The New Year has arrived and along with a new year comes new expectations. Not only are we bombarded with expectations from external sources but often at times something deep within us also reminds us we may not be living up to our own standards. Is your health, body, vitality and well-being where you would like it to be?
Of course this is a rhetorical question, and I have no doubt there is a gap in some area where improvements can be made. Often the realization that things are not where they should be occurs after a new year is upon us. If 2012 did not deliver what you wanted, then here is a ripe new opportunity for you to take charge and fix the things that went wrong last year.
Specifically I want to address your health and well-being to ensure the mistakes of the past can be avoided and you can set a new course for your new destination. If you’re always tired, feel the number on the scale is higher than it should be or if you just feel that your body isn’t the way it is supposed to be, listen up and I will try my best to point you in the right direction so 2013 can be the year to turn things around. There are three key areas you must focus on in order to achieve the result you are looking for. The first and foremost is setting realistic goals, the second is, you guessed it exercise and number three is improving your diet. Let me discuss each of these with you so we can ensure success in the New Year.
#1 Setting Realistic Goals
The most important thing when beginning a journey is knowing where you want to end up. The more specific you can be about where you want to be, the greater the clarity and the more likely you are to reach your goal. Remember, clarity is power. Not only is it important to set specific goals but it is also important to set realistic goals.
To clarify, here are examples of well-defined goals versus a wish list. A specific goal would be saying I want to exercise 3 days a week for 30 minutes on Monday, Wednesday and Fridays at 7 a.m. versus an unspecific goal would be to say I want to run next week. There is a significant difference between selecting hard dates and times you will be exercising versus just a loose idea or a wish list as I call it. Plan when, where and how things will happen and make it a reality.
While it is important to set goals, it is also just as important to set realistic goals for things such as weight loss, number of times you want to exercise per week and so forth. Far too many times I find individuals creating unrealistic goals and it is a recipe for disaster. Do not over commit or create unrealistic goals, it will only frustrate you as time progresses.
For example, a realistic goal for weight loss/fat loss is two pounds per week. If you are attempting to lose more than two pounds per week in most cases it will not be sustainable. The body takes time to adjust to new body weights and it does not happen overnight so do not be discouraged if the number on the scale is not moving as quickly as you would like it to. Also remember your overall body dimensions/proportions are much more important than your weight. When it comes to exercising the same rules apply to not over commit yourself. If you are new to exercise and you commit to exercising 7 days a week, this is probably not sustainable in the long run.
#2 Exercise in the New Year
When starting your new commitment to exercise begin with four days a week and re-evaluate at a later date whether it should be increased or decreased. A simple program I recommend to all beginners is four days a week consisting of two days of weights and two days of cardiovascular training. This is perhaps the simplest exercise program there is and is a great place to begin building your foundation. If you can commit to performing weight training two days per week and cardiovascular training (cardio) two days per week you have set yourself up for success in the long run I promise you.
#3 Nutrition in the New Year
If improving your health is on the top of the list for the New Year, then nutrition is something we must address. Nutrition is far more complicated than exercise since we are surrounded by food 24 hours a day and there are advertisers pushing their products on us relentlessly, such as pop tarts, cookies and of course burgers and fries. Perhaps the best strategy to kick off the New Year is not to focus on what to eat but what to stay away from.
There is a simple philosophy I ask all my clients to adopt, it is the following: “Do not eat anything that has not existed on this planet for more than 10,000 years.” At face value it seems extreme but once you adhere to this advice, you will find yourself only eating things in their natural form and things that are completely unprocessed. The foundation of any good diet begins with wholesome foods such as fruits and vegetables, in addition to lean meats and dairy.
Here are a few key recommendations surrounding your diet for 2013:
Eat 5 small meals a day; with 3 hours between meals
Ensure each and every meal is well balanced containing all the macronutrients: protein, carbohydrates (starchy and fibrous) as well as healthy fats
Choose the appropriate portion sizes for you (a good rule of thumb for protein, it should be the size of the palm of your hand; starchy carbohydrates and fibrous carbohydrates are the size of your fist; and fats being the size of your thumb)
Drink 500 ml (2 cups) of water with every meal to ensure you’re hydrated throughout the day
Never skip breakfast, you’re not doing yourself any favours by missing meals
To provide you with an example of a well-balanced breakfast, you can eat ¾ cup of egg whites (protein), 1 cup of cooked oatmeal (starchy carbohydrates), 1 cup of mushrooms (fibrous carbohydrates) and 10 almonds (fat). To follow the same format, for dinner, you can opt for 3 oz chicken breast, 1 cup of brown rice, 1 cup of broccoli and 1 tbsp of canola oil.
Furthermore, I want to provide some of the most popular food items in each macronutrient category for additional information. Protein would include chicken breast, egg whites, tuna, turkey breast and salmon. Oatmeal, chickpeas, sweet potato, brown rice and lentils are great examples of starchy carbohydrates, while fibrous carbohydrates include vegetables like asparagus, broccoli, carrots, green beans and mushrooms. Lastly, healthy fats come in these forms: olive, canola and safflower oils, walnuts and natural peanut butter. To put it simple: pick one from each category and you’ve created a well-balanced meal provided you follow your portion sizes!
Summary
2013 is a new year that presents fresh opportunities and the ability to make right what went wrong last year. If you are unhappy with your progress during 2012, remember it’s a new year with endless possibilities, opportunities, challenges and above all success. Set the game up to win and I’ll see you at the victory line. Remember the basis for success in 2013 will be to create a realistic set of health and wellness goals backed by a solid exercise and nutrition plan.
BY PAUL GILL