The New Year always brings about a time for New Beginnings. This year make it your time to create a healthier and more prosperous YOU. You are the only one who has the power to do this; You are the only one that can really make a difference in Your Life.
This manual is prepared for you as a guide to assist you on your way. We are here to inspire, motivate, and promote healthier choices to keep you on your path to success.
You have the Power….So Run With It!
21 Resolutions to Kick Start your Health for 2009
(These will make a difference Today, Tomorrow, and for the rest of your Life!)
1. Exercise (move, be active, increase your heart rate) for 60 minutes every day – Here’s the fun part…This doesn’t need to be 60 consecutive minutes, you can break this up throughout the day as long as by the end of the day you have challenged yourself for 60 minutes.
2. The more muscle you have on your body, the more efficient your body is at burning calories and fat throughout the day.
3. Resistance training (with weights) will keep your body strong, your posture upright, and will give your bones the ability to do some amazing feats throughout your golden years.
4. Eat for the activity of your day. In other words, if you are going to kick back all day and read books, eat fewer calories than those days that you are working, running errands, and working out.
5. Enjoy your food for the quality of it. – You would never invest your money is something that would give you NO RETURN. Actually, most of you invest your money in something that gives you the “highest return possible”. DO THE SAME WITH YOUR FOOD! When it comes to food, your return is the nutritional value of that food, so go for the highest return possible. Choose those foods that are nutritionally packed and avoid those that are not.
6. Your body can give you some amazing insight as to your choices. “Listen to your body” – If you feel sluggish, gassy, or anything other than optimal, your body is allergic to something you ate. Figure it out and eliminate the culprit. Amazingly enough, food allergies can even cause you to gain weight and some of these allergies could come from some of your most nutritious choices or some of your “not-so-nutritious” choices, only you can figure that out.
7. Variety is the spice of life for your ultimate fitness program – The most important aspect of your program is BALANCE. Your muscles need to work as a team, if they do not you are left with muscular imbalances that will lead to misalignments and pain.
8. Posture is Key! – No matter what type of program you choose, your spinal alignment is ALWAYS important. Shoulders are back and down, Abdominals are held in tight, and your head is slightly back and down. This assures that the vertebrae’s of your spine are neatly stacked throughout their unique curvatures and that the integrity and strength of your spine remains STRONG.
9. Not to get too personal, but this one deserves to be here….Bowel Movements are Imperative! This is the body’s main mechanism of removing toxins and impurities. Your bowel should remove at least 12 inches of “poop” everyday, ideally, even more. It should look earthy and smell earthy and if it is anything but earthy, you need to do a few modifications. (we can schedule a poop talk for another day)
10. If you don’t make your own food, you really have no idea what is in it!!! – Even with the healthiest choice on a menu, you are still guaranteed more salt, sugar, and even a bit of MSG, to tantalize the taste buds, than you would if you cooked it yourself.
11. Food is commerce; companies make A LOT of money for their packaged and even fresh food items. You don’t need to go overboard but you should have a general understanding of the various categories that are now coming into play so that you can make the wisest choice for you and your family:
Organic – Typically the soils are more nutritionally dense and the produce or grains are NOT sprayed with pesticides (and definitely not genetically modified). This leads to a food item that is more nutritionally packed with little, if any, toxic residue. If price is an issue, choose conventional produce that has a thick outer layer that you peel off and organics with a thinner outer skin that you may eat. The soils may not be as good with conventional items but it is a better balance if you can’t go completely organic.
Locally Grown – This means that it is “local”, with very little transit time between the farm and the shelf, so the nutritional level is much higher. In other words, choose an orange from Florida as opposed to Australia.
GMO (genetically modified/engineered foods) – This is a long one, but in a nutshell, these are produce and grains that have been chemically altered to withstand high amounts of the pesticide “Round Up” so that the weeds die but the plant does not. Currently the popular ones are sugar beets (this is where most of the white table sugar comes from), wheat, soy, and corn. Food labels do not need to specify if they are GMO or not, so you have no idea unless each item is listed as “organic” on the food label or the product specifically says “No GMO Ingredients”.
Processed Foods – These are foods found in boxes or cans and have a combination of ingredients. Fruits and vegetables come with an array of enzymes that assist in the digestion process, when a food has been altered in any way these enzymes are close to non-existent. From a weight loss standpoint, most processed foods do not provide the nutritional benefits as their non-processed counterparts and many fall easily into the “simple” carbohydrate category. You will find processed items that have a high level of protein, such as a prepared meal or supplement bar, but the ingredients and caloric value may not provide the nutritional benefit that you need. When reading the list of ingredients choose only products that you can define every ingredient, if there is a word or two that you don’t know the meaning of or cannot pronounce, that food may not be worth the calories.
12. Many times we over eat because we are nutritionally deficient – Food is for nutrients and calories of energy. If you choose to eat 400 calories of pizza, you may not be satisfied in the end because of the lack of nutrition. On the other hand, if you take in 400 calories of grilled salmon and veggies, your body feels satisfied and content because it has received nutritionally filling foods.
13. If your goal is weight loss and you love to do cardio, are you completely hydrated? – Water is imperative for every function of the body. Start with a base of 8 glasses of water and add in two more for every beverage that is caffeinated or alcoholic. Also add in more water when you exercise a lot or are outside in the hot and humid weather. As for cardio, if you are dehydrated you will break down muscle tissue as opposed to fat, so drink up!
