5 Resolutions You Can Keep
Are you reluctant to create New Year’s Resolutions? After witnessing years of failed resolutions past, I don’t blame you. However, if you had picked the right resolutions, you could have faced the New Year head on, ready to make good on your big plans from January 1 all the way to December 31.
What kind of resolutions could you actually keep? Good question. Here are five resolutions that you can ABSOLUTELY keep and will help you achieve big strides towards your fitness goals in 2019:
Resolution #1: Get Fishy
Giving your health a boost doesn’t have to take an incredible amount of time. With this resolution, it doesn’t even take will power. All it takes is modifying your grocery list by buying fish on occasion. Enjoy fish for dinner once a week, and you’ll protect your heart from disease and increase your chances for a longer life. Go with salmon, trout, flounder, or tuna.
Resolution #2: Sweat in the AM
In today’s world, it can be difficult to find the time to exercise. One way to increase your odds for exercising each day is to knock it out first thing in the morning. This year, resolve to exercise right after waking up. Adjust your wake up time to accommodate your morning sweat session.
Resolution 3: Swap One Meal
By swapping out one of your daily meals for a 1 or 2 scoop protein shake you’ll save yourself a few hundred calories each day while providing your muscles with much needed protein. Most of my clients choose to make this swap for breakfast, since it’s so convenient to shake up some protein powder and water to drink on-the-go as you race out the door to start your day. If you only choose to make one resolution this year make it this one – you’ll be astounded at the quick results this simple daily swap will deliver.
Resolution 4: Down More H2O
Your body is primarily made up of water. Keep it that way by skipping soda and sipping on water all day long. A great way to make strides toward your watery goal is to fill up the biggest water bottle you can find and go at it. Preferably, you can drink from something that holds 2.2 liters (9 cups), as all you’ll need is a single fill up in the morning to stay hydrated all day long.
Resolution 5: Stretch Every Day
One of the best ways to avoid injury, as we age, is to take a few minutes to stretch daily. This is most effectively done after you have warmed up and before you begin the intense portion of your routine. By taking the best care of your muscles, with stretching, you’ll avoid taking time off for injury recovery and will be able to accomplish your goals quicker.
There you have it, 5 realistic New Year’s Resolutions to help make 2019 your best year yet. It's not too late to make some changes. It's never too late to work on bettering yourself.
4 Worst Breakfast Items
Don’t get caught eating one of these 4 things for breakfast:
1) Breakfast pastry: This is an obvious mention. I know muffins, doughnuts, bear claws and croissants taste good with coffee, but all those refined carbs are going to cause unwanted weight gain.
2) Granola Bars: Here's a not so obvious mention. You MUST watch out for the breakfast bars that claim to give you fiber, vitamins and minerals. Check the number of carbs and sugars on the back of the label – most contain the same sugar as a pastry.
3) Cereal: Here’s another popular breakfast item that many of you may feel you are okay if you make the "healthy" choice. Check those labels on the back. Most cereals have tons of sugar lurking beneath its surface. If you are going to eat cold cereal, reach for those that have no added sugar and contains some protein and healthy fat.
4) Drive Thru Breakfast Sandwich: I shouldn't even have to mention this. But I know there are some of you out there that will justify this in some way shape or form. Don’t even think about heading to the drive thru for a quick breakfast sandwich. Instead grab a hard boiled egg from home to enjoy on your commute. Or better yet, go with Resolution #3 above and make yourself a protein shake.
Breakfast Protein Parfait
Speaking of morning meals, here's a great recipe to make the night before for an easy grab-n-go breakfast straight out of the fridge. It’s packed with protein, vitamins and minerals for sustained energy all morning long. And it tastes great too.
What you need
¼ cup Greek Yogurt, plain, fat free
¼ cup low fat cottage cheese
1 scoop high quality strawberry or vanilla protein powder
¼ cup fresh berries
1 Tablespoon pecan pieces, toasted
1. In a small bowl use a whisk to combine the yogurt, cottage cheese and protein powder. Mix until well incorporated.
2. Place half of the yogurt mixture into a clear cup, top with the berries and then the remaining yogurt mixture. Top with pecans.
One serving equals 260 calories, 6g fat, 307mg sodium, 11g carbohydrate, 4g fiber, and 38g protein.
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James Cipriani - CPT
- Master Level Personal Trainer
- Leader in the Fitness Industry for over 20 Years
- Over 30,000 Personal Training Sessions Completed
- Countless Success Stories, and
- YOUR Fitness and Nutrition Coach in Nashville, TN!
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Come to our facility located in the Midtown/West End Section of Nashville (just minutes from Downtown and Music Row).
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Jim's Cutting Edge Exercise Success Guidelines...Are YOU Meeting Them?
If you're not meeting your weight loss goals, of course how you eat is one of the first fixes you should be looking at. BUT...one of the EASIEST things to change is your exercise variable.
Specifically...Frequency AND Consistency.
In a week, at a MINIMUM, EVERYONE should be getting in 4 Days combined of Resistance Training and/or Interval Cardio Work.
That means, if you work with me...
1 x Week, you should be adding:
- 1 more Resistance Training day on your own plus 2 Interval Cardio Sessions. OR...
- 2 more Resistance Days on your own plus 1 Interval Cardio Sessions.
2 x Week, you should be adding:
- 2 Interval Cardio Sessions. OR...
- 1 More Resistance Training Day done on your own PLUS 1 Interval Cardio Day.
3 x Week, you should be adding:
- 1 Interval Cardio Day.
On top of this, as an added BONUS, EVERYONE would benefit from adding 1-2 Steady-State Cardio Sessions in a week. Go for a walk. A jog. Hop on a bike. Whatever you choose, just get moving at a steady pace and do it for 40-60 minutes. Of course, this will be depending on the time availability in your personal schedule AND your desire to get results.
Are you meeting the Cutting Edge Exercise Guidelines?