
"Dancing doesn't require any special equipment, just a great playlist of tunes that get you moving and grooving. A dance workout can be part of your social agenda — plan a once a week dance night with friends and you won’t even realize you’re working out, you’re just creating fun memories while you burn calories."
29.Take A Break:
"Rest. This is where we actually make gains and get stronger from our workouts. Everyone is different but when your head is telling you that you need a break, take it. Don't do back to back hard efforts. If you really go hard one day, pull back a little the next or take a complete rest."
30.The Twist:
"Twisting seated, standing and even lying down is highly beneficial for our bodies. Try this movement out by standing with feet together, deeply bent knees and bring palms together. Twist your entire torso to the right so the left elbow and right thigh can press against the body, deeply breathe and twist further and repeat on left side."
31.Eat Close To The Farm:
"Think about foods that are grown locally. Fresh vegetables, fruit, if you eat meat — grass-grain fed animals, organic free range nuts, seeds and healthy whole grains are all good options."
32.Eat Differently In Restaurants:
"When ordering, ask for half of your meal boxed to go. Eating smaller portions results in weight loss. Due to how large our portions are these days, caloric intake can lead to fat gain. So ask your server to box up half of your meal before even bringing it to the table and have that a little later for a second meal."
33.Weight loss tip : Alter your snacking habits - At Health Me Up, we have several healthy snacking ideas for you. Set those French fries aside, skip that aerated drink, and ban those unhealthy deep fried samosas. Explore the healthy snack world and you will find several appetisers, party snacks, movie snacks and meal accompaniments that'll satisfy every craving of yours.
34.Reconnect With Nature:
"Make sure to reconnect with your environment. Stop and smell the roses…take in the beauty of the blessings that are around you and what our universe has provided."
35.Eat Kale:
"I consider this vegetable to be a superfood — it is very nutrient dense, it's a cancer fighter, very rich in phytochemicals and calcium which is more absorbed by the body than calcium found in milk. It is also very rich in iron, magnesium, phosphorous, potassium, vitamin c, vitamin B’s, vitamin E, vitamin K and countless other vitamins and minerals!"
36.Take It Slowly:
"The biggest New Year's mistake is getting out of the gates too fast. Start your routine within your comfort zone. If you have been sedate in the past year, try light training twice a week to start and pick it up when you are ready. If you are really sore the first week of training you are less likely to keep it up. It's a marathon, not a sprint."
37.Boot One Bad Habit:
"Drink too much pop? Love the late afternoon sugar fix? Not a problem. Don't remove pop from your diet, start drinking water when you would usually have pop. Have a afternoon snack of Greek yogurt and almonds instead of a chocolate bar. It's a paradigm shift. You are not going to remove things from your diet, you are simply going to stop having them around. If someone offers it to you, decide if you want it. If you really do want it, have it."
38.Chew Your Food:
"Slow down when you eat, focus on chewing each bite for 15 to 20 seconds. This will create better digestion, reduce bloating and portion size!"
39.Be Aware Of Your Mood:
"While most of us are aware that exercising can work as a great anti-depressant, it can also work in the opposite direction and cause anxiety over workout schedules and lead you to feel depressed. Make sure your exercises aren't altering your stress levels or mood."
40.Get A Pedometer:
Buy yourself a pedometer and aim to get at least 10,000 steps a day — preferably more. By taking the stairs, walking to and from work, running errands on foot, taking a walking break at lunch and taking a brisk walk after dinner, you’ll be well on your way."
41.Stretch — All The Time:
"Incorporate stretching into day-to-day activities. Don’t roll out of bed — arch your back or kick start circulation with lifting your legs to push off your blankets. Use the side of the bed as a brace and bend over to stretch your back and neck. Stretching helps to lengthen muscles and give a lean, tone look to your body. Don’t waste any opportunity to engage your muscles."
42.Try A Burpee ... With A Push-Up:
"It’s grueling and repetitive, but can be done anywhere at any time and is a full body workout for strength, conditioning and cardiovascular improvement." To perform a burpee, jump up, go into a squat position and fall front into a push-up.
43.Make 'You' Time:
"Take some time for you. Learn to carve 10 minutes out of the day to treat yourself to 'you' time. Learn a few meditations that help you visualize your success. No phone, no email, just you and 10 minutes."
44.Eat Seasonally:
"Eat a variety of foods that are in season and add more vegetables to your diet and fill your plate with colourful foods."
45.Think About Your Health:
TIP FOR 2013: "Exercise is a great way to manage and prevent many health conditions such as type two diabetes, heart disease and high blood pressure. Ask your fitness and health professionals what is the best exercise prescription for your particular health concerns."
