Why wait until the New Year to start working on the new you?
If you have decided you are worth the trouble to change then there is no need to prolong the implementation of such a wonderous plan. So rather than embark on some intense fitness and nutrition challenge here is something that may be a little more sane:
Lets begin the road to Health, Fitness and Performance by achieving the first, easiest and most important attainable goal – DON’T GET WORSE
Thats right, from this moment on your primary objective is to not get any worse than you are right now – today – at this moment.
I know what your thinking: “how am I supposed to go from where I am now to walking 10,000 steps/day, getting my heart rate up for 150 minutes/week, completing 60-90 minutes of resistance training/week and getting at least 6-9 servings of vegetables each day all of a sudden????”
Well I will tell you – You’re not.
Those recommendations from the AHA, ADA, ACS, and NCI while accurate and impactful on the state of ones health are not the starting point. Let me repeat myself: those guidelines are not the starting point they are the goal. Thats right, that is the end point not the beginning.
It begins with not getting worse.
So then how does one stop getting worse?
That’s the easy part:
- Find out where you are at (know your numbers)
- Body weight
- Body Composition (Body fat %)
- BMI (body mass index)
- Cholesterol (LDL and HDL)
- Blood Pressure
- Waist Circumference
- Think SUMMER
The expectation is not to go from the couch to a 10k overnight BUT with consistent gradual changes you would be surprised at what your body will accomplish.
Our first set of goals is to:
- go to the doctor, get evaluated and learn your numbers
- rather than think about all the weight we want to lose, lets not gain any weight for the next 30 days
- instead of looking at 10,000 steps as a monster task – scoot up a flight of steps every day at work. No stairs – then take a 10 minute walk
- forget about trashing your current eating plan for something you know you aren’t going to stick to and just add a fruit and a vegetable to each meal
That’s how you don’t get worse.