Winter’s over, here are a few pointers to get your body in shape for Spring
By Elena Rassolova
Every winter it happens. Somehow, without even knowing it, you’ve put on weight. Now that spring is here and it’s time to get into more revealing clothes… boy you can sure see the extra pounds! For some, getting our butts in gear is about our “skinny clothes,” for others it’s a “second resolution of the year,” one where we once again commit to working out and eating right. If this rings a bell, don’t panic: just get moving! The good news is whatever your goal is; it’s all within your power. Here are some tips to help you get your butt in gear for spring.
Commit to a Healthy Lifestyle by Setting Goals
How we feel physically plays an important role in all aspects of our lives. It affects our moods, energy levels and, most importantly, our health. So, set your mind to become healthy, strong and vibrant. Commit to a healthy lifestyle and take the time to engage in meaningful goal setting for both fitness and nutrition. Write a goal for each area of life that contributes to a “Healthy Lifestyle” — nutrition, fitness, and removing unhealthy habits. Set goals that are achieved quickly and also ones that will take time to attain.
Start Slowly
When it comes to fitness, most people try to make huge changes all at once. We try to radically alter our diets, our workout programs and even try to cut out a bunch of vices all at the same time. It never works. It will only lead to discouragement and even injury. Progression should be gradual. The small victories will make each successive change that much easier.
Choices
We make choices all day long, we made one this morning when we got out of bed. We made another one when we got dressed and left for work. Then some of us made another one during lunch when we ordered a double cheese burger with a huge Pepsi. This choice would be better if we chose the grilled chicken sandwich, substitute fries for a salad and drank water instead. Choices we make add up whether they are food choices or decisions to be active or not. Some choices seem easy, some are hard, but the bottom line is we must take control. We must recognize that no one except us is responsible for the person we are and the choices we make. Once we accept that, we are truly able to see change.
The Diet
We cannot get fit and lose weight for spring through exercise alone. Some say that 75 percent of getting in shape and being fit is what you put in our mouth. There is no doubt about it; diet plays an important role in a person’s health, appearance, energy, performance, and overall well-being. Here are a few suggestions for changing your diet:
- Distribute protein, carbohydrate and healthy fat each day and at each meal.
- Choose whole grains and fresh vegetables over refined grains and simple sugars. These take longer for your body to digest and will keep you satisfied longer.
- Eat between four to six small meals a day, every two to three hours. This will help to control hunger, increase metabolism, and minimizes blood-sugar fluctuations.
- Avoid empty calories (e.g., soda, fruit juices, etc.)
- Stay away from the sweets and highly processed foods.
- Drink half of your bodies weight in ounces per day of water, e.g., if you weigh 150 pounds, you need to drink at least 75 ounces of water a day. This will improve body temperature regulation, metabolic function, endocrine and liver function.
The Workout
When many of us think about working out we think about hard, sweaty, boring workouts that leave us feeling exhausted. We don’t need to kill ourselves at the gym in order to get in shape. Spring is well under way and it is time to enjoy a wide variety of outdoor activities. Hiking, running, walking the dog, playing with kids in a park, tennis, golfing, and swimming — the possibilities are truly endless. Not only can any of these activities help us improve our physical condition, but they also allow us to enjoy our natural surroundings while we decompress and escape from the pressures of everyday life and connect with ourselves.
Keep in mind that working out with consistency is vital for achieving fitness results. Running for five miles on one day only to avoid exercising for the next week will only leave us feeling sore. Create a realistic workout plan that focuses on achieving greater consistency. In order to increase levels of cardiovascular endurance, flexibility and strength we need to consistently train while progressively increasing the amount of work we do. If you are still struggling with your commitment to working out, consider hiring a fitness professional. A good personal trainer will customize the fitness programs for you, motivate you and keep you on track.
The options are endless. The choices are yours. You have the control. Become the person you always wanted to be and get your butt in gear!