14. Meditate Everyday – This might sound weird and I’m sure you have visions of someone sitting like a pretzel and chanting some strange sounds out load, but…there is another way! Meditation is doing something that you enjoy so much that you focus completely on what you are doing and have no idea what is happening around you. For some it might be golf and for others it might be knitting, you choose your passion and stick with it for as little as 15 minute a day – your head will love you for it.
15. A good Multi Vitamin, some Probiotics, and Fish Oil are a great base to follow. I would love to tell you that you can get all of your nutrients from your foods, but in this day and age we would still be missing something. Your Multi Vitamins give you a foundation for good health, the Probiotic make sure that the gut is always clean and working well, and the fish oils help our mind, skin, and organs.
16. Glycemic Index – The Glycemic Index is a measure of how quickly a food will increase blood sugar. Simple sugars, such as high fructose corn syrup, quickly flood the blood with glucose (sugar). If your body intakes too much sugar too quickly and has no use for it (ie long run or extra hard workout), your body will store all of the excess as fat, even though the food label might say list it as low or no fat. On a side note: Corn Syrup and High Fructose Corn Syrup have been linked to high cholesterol levels, these forms of sugar are inexpensive to use and addictive…so read the labels and avoid these as much as possible.
17. Balance is Everything! – Each meal should have a good balance of Carbohydrates, Proteins, and Fat. This will help to distribute the calories slowly through a period of time, keeping you fuller longer.
18. Slow Down – Weight training is more effective, safer, and provides quicker results when performed SLOWLY. Think of muscle fibers like a pony tail of hair, if you work too fast you will only challenge a few strands and if you take your time you might even get them all!
19. The Darker the richer the Color the more nutrients your fruits and vegetable will give you. – So on that note eat with color, mix it up, keep it fresh, and get creative with your recipes, this will make all the difference in the world.
20. Chicken and Meat – Do you buy Hormone Free, Natural, or Organic or do you choose the best deal in the store?
FYI – if you choose to do neither, your meat or chicken is probably packed with growth hormone and/or antibiotics and they are fed grains that include fillers and genetically modified ingredients. In addition, conventionally raised chickens are also given large amounts of arsenic to increase their development even more.
Organic – this means that no drugs were used on the animals and that all the feed is clean of pesticides or genetically modified crops.
Natural – The animals were fed natural grains with no fillers or by products, but the grains are not organic and they are more than likely genetically modified. Also, unless otherwise specified, these could have been given hormones and/or antibiotics.
Hormone /Antibiotic Free – This simply means that they used no drugs to “plump” up the meat or produce extra milk. With chickens they used no drugs to “plump” up the chicken or to produce more eggs than natural.
21. Enjoy making yourself healthier and healthier. There is no need to feel unhealthy and sluggish on a day to day basis, exercise and eat right for YOU. If I gave you a Ferrari today, would you keep it shiny and tuned up? Would you use premium gas? Of course you would, a Ferrari is a finely tuned automobile, it is a machine and a beautiful one at that….And so are YOU!
Goal Setting 101
How challenging is it to go to a new location (i.e. a friend’s house, a business, etc) with only a general idea of where you’re going and no real “map” to get you there? I don’t know about you, but I need a map and a check list of land marks to make my travels as stress free as possible. Life is the same way; we need goals to take us in the direction that makes our lives as “stress free as possible”. Now granted, my main concern is your health and longevity, but the following would apply to anything that you want to make possible in your life.
How do you want to look and feel in 6 months, a year, 5 years? According to Gene Donohue, the founder of Top Achievement, the easiest way to set a goal is by following the S.M.A.R.T formula.
Specific – Setting a specific goal has a much greater emphasis than a general goal. Be as clear and concise as possible.
Measurable – Establish a firm action plan to measure the results. A fitness assessment can be a great tool to clearly show the areas that have been mastered and those that need improvements.
Attainable – When you identify a goal that you feel strongly about, you begin to live and breathe the goal. You can visualize the results and you look forward to the journey that will take you there. The goal becomes so real that you know you can reach it! If you want to be lean, visualize it and if you want to be an athlete visualize that too!
Realistic – When you narrow your goal to a very specific thing and you create the game plan to take you there, you then know that it is attainable and, therefore, realistic.
Timely – A goal needs a time line, with no deadline there becomes no sense of urgency and progress lingers. A well thought out plan will have a time line that is easily attainable and realistic. Your coaches are here to assist you; we want to be the ones that you can periodically check in to, to record your progress and to maintain accountability for your successes.
By following a formula such as the one above, you create a “road map” of sorts that will assist you and even motivate you further. How empowering is it to realize that YOU have the power to change your body.
The fitness industry has evolved so much in the past 5 years; we now know and understand the science of movement better than ever and we understand the body as a whole and the key techniques, which if followed, will lead you to your goal of choice.
One thing important to always remember is that the body was designed to move all the time, to sleep 8 hours a day, and to eat foods that nourish the body from the inside out.
And Always remember that I am here to help. CLICK HERE for my Exercise Videos and CLICK HERE for my Nutritional Coaching
In Peace, Love, and Health, Adita
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©Copyright 2016, Adita Lang Adita Lang works with individuals and groups to maximize their health through exercise and nutrition, both through Coaching and Public Speaking. Feel free to email me: Adita@NutritionalBrilliance.com