Well Here It Is! New Year’s Resolution Action Plan BrOkEn DoWn FoR yOu

Drum Roll Please!……Nah, only joking…lol….This is the third and final part of my New Year Resolution Action Plan and how to create and try and stick to it, especially when it comes for fitness and eating better….

To recap the second section, I described how you needed a positive support system. You need people around you who will support you. You need to surround yourself with like minded individuals…Not people who are not on the same page as you and do not want to commit to a resolution, with as much passion as yours…

The biggest obstacle people face is just getting started!
If you continue to say “I’ll get to it tomorrow”, you may find tomorrow never comes…so you need to Just Do IT!

Start a new exercise plan and stick to it. Start it slow but remain consistent and then build on that! I will provide an example to follow, but please feel free to change it to your own fitness level and ability….So here it goes!!

Week 1 – Walk….Yep, just walk…20-30 minutes just 2 times a week. Keep track of how far and how many calories burned and how many steps taken.

Week 2 – Increase your frequency to 3 times per week. Add a day of strength training….But only 5-10 exercises to target the entire body.

Week 3 &4 – Keep the three days of walking, adding more distance and increase the strength training to two times per week.

Week 5-6 – Increase the intensity of your walk sessions by increasing speed and/or inclines. If possible, walk four times per week and strength train 3 times per week.

Ok, by now you should be feeling better and motivated…so keep it up!!

Week 7-8 – Time to change things up to keep your body challenged and avoid plateaus and burnout…Try adding a cardio option at least one to two times per week (swimming, jogging, playing a sport, etc…) For the strength training, try new techniques like pyramids or supersets. You may need to research or enlist the help of a trainer or someone with a bit more fitness knowledge…at this point because, face it, you are doing awesome at this point…

For your diet, start slow but again, consistent….there are many out there and I know of so many out there, but being partial to the 21 Day Fix, make sure you eat 5-6 times a day and I will be posting food lists for those who would like an idea of the foods listed for this plan and what I use for my clean eating groups that I hole monthly…free of charge!

Do not label any food as bad, but you know what you should stay away from so only indulge occasionally….I would never say give it up, because that will only cause resentment, and you should be able to indulge…once in a while…

Week 1 – Hydration is key for this week….Drink a lot and I mean, a lot of water to detox and cleanse you. I would recommend at least 64 ounces a day…

Week 2 – Add in one extra vegetable a day until you are eating 5 servings of vegetables every day

Week 3 – Include on serving of lean protein at every meal

Week 4 – Limit starches and sweets

The above give you a substantial game plan for your first two months….All you have to do is implement it. Post this plan on your refrigerator or somewhere you will see it all the time.

Take measurements and weigh ins…But DO NOT focus on the scale…Use your clothes and other things as indicators such as pants feeling bigger, shirts hanging more loosly. Bra sizes going down, rings feeling bigger on your fingers, etc…

Setbacks are normal but should only be a setback…Don’t give everything up because you indulged one time or one day…Just shrug it off and start again….

For more information on specific food guides and lists, please feel free to contact me! I would love to have you in one of my clean eating groups where I introduce you to the principles of clean eating and provide tips and recipes…

Happy Resolutions! Please feel free to comment, leave me a message and follow this blog as I will be posting more on fitness, eating healthy and action plans for different occasions……



Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s