It’s that time of year again! There is always an explosion in gym memberships after the start of the year! The parking lot is packed, the machines are busy, and the courts are FULL! People trying to lose in a few months what took them the whole year to put on, or even longer. Who knows what the motivation is—too busy, too lazy, summer around the corner? Whatever it is people have to realize one thing—the majority of people who hit the gym, pool, or bike have one thing in common after the month of January- they quit! As sad as it is to say, it is true. I know they want to be there working out but why isn’t the motivation there all year long?
When you look at a PRO athlete or someone who trains seriously, do you think they just do it at the beginning of the year or when they feel like it? It is about mindset, nutrition, motivation and physical activity. These are not things you do once in a while, this is a process and a change — a LIFESTYLE change.
1. Decide to change! By deciding to make a change you have already taken the first step. Next are some simple but important steps to help you through the hardest part—Getting Started! And always consult a doctor before starting any routine or a Nutritionist for menu planning.
2. Start with a goal. Make sure the goal is realistic and achievable. You can’t
immediately take off those 30 pounds you took all year to put on all year. You
can expect to lose about 1-2 pounds a week with a healthy meal plan and
exercise routine. It doesn’t sound like a lot but you don’t want to lose it too fast.
Remember you didn’t gain the pounds within a week, or even a month.
3. Start slow. Don’t expect to bench press more than you can lift. Don’t expect to run a 5 minute mile, and don’t think working out for three hours will get you anywhere either. SO many people start off too strong and then they aren’t seen again because they either hurt themselves or they’re too sore to keep working out.
4. No scaling. I always tell people DO NOT go by the scale as far as weight loss. You may be gaining muscle mass or retaining water especially in the beginning and you may get frustrated and quit. Go by how your clothes are feeling and how you are too. Give it awhile before you step back on the scale.
5. Workout with a friend. Some people do better with other people—to help motivate and support.
6. Record your performance. I think it is valuable to keep track of your progress. Many people do better with visuals. Take a notepad with you.|
7. Cardio. Keep moving for longer periods of time with help lose the extra pounds. It allows you to get your heart rate up for a certain amount of time to burn calories.
8. Detox. This is a good, safe way to jumpstart your lifestyle change. It helps cleanse your body of a buildup of toxins. There are many out there from powders, to teas, to drinks. Message me for more info.
9. Meal Plan. I personally don’t like the word diet. To me it is a meal plan. If you don’t have a personalized plan, eat sensibly. More fruits and veggies, lean meats, water, no deep fried foods. However do allow yourself one cheat day so you don’t go crazy and throw in the towel. Have that burger and beer—it’s ok!
10. Just DO IT and DON’T QUIT! It isn’t an OPTION.
National Doubles in AZ are 4 weeks away. You still have time to get in the game. Remember, set a goal, a realistic one and stick to it! You are in control. It’s up to YOU!
Tanya Nofs
L’Anse Creuse Public Schools
Food & Nutrition Services
Legislative Chair
School Nutrition Association of MI