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How To Make 2007 Your Year To Get Into Shape
Here we are, already two weeks into the New Year. You know I have to ask...how is that fitness resolution coming along?
If the pounds haven't budged yet, don't panic. I have some words of wisdom for you to live by this year - words that will aide in getting you to your fitness goal. Shoot for dropping a pound a week.
Now, this may not seem like that much, but if you did this consistently for the rest of the year it would result in 50 lbs lost. This may be extreme for you, but the good news is that once you achieve your idea body maintenance is a breeze. How great would it be to begin 2008 with a brand new body?
This all sound well and good, but how do you go about the business of shedding that pound each week? I am here to tell you that it doesn't have to be allusive, mysterious or frustrating. In fact, with a little calculation, you can consistently drop one pound a week until you reach your goal.
All it takes are small changes in your daily lifestyle. Let's break the process down...
How to shed a pound a week: Burn 3500 calories more than normal.
It's that simple! No fancy pills or powders necessary, just a progression of calories exerted without an increase in calories consumed. Try the following three steps:
1. Record your normal weekly exercise - look at everything from walking to participating in sports to exercising in the gym. This is your starting point. You need to burn an additional 3500 calories on top of your normal weekly exercise.
If you don't currently exercise, then this step is really easy for you, a simple blank page will do.
2. Record your normal weekly food intake - this may be hard to do honestly, but remember that you are only cheating yourself by not recording everything. Calculate the total number of calories that you eat in an average day.
In your quest for dropping inches you shouldn't exceed your normal daily caloric intake - you should, rather, work at slowly decreasing that number.
Remember, we are going for a 3500 calorie deficit each week - this can be done by a combination of increased calorie exertion (exercise) as well as a decrease in calories consumed (eating less).
3. Chart the difference - now that you know your starting point for both calorie exertion and calorie intake it is time to turn the tables in your favor. Take every opportunity to exert more calories by increasing your physical activity, and to decrease your calorie consumption by eating fewer calories and by making healthier selections.
Record your progress in a notebook and refer back to it often. You will be surprised how encouraging it is to see the positive changes that you are taking in your life written down on paper.
If you burn up 500 calories a day you will drop a pound in a week.
Here are some practical ways to lose calories:
If you normally... |
Do this instead... |
Drink a morning Mocha |
Drink green tea or black coffee (200 calories lost) |
Enjoy a candy bar between meals |
Enjoy a granola bar (180 calories lost) |
Sit during your entire lunch break |
Walk briskly for 30 minutes (150 calories lost) |
Watch T.V. for two hours |
Do jumping jacks during commercials (120 calories lost) |
Remember that I am available to help you reach your fitness goals for 2007. If you are looking for new and exciting ways to tone, firm and tighten your physique then don't hesitate to come see me today. I look forward to helping you make 2007 your fittest year ever!
Don't be discouraged by friends or family who do not support you in your journey towards a healthier, slimmer lifestyle. Quite often people find it intimidating and even frightening when someone important in their life begins to make life altering changes. Keep your chin up and keep smiling! Who knows, you may be able to improve their life and convert them to a healthier lifestyle!
This coleslaw is both tangy and sweet for a tasty side dish. Best of all it contains none of the fat that regular coleslaw is loaded with. Enjoy this fruity dish as a side to any meal and as a delicious way to fill up on both fruits and veggies.
Yield: 12 servings
Ingredients
- 1 cup (8 ounces) fat-free plain yogurt
- 1/2 cup honey
- 1/4 cup white vinegar
- 3 tablespoons lemon juices
- 1/2 teaspoon salt
- 1/8 teaspoon pepper
- 1 can (16 ounces) reduced-sugar fruit cocktail
- 2 cups blueberries
- 1 cup sliced fresh strawberries
- 1 medium ripe banana, sliced
- 1 package (16 ounces) coleslaw mix
Instructions
- In a large bowl, combine the yogurt, honey, lemon juice, vinegar, salt and pepper.
- Add the fruit cocktail, blueberries, strawberries and banana.
- Stir in coleslaw mix. Enjoy.
Nutritional Analysis: One serving (3/4 cup) equals 109 calories, trace fat (trace saturated fat), 28g carbohydrate, 2g protein.
Serving the following areas: Cohasset, Scituate, Hingham, Hull, Norwell, Duxbury, Marshfield, Kingston, Plymouth, Pembroke, Massachusetts and Surrounding Areas
Michelle Cox
Fitness Together
790 C.J. Cushing Hwy. (3A)
Cohasset, MA 02025
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