46.Do The Math: BMI:
"A recent study showed that 1 in 4 Canadians are obese. The Body Mass Index (BMI) is a mathematical ratio that compares a person’s height and weight to diagnose possible obesity. It is best to maintain a BMI within the normal range of 18.5 to 24.9." To find out your BMI, use this calculator.
47.Don't Limit Yourself. Ever:
"Your actual potential is unknown. With proper training and a positive attitude, you can more than likely achieve much more than you expect."
48.Makeover Your Fridge:
"Give your fridge and pantry a makeover. Discard old jams, sauces, crackers, and
foods that are expired in exchange for fresh, brightly coloured seasonal fruit and veggies, and nutrient-dense options for snacking."
49.Turn Goals Into Events:
"Making a point of challenging yourself mentally and physically is crucial for growth. Setting and completing a tangible event that you have put hard work and training into provides both the emotional and physical satisfaction that you can truly call your own. Plan towards a future race, an expedition hike or something that genuinely inspires you."
50.Disconnect:
"Go off the grid and turn your cell phone off. Take time to disconnect with technology."
51.Document Everything:
"Take photos, measurements and track your workouts. How will you know how much you’re changing if you don’t know where you started? Take new photos and measurements once a month to help keep you on track."
52.Don't Think 'Perfect':
"Due to the nature of life, your diet plan may stray from what you had initially intended. All you can do is your best. This is where you also need to take a quick glance in the mirror and hopefully realize that this is still better than before an action plan was developed. If not, maybe it's time to re-evaluate the game plan."
53.Invest In Shoes:
"Get proper gear to work out in, especially investing in good footwear or running shoes."
54.Save 15 Minutes After Your Workout:
"Finish your workouts with at least 15 minutes of sub-aerobic activity — cycling, for example is great — so you're not sore for the next session."
55.Practice Mindful Eating:
"Pay attention to your body's cues. Eat when you're hungry, stop when you're full. Be 'present' while eating, savour your food choices and try not to eat while you're distracted while driving or watching TV, for example."
56.Pace Yourself:
"If you feel tired all the time, it means that you are definitely over-training. A workout is supposed to make you feel rejuvenated, and if that is not achieved, it means that you need to turn it down by a few notches."
57.Brush Your Teeth After You Eat:
"Once you’re done your meal, brush your teeth. Sitting around tasting the delicious meal you ate will only make you want more, or will make you wait to jump to the dessert menu."
58.Have Sex (And Do Other Activities):
"Leave work at the work place and sink your mind into something peaceful or soothing. Read a book, have a bath, do a work out, indulge in a hobby or get together with friends. Have lots of sex — what a great stress reliever and a calorie burner. It is also good for the skin, and a great way to bond with your partner."
59.Weight loss tip : Start a cardio + weights workout - A healthy weight loss programme is incomplete without a good exercise routine, and weight training mixed with cardio is the best way to lose weight. Of course, variations and forms exist, but any workout that stresses on muscle tone and increased heart rate will always help you lose weight and keep it off. You can either start a home workout today, or rely on gyms for fitness training.
60.Eat 5 Fruits And Veggies A Day:
"This may seem like a small
commitment, but for most of us it’s a huge change, and I believe it’s the single most effective healthy habit. Easiest way to get to five? If you eat three meals and two snacks a day, make it a rule that you never eat unless there is a fruit or veggie serving included."
61.Don't Just Focus On Weight:
"Focus on results that are not weight loss. Too many people get discouraged because they haven't dropped weight in the first two weeks. Your body will be going through changes and gaining muscle in the first few weeks of working out which might even be putting weight on. Focus on how you feel and your increased energy, better sleeping habits and mentally alert."
62.Pass It On:
"Take what you have learned and use it to motivate and teach others. Use your newfound energy, positivity and results you have achieved and help someone else who is at the point that you started from. Be a positive role model for a healthy, active, and productive lifestyle."
63.Eat Chia:
"These little seeds are incredible! Chia seeds have a whopping 11 grams of dietary fibre per ounce. A diet high in fibre helps you lose weight, lowers cholesterol, stabilizes blood sugar levels and helps prevent constipation. When you add chia seeds to water they begin to expand and they continue to expand in your stomach, which keeps you feeling fuller longer."
64.Use The 10,000 Year Rule:
"Here is a simply and quick nutrition tip to live by. If it wasn't around 10,000 years ago don’t put it in your mouth. If the first three ingredients are sugar, high fructose corn syrup or something you can’t pronounce, don't eat it. If you stick to these rules 90 per cent of the time, you will do just fine."
