Happy New Year everyone! Ok its a little bit past New Years but we know how hectic things are at the start of the year. We at HEAL are super excited about 2016, and it’s the start of our 10th year in July! We’re here to help you achieve your health, fitness and nutrition goals this year! It can be really overwhelming to make changes in your routine, but small changes do go along way.
If you’ve been indulging in foods, and skipping workouts for the past month due to holiday commitments and festive gatherings then those actions may have already become habits. That means you may have to work a little harder, maybe be more strict with yourself for a couple weeks until your body and mind normalize again. Here are some tips to help get you back on track:
- Stop eating when you no longer feel hungry, versus when you feel full. This can easily save you a couple hundred calories. The key here is to eat slowly and not stuff the food down as fast as you can. It will give the body a change to recognize that its needs are being met.
- Ditch the alcohol. Alcohol is full of empty fat forming calories, so reduce or eliminate it from your diet. Every glass of wine, bottle of beer or shot of spirit has roughly 150 calories, so cutting alcohol out will save you a calories as well.
- Add vegetables! Vegetables are packed full of vitamins, minerals, fibre, antioxidants and bioflavanoids. They will help keep you full, energized and healthy. So even if you are having a store-bought meal, fast food or packaged food, make a point to have something fresh along side it to improve the nutrient quality. Make sure you switch it up from time to time and aim to eat one different vegetable each week. The variety will keep you interested and help strengthen your immune system!
- Hydrate! Make sure you are well hydrated throughout the day. This will help keep you energized, your mind focused and reduce your cravings. Aim to have about 2-3 litres of water per day, and make sure you have a couple cups of water before, during and after exercise so that you are properly hydrated for your workouts. This will make workouts more effective and reduce your risk of injury.
- Add some exercise! It’s ok to take breaks from our regular exercise regime, athletes call this the off-season. However our body needs regular exercise, just as it needs clean air, fresh food and water to survive. Planning is key. If you don’t schedule time for exercise you won’t make it. At the start of the week look at your schedule and plan out what you can do each day for at least 30 minutes to keep you moving. Remember it doesn’t have to all be high intensity exercise. Walking the dog, or walking to the store will still count, just try to put in a couple days a week to sweat. In a couple weeks you’ll be back in the grove and you’ll be feeling so much better!
Want more specific help with your goals this year! Email us to set up your custom package for nutrition, coaching or training today! We’re here to help!