You blinked, and now the holidays are over leaving you in a “well, now what?” mindset. After all of the parties, sweets, alcohol and food you may be feeling worn out while your body is telling you it needs a much needed reset. The new year is undoubtedly the most popular time for people to want to start fresh, but where do you start? We are here to help navigate you into not only a healthier reset, but an overall healthier lifestyle. Getting started is always the hardest part, and it’s said that it takes 21 days to form a new habit. So this month we challenge you to try out these tips for 21 days. These tips will look different for everyone and will depend on what your goals are. 2022 is your year to become your best self yet!
- Eat More Veggies
Veggies are not the most popular side item for family gatherings during the holidays, so that’s why it’s first on the list. Get those vegetables back into your diet! They are filled with vitamins and minerals such as Vitamin A, Vitamin C, Potassium and dietary fiber that your body craves. These vitamins are great for weight loss, hair growth and healthier skin.
There are several ways you can add in more vegetables to your diet, such as adding a side salad, roasting vegetables to eat on throughout the week or starting your day with a smoothie instead of frying up bacon.
This month we challenge you to try to add a serving of fruits and/ or vegetables to every meal.
2. Drink More Water
Statistically 75% of Americans are chronically dehydrated. There are several side affects to being chronically dehydrated such as fatigue, bloating, weight gain, and dry skin. It is so important to keep your body hydrated throughout the day. It’s suggested that you drink half of your body weight.
Infusing water with lemons is a great way to switch up from drinking plain water, while also helping your gut health. You can also make a cup of tea! Consistently check in to make sure you are drinking enough during the day.
Challenge yourself to start paying attention to how much water your intaking, and increasing it!
3. Daily Exercise
Along with many Americans being chronically dehydrated, many Americans do not meet the recommended weekly workout regimen. It’s recommended to get between 2 1/2 hours to 5 hours of moderate-intensity or 1 hour and 15 minutes to 2 1/2 hours of vigorous-intensity physical activity a week. If you are new to the fitness world, it can be very overwhelming to know how to start. A great place to start is a 30 minute daily walk. Total Fitness Connection offers a variety of treadmills and stationary cardio equipment.
Group classes are another great way to get started in the gym. There are many different classes to choose from and help you to become comfortable with weights and more intense exercise.
Challenge yourself to get your body moving every day!
4. Embrace The Fat
You have more than likely been told how “bad” eating fat is. That fat makes you fat. Fat intake is actually very important for your diet, and actually is a key component for weight loss! There are several reasons to make sure you add fat into your daily diet:
Fat is satiating: this means it helps you to stay fuller for longer which cuts out excessive snacking.
Fat is energizing: it helps to produce more long-term energy, which can help cut out the need for energy drinks.
Fat is protecting: It acts as insulation for our bodies, keeping in heat and protecting us from trauma.
Try adding a healthy fat at every meal. Some examples of healthy fats include: avocados, olive oil, nuts, and fish.
5. Limit Your Sweets
After a long day at work, nothing can sound more pleasing than a sweet treat to reward yourself for conquering the day. Rewarding yourself every once in a while is perfectly healthy and a good balance when you are consistently working out and eating right. Sweets however, are very addicting. When I say sweets I don’t only mean the chocolate in your desk drawer but there are addicting sugars in soda, and fast food as well. Addicting meaning when you start to indulge in those cravings on a consistent basis it can be hard to break the habit.
A great way to help that sweet tooth is by replacing unhealthy treats with fruit, yogurt, or grabbing a piece of gum.
Challenge yourself this month by only eating one sweet treat a week, and replacing fast food lines with healthy home cooked meals. Meal prepping is a great and very cost effective way to help the urge to grab something on the go during your lunch break.
Our gym is equipped with personal trainers and in-house Physical Therapists who are always willing to help you with questions or advice about your health and wellness. If you ever have any questions feel free to schedule a free screening below!