65.Swap Out Your Whites:
"Recent research has shown that in addition to being bad for waistlines, 'white foods' (bread, pasta, rice, sugar, etc.) may be dangerous for your cholesterol levels. Try to choose high-fibre whole grains, such as brown rice, barley and wheat, more often. Fibre also helps improve digestion and the absorption of nutrients, and it keeps you feeling full for longer."
66.Apply Your Strength:
"You may be strong, and you may be mobile, and you may have a great body, but what can you actually do with it? Go out and find a way to apply what you've achieved by playing a sport, hiking, climbing a mountain, or taking a gymnastics or circus training class. Apply your fitness to something and you'll see where you are truly fit and truly lacking."
67.Don't Get Comfortable:
'Commit to 30 to 60 minutes of an 'uncomfortable' activity three to four days a week. Uncomfortable activities should make your body work out of its comfort zone and achieve great results. Some examples include circuit and resistance training or interval training, which are both calorie torching and very time efficient."
68.Weight loss tip : Decide how much weight you need to lose - Most people start their weight loss journey by claiming to be xyz kilos overweight. This isn't a healthy way to project or aim for weight loss. Calculate your desired weight against your height by using reliable methods like the BMI, and set a healthy weight loss target. This is often half the battle won.
69.Fun = Fit:
TIP FOR 2013: "Make it fun. The best way to stick to a workout plan is for you to look forward to it. Choose pursuits that you enjoy or that don’t feel like exercise to you: Zumba, hula hooping, walking with your best friend or others. When you find that right thing, you won’t want to find an excuse to skip out on it."
70.Don't Forget To Warm Up:
Always do a five minute to seven minute warm up before lifting weights. You could go for a walk or try cycling."
71.Apply The 80/20 Rule:
" Drink water, eat fresh foods, and aim for the 80/20 rule — you have to choose to eat clean and also have balance in your life where you allow junk food at times. Eventually, your body will crave healthier foods."
72.Try Everything (For Free If You Can):
"Do a variety of exercises or find a club that offers different classes. For 2013, try personal training, spinning, aerobics, boot camps, spin, yoga or even pilates. Many clubs offer weekly trials so you can see what they have to offer."
73.Try Coconut Oil:
"Replace your common cooking oils like olive oil with coconut oil. It heats quickly, and health benefits include aiding in heart health, weight loss, supporting your immune system and providing antibacterial and antiviral properties."
74.Snack Often:
"Eat a meal or snack every three to four hours starting after breakfast. Eat more earlier in the day (to maintain energy levels and metabolism) and less at supper or in the evening when our bodies, mind and metabolism slow down."
75.Dietary control and exercise. It’s true what they say – all you need to do is watch what you eat, and expend more energy than you consume. It’s really that simple. You can quit reading this list now, you now know everything you need to know and didn’t need to fork over $500 for the privilege of me telling you the secret of losing weight. You don’t need to read a 4,000 page book, you don’t have to buy a tape series, you don’t need to stay up late at night to watch infomercials to understand this basic premise. It’s 100% true.
76.Perform HIIT: High Intensity Interval Training:
"To perform HIIT, you simply alternate back and forth from a very high intensity to a low intensity level for the duration of your workout. For example, 60 seconds at a higher intensity (think level 10) followed by 60 seconds at a lower one (or level three). Not only will this burn more calories during and after your workout, you will improve the cardiovascular capacity of your heart and lungs and you will be out of the gym much sooner."
77.Add Meditation To Your Schedule:
"Meditate daily. Even if it’s just for a few minutes each day, take time to unplug and be still."
78.Check In Weekly:
"Evaluate what you're doing right and what's more of a struggle. Acknowledge your successes and identify your weaknesses. You can do this with your workout partner or in a journal."
79.Try Sardines:
"Consuming sardines with their bones is a great source of calcium. It is an excellent source of omega 3 fats, antioxidants, Coenzyme coq10 (for heart health) and B 12."
80.Go public. I didn’t want to admit that I had screwed up, but admitting the problem in public was the first step on the path to eventual success. I was now accountable for my actions, and all my friends knew what I was doing. There was no turning back, otherwise I’d be risk damaging my integrity. I didn’t want to disappoint the people who read me on a regular (or semi-regular) basis. Plus, it’s an easy way to find out which of your friends have gone through the process before – and glean tips from their own experiences. Then, other friends might become inspired to do the same thing you’re doing once they see that you’ve taken the first step.
81.Be Grateful:
"Gratitude can help you focus on what’s positive in your life today — at work, at home, in nature, wherever. Being mindful of these often overlooked treasures in your daily experience can help remind you not to take anyone — or anything — for granted."
