Training Tips

Tips For A Better Body

By Jabecca Banks, AFAA Certified Personal Trainer & Fitness Instructor; Owner, JB's Boot Camp & PT Studio

Turkey and Dressing, sweet potato pie, macaroni and cheese, Honey Baked ham, green bean casserole, rice and gravy, pecan pie, red velvet cake, and the list goes on and on.

During the holiday season I'm sure you've all had your share of some - if not all - of the above items. Between family dinners, holiday parties at work, cookie swaps, kids' holiday luncheons at school, etc., there's no wonder why most Americans gain anywhere from 10 to 15 pounds between Thanksgiving and the New Year. With 2010 out of here, we're all ready to make our New Year's resolutions. Did you know for the past five years at least, the second most popular resolution has been to get healthier and lose weight? How many years has this been one of your resolutions? This year, let's STOP the cycle

With the rising cost of health care - not to mention the recent political debate over health care and the uncertainty of what our health care will look like 10 years from now - we really can't afford to take our health for granted. We all have ONE body and it's up to us to be good stewards of this body. 

So often we think we have to totally change our eating habits and stay in the gym two hours a day, seven days a week. We don't have to make drastic changes in our diet and lifestyle, just agree to make small gradual changes. Here are a few tips to help you get started:

Don't drink your calories, eat them. Most calories in beverages are wasted. They do nothing to satisfy you or fill you up. Stick with water or other zero calorie drinks.

Don't starve yourself. If you try to eat just one meal a day (thinking you'll lose weight), you'll actually slow down your metabolism. Instead, make sure you eat a good breakfast and try to eat something every 2-3 hours. This keeps your metabolism fueled and reduces the desire for late night snacking.

EXERCISE! EXERCISE! EXERCISE! Find an activity or exercise program that you really enjoy, and commit to doing that at least five days a week 30 minutes a day. If you know you need others to help hold you accountable, find you a partner or a group exercise program and make exercise a priority!

Use a dessert plate for your meals instead of a huge dinner plate. We're all guilty of piling our plates full of food and then feeling like we have to clean our plates, so we don't waste food. Control your portions by using a smaller plate.

Also, when it comes to exercising, find a time that works best for you and a time that has the least interruptions - whether it's early in the morning before work, at lunch time, or in the evening, right after work. Find a time and stick to it! That way it becomes a part of your everyday routine.

None of the above tips are drastic or unrealistic changes and you'll be surprised at what an impact these small lifestyle changes will have on your health. One of my favorite sayings is, "It's All in the Mind!" Just make a choice to commit and do it! Then, in January of 2012, getting healthier will not be a New Year's resolution for you - because it will be your way of life!

Have a HEALTHY and PROSPEROUS New Year!