6 Tips To Help You Get Prepared For a Healthier You In 2019 | Get A Fresh Start 12 Week Health Program
As the end of 2018 is fast approaching now is a good time to start thinking about how you want to look and feel going into 2019.
Below are 6 Tips by Accredited Exercise Physiologist Elle de Wet and Accredited Sports Dietitian Tara Davenport to help you start to think and get prepared for a healthier, brighter 2019. These tips are at the core of the Get A Fresh Start 12 Week Program and will give you a greater insight into what to expect from this program.
Make Exercise Part of your Daily Plan
There is 