82.Have Balance In Your Life:
"Many people tend to view healthy living in an ‘all or nothing’ manner. This type of thinking can lead one to believe that good health requires superhuman rigour and complete self-control at all times. However we know that this type of thinking can discourage lifestyle balance. Small, daily, consistent steps towards health behaviours are a much stronger predictor of overall health and longevity."
83.Odds are you're eating too fast. Try holding a conversation while having a meal so you're not gulping down more than you need to feel full.
84.Tell Others About Your Goals:
"Increase your support group. Hire a personal trainer, let your favourite group exercise instructor know about your resolution, and tell as many friends about it as possible. You’ll be more likely to stick with it."
85.Consider Calories:
Determine your caloric intake requirements, or how many calories you should eat in a day. Luckily, there are a number of formulas that make this fairly easy to figure out:"
• For sedentary people: Weight x 13 = estimated cal/day
• For moderately active people: Weight x 16 = estimated cal/day
• For active people: Weight x 18 = estimated cal/day
86.Go Meatless:
"Have a meatless meal at least once a week. Beans and lentils have so much to offer — they are high in fibre and protein and offer very very little fat, especially saturated fat. Why not try meatless Mondays at your house? A hearty chili filled with beans and veggies would be delicious on chilly Monday in January."
87.Out With The Old:
"Avoid choosing a resolution that you've been unsuccessful in achieving time and time again. This will only lead to negative emotions and reinforce the feeling of failure. Try to look beyond the things you can’t control. Instead of saying. 'I want to lose 10 pounds,' say, 'I want to focus on eating correctly.' Let the weight loss fit in with the things you can control."
88.Turn Up The Music:
"Make a playlist of your favourite tunes for your phone or MP3 player. You can dance or rock out to the beat and before you know it you have burned off lots of that holiday fuel and stress! Plus, if your workout is fun, you'll look forward to repeating it, again and again, during the week."
89.Start With A Punch Card:
"Start with a punch card to a local fitness studio or gym so that you can sample their offerings (as opposed to a long-term membership) to make sure you will actually attend. It’s better to spend $150 to $200 on a punch card than to sign up for a membership. The gym should suit you, not the other way around."
90.Move In All Planes:
"By introducing lateral and rotational movement to your training regime, you can dramatically improve your mobility, body awareness and results. If you’re thinking about waving a dumbbell around, you may want to think again (my apologies to the makers of Shake Weight). We have to respect both the line of gravity and the positions in which your body is the most structurally sound."
Some examples:
Lateral movement (coronal plane)
· Lateral squat
· Side plank
Rotational movement (transverse plane)
· Medicine ball rotational throw
· Rolling plank (plank to side-plank to plank)
"Please note that rotational exercises should focus on linking the hips to the low back, not initiating rotation from the lumbar spine itself."
91.Schedule In Your Exercise:
Schedule in exercise like you would appointments or meetings in your agenda — you're more likely to go. "Often we come up with every excuse in the book, not to exercise, believe me I have heard them all. But exercise is not only an option, it should be a necessity. It can add years to your life, and can improve your quality of life immensely."
92.Eating liquid-based foods such as natural smoothies and low-sodium soup can help you cut back on calories yet feel full.
93.Have Patience:
"You didn't get in your current shape overnight, so don’t expect to change overnight. If you develop a routine you will be well on your way to success."
94.Don't Focus On The Scale:
"Toss your scale. Your weight is not a true measure of your health. Rather than trusting the scale, measure the progress you are making towards your goals by how you feel...strong, energized, and confident!"
95.Try This Yoga Move: Strong Cobra:
"To balance out the core practice it is great to include a posture for your back. Flip over onto your belly. Inhale, lift your face, heart and legs up off the mat. If you feel pain in your low back then leave the legs on the mat. Inhale and exhale for five breaths."
96.Enjoy The Sun:
"Get outside in the sunshine for a natural boost [of vitamin D]. Vitamin D has been shown to fight heart disease, increase your immune system, help decrease depression, osteoporosis (helps the body absorb calcium) and it is necessary for proper thyroid function. And if you can’t make it outside, try adding fish oils, dairy, egg yolks, butter or sweet potatoes into your diet."
97.Lift Weights:
"Now matter your fitness or health goals, lifting weights (or resistance training) is key to meeting your fitness objectives. As most people are either trying to lose fat, gain muscle or both, lifting weights is key to success in any program."
