Oh hello, last Wednesday of the year – didn’t see you coming so fast. Next week will be January 2017 (thank GOD), and with that date comes the inevitable deluge of brand-new gym goers, resolution-makers, and diet-followers determined to “get fit” in the new year.
As a trainer, nutritionist, and wellness coach, nothing makes me happier than people realizing it’s time to make a health-related change – and for many people, a new year actually is an effective time to do so. Unlike lots of us in the fitness industry, I actually don’t dread or lament the wave of newcomers banging down our doors in January; in fact, I get more eager than ever to help convert that brand-new-year excitement into lasting and meaningful lifestyle changes.
But THAT, my friends, is easier said than done.
lecturing chatting with my dad the other day about his own fitness goal for the first half of the new year – to lose 20 pounds and regain some muscle tone with weight training**. I asked him why he wanted to do it, and he said, “so I’m not such a slob.” Of course, we had a laugh, but honestly, I challenged him to unpack that goal a bit further.
- What is “being a slob” to you? (feeling heavy and sluggish; not fitting into certain clothes)
- Why does “being a slob” bother you? (makes him feel older, slower and out of shape)
- What would “not being a slob” look like? (getting to his gym-machine circuit at least twice a week, stopping nighttime snacking, and watching portion sizes at meals)
And from that probing, we were able to put together some guidelines on what he’d need to do to reach his goal by May 2017. I encourage all my clients to do some thinking along these lines, whether you consider them “resolutions” or not, around the new year. All of us (yes, even us trainers!) benefit from revisiting our short and long-term goals regularly, and doing a reevaluation of where we are versus where we want to be.
All that said, what if you have a massive and complicated fitness goal (such as lose 50 pounds, reduce body fat by 15%, eat healthier, develop enough running fitness to run a 5K, and get off blood pressure medication) – where do you even consider starting?
In my honest opinion, the single most important thing you can do for your overall health (after quitting smoking, if that’s also on your plate) is get your damn diet in order. This will result in the most rapid weight loss, address your most urgent health concerns (one of my favorite quotes from Hippocrates applies here – “let food be thy medicine, and medicine thy food”), and improve your sleep, energy levels, and mood more than any other single thing (and yep, that includes exercise – sorry, pizza-binging gym rats).
I am always reminding my clients about the 80/10/10 rule (full blog post here), which in shorthand simply means that 80% of your body composition is a result of your diet, 10% a result of your workout program, and 10% a result of your genetics. The single biggest thing you can do to get a six pack, lean out your upper arms, thin out your waistline, or shrink your hips is clean up your diet – and I promise, I’ll dedicate a whole separate post on my ideas on how you can do that another time, but here’s a great place to start.
Once you’ve committed to cleaning up your eating, getting a consistent and effective workout routine is your next order of business. Consistent means 3-5 times per week (and yes, I mean every week, even the week with your birthday in it; the week you’re on vacation; the week between Christmas and New Year’s – all the weeks); effective means not wasting your time with 55 minutes on the elliptical machine.
Are you a group exercise devotee? Need a personal trainer to keep you accountable? Love to get out on the open road for a long, peaceful run? Figure out what you’ll actually do, and do it – there’s no single right or wrong path, as long you a) incorporate some cardio and some weight training into your weeks, b) remember to mix up your workouts for functional fitness, and c) maintain “backup plans” for when your workout of choice isn’t available. As I love to remind my clients, excuses are for those who need them – and if you’re serious, you won’t.
My third and final piece of advice for starting an overall wellness renovation in your own life is to consider exactly that – the overall, big picture of what wellness looks like for you. Diet and exercise are great, and of course important, but don’t undermine the importance of things like proper sleep, stress management, stretching and massage, meditation, positive thinking, and supportive relationships. You will never be your best self if you’re constantly berating yourself, belittling your progress, feeling exhausted, feeling alone, and dragging through your day with negative self-talk. When you’re thinking through your goals for 2017, make sure to pencil in some self-love – the most successful of my clients always do.
How do you get motivated to kick off your goals in the new year? What are yours for 2017?
**my dad runs a 5K course every other day, religiously, and is FAR from a slob, btw.