This is the time of the year that people resolve to get healthier and get in better shape. The challenge is how do you get started. The first and most important thing you can do is just take the first step.
I am a big believer in the crawl, walk, run principle. You start with easy and continue until you are doing hard things. I have seen people try to jump into the intermediate or hard level and fail because they had not built the habits, routines, or skills to be at that level.
Exercise is not the only key to getting healthier and in better shape. Eating right and getting the amount of sleep you need is just as important, if not more important.
Eating
What You Don’t Eat is More Important Than What You Eat
Most people focus on changing their eating habits by changing what they eat. I would recommend that you start by removing things from what you eat first and then start adding different foods to your diet.
What to Eat and What Not to Eat
Shift your eating to be more plant-based. You can get a great list of what to eat and what not to eat here from the book The Plant Paradox by Dr. Steven Gundry.
Portion Control is Key
You should keep your portions to the size of your fist. This is a rule of thumb to help you from overeating.
Drink Lots of Water
The Institute of Medicine (IOM) recommends that women should drink at least 72 ounces of water per day, which is 9 glasses at 8 ounces each. Men should drink 104 ounces or 13 glasses at 8 ounces each. If you live in higher elevations, exercise often, are pregnant or breastfeeding you could require more.
I like to add fresh lemon or lime juice to my water. I have found it enables me to drink more. I have also used infused water to make my “Jeff’s special” water.
Best Kitchen Tool
One of the tools every kitchen needs is a blender. The blender is used for blending your favorite smoothie, green drink, protein drink, soups and many other things.
Jacqueline Ma and her team at Reviews.com have put together an awesome review on blenders. You can find it here. It will help you find a great blender for your needs.
Sleeping
Get 7-8 hours of sleep per night
Research by K Anders Ericcson in his human performance study shows the average American gets 6 hours 51 minutes of sleep while top performers get 8 hours 36 minutes. There are the exceptions, but researchers have found that 95% of us need 7-9 hours of sleep per night.
Take a Power Nap
If you can work in 10 -15 minutes in a day take a power nap. Set your alarm on your phone so you don’t oversleep. You will wake up feeling refreshed and energized. The National Sleep Foundation states naps do not necessarily make up for inadequate or poor quality nighttime sleep, a short nap can help to improve mood, alertness, and performance. Nappers are in good company: Winston Churchill, John F. Kennedy, Ronald Reagan, Napoleon, Albert Einstein, Thomas Edison, and George W. Bush are known to have valued an afternoon nap.
Invest in a Good Bed
One of the best investments you can make is in a good bed. You spend roughly one-third of your life in your bed, so buy the best bed you can afford. Your back will love you for it.
Night Time Routine
Develop a routine every night before you go to bed. I have found that I get tired and get to sleep much faster when I use my night time routine.
Exercising
Get a physical
Before you get started on an exercise program, consult with your primary care doctor and get a physical.
Start Slow and Easy
One of the biggest mistakes people make is starting out with an exercise program that gets them so sore that they quit before they get in shape. Start with a program that is relatively easy and gradually work into a more difficult routine. Even just starting a walking program and increasing your distances is a great way to start.
Hire a Coach/Trainer
It is extremely important to learn to do the exercises properly. Most health clubs have people that will either teach you as part of your membership or you can hire one of the instructors to help you learn a how to properly use the weights and machines.
Schedule it
Make exercise a priority. Put the time you are going to exercise on your calendar as an appointment. Many people find that getting their workout completed the first thing of the day is the best time for them. You are sure to get your workout in if you do it first.
Another thing that works well for showing up is to have a workout partner, personal trainer or class that you attend to keep you accountable.
Be Great!