98.Don't Think About The Cost Of Food:
"Prescription medications aside, excellent health should not cost money, nor involve expensive potions, plans or programs. All you need are some healthy cooking skills, access to the outdoors (or indoors if the Canadian winter is not your thing), good relationships to surround yourself with, and some motivation. Don’t forget to seek out your local community health centre and research the programs they offer. Remember, good health should be available to everyone."
99.Eat, But Eat Less:
"Instead of cutting out entire food groups or trying to survive on celery and water, just eat a little less. For example, when you go to a restaurant, eat slowly and then when you are half done, ask the server to box it up. You’ll eat less and have lunch for the next day."
100.Always have vegetables on hand. Saute a big bag of frozen mixed vegetables in olive oil and garlic. Add some red pepper or turmeric for additional flavor and separate into portion-sized containers for the fridge.
101.Be Kind To Yourself:
"In 2013, be kind to yourself in failure and keep humility in success."
102.Just Get To The Gym — Literally:
"Your first goal should be just to show up to the gym. For some people it can be daunting just to establish a pattern of getting your gym gear in a bag, driving to the gym, doing a workout for an hour or so, cleaning up, then driving back home. If this sounds like you, then just focus on getting to the gym and in the building. It doesn't matter what you do. Sit and have a coffee and or sit in the sauna if that’s all you can do to start, but stay there for an hour. You need to create the habit of your new gym routine, which starts with getting there, staying there for an hour, and then coming home."
103.Pre-Cook:
"Set yourself up for success. Pre-cook as much food as possible on the weekend and pre-portion your meals and snacks. The less you have to think about what and when you’re going to eat, the greater your chance of success will be."
104.Build Leg Muscle:
"Leg muscles are the biggest muscles in our bodies. Working towards building your leg muscles will speed up your body's metabolism to burn fat more easily."
105.Avoid Fad Diets:
"It may be tempting to resort to fad diets, but these diets are often unrealistic, not sustainable, sometimes dangerous or unhealthy and are often a quick fix. Consult reliable resources and educated professionals that use current, credible and evidence based information, such as a registered dietitians before attempting to change your diet."
106.Slow Down:
"There are many different ways you can go about lifting weights, but one version that seems to work well for many people is called super-slow weight training. By slowing everything down, you're actually turning it into a high intensity exercise. Flexibility will reduce risks of injury, reduce delayed onset muscle soreness and help maintain healthy circulation and blood flow."
107.Don't Make Excuses:
"Now think of a whiny voice while you read this…“it’s too hard! It burns too much! I don’t like this exercise!' Put a little more effort into your commitment and stop looking for reasons not to do it. Look for the reasons you need to do it instead. Analyze your own answers and realize that they’re all just excuses."
108.Eat Fermented Foods:
"Eat these foods everyday! Our ancestors did. These foods provide us with food-based,
living probiotics. A few examples are kombucha, sauerkraut, pickles, kimchi, miso, tempeh and the list goes on. These foods aid digestion of the other foods we eat. If you do eat these foods, make sure they are unpasteurized and list only water and salt."
109.You don't have to make a three-digit number your weight loss goal. Aim for a certain dress size or waist measurement.
110.Eat Nuts And Fish:
"Both are good sources of protein and heart healthy fats. Choose nuts as a snack or add them to yogurt, cereal or salads. Try to eat fish twice a week — choose small white fish like tilapia, sole, haddock, or choose fish such as salmon or trout for a good source of heart healthy omega-3 fat. Try to avoid large ocean fish such as king fish or swordfish, as they are often high in mercury."
111.Have Process Goals:
"Focus on process goals, not outcome goals. Most people get caught up in outcome goals such as 'I want to lose 30 pounds.' Instead focus on process goals, which allow you to accomplish your outcome goals. For example, 'I will exercise five times per week or I will decrease alcohol consumption to two glasses per week.'
112.Expect Bumps:
"Expect a few bumps on the track, and a few mini failures that may slow you down. Every time you miss a workout or a few workouts, go back to step one.''
113.Reward Yourself, Now:
"Why wait four weeks? Reward yourself every time you work out when you normally wouldn't or reward yourself every time you eat a healthy meal. For example, maybe you want to go on a tropical vacation but need to save up for it. Get rolls of loonies and a jar labelled 'vacation fund'. As a reward, put a dollar in the vacation fund, getting you closer to paying for that well-deserved holiday."
114.Pick up a 5- or 10-pound weight at the gym and visualize that weight coming off. Holding the weight in your hands helps bring home just how heavy even 5 pounds of extra fat can be
115.Be Consistent, You Can Do It!:
"Once your action turns to habit, and habit turns to consistency, you've got it made! There you have it, you're on your way!" Good luck readers!