Best of Fitness Tips for the New Year

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January 13, 2010 by Nicole S. | Comments (1)

The New Year has just begun which means it is time to start following through on all those New Year’s resolutions you have been setting for yourself! For many of us that inevitably comes down to the same thing each January- a renewed commitment to a healthier, more fit lifestyle! We asked a few of our favorite local fitness experts for their tips on how to start the year of right.

Christine Kwok of Balanced Strength

• Make a date with yourself. Pick days & times for when you will do something physically active. Block it off in your calendar–in ink–so that you can’t break your date.
• Ease into a workout schedule. If you were previously sedentary, start with two 30 minute sessions on your calendar per week (you can add more time if your schedule allows). Progress monthly by adding more days until you are working out for the recommended minimum of 30 minutes per day, 5 times per week. Slow progression ensures success, as it doesn’t become a time burden on your already busy schedule.
• If you can, take the more active option. Examples: stairs instead of the elevator, restroom on another floor, dance while you cook, shoulder blade squeezes while washing your hair, balance on one leg while brushing your teeth, stand while on phone calls, etc.
• Drink lots of water. A well hydrated body equates to healthier metabolism, joint function, and mental acuity. It also helps to prevent cramping while working out and promotes faster workout recovery.

Jenna Phillips of Mission Possible

• Don’t set the bar too high- make realistic goals for yourself and do not expect instant results.
• Write resolutions/goals down on a piece of paper that you will see EVERYDAY
• Crash diets will fail, focus on the food you eat day by day
• Add more fiber and go easy on calorie-packed sauces
• Don’t let it get boring, keep your diet varied with different types of cuisine

Jennifer Williams  of Pop Physique

• In the New Year: you may be coming back to fitness after a holiday break or trying to start a new program. Don’t push too hard at first. You will be able to build strength quickly again with muscle memory.
• Breathe-the diaphragm is connected to your lowest deepest abdominal muscle (the transverse abdominus) and using sharp exhales allows you to connect the breath to an inward movement of your abdominal muscles.
• Eat Breakfast and snack! A small breakfast that includes fiber, protein, and carbohydrate to get your body moving and provide energy for your workout. Well placed snacks throughout the day that combine carbohydrate and protein (a skim milk string cheese and a small organic apple)
• Stay deep in the muscle with small controlled moves. We use isometrics and simply put that is holding the muscle contraction and moving with that hold. It is a very effective and efficient way of sculpting the entire body.

Stephanie Kagel of Stephanie’s Training

• Holidays are over and many sugar temptations are gone.  This is a great time to get back on track with reducing refined sugar in your diet.  Some sources of refined sugar are candy, breakfast cereal and prepackaged food.
• Starting to exercise is great.  Remember to do both cardiovascular and muscle toning exercises.  Muscle is half the size of fat, so the more muscle you have, the smaller your body.
• Flexibility is also very important.  With the New Year brings new stresses, increasing muscle tension and chance of injury. Help relieve the muscle tension through slow and controlled stretches and avoid any ballistic motion.  The increased flexibility will not only reduce your stress, it will also help you perform your muscle exercise more safely.

One Response to “Best of Fitness Tips for the New Year”

• Balanced Strength’s New Year’s Fitness Tips Featured in Crave-Los Angeles « Adventures in Wellness Says:
  
  January 15th, 2010 at 7:36 pm

  [...] http://thecravecompany.com/la/2010/01/13/best-of-fitness-tips-for-the-new-year/ [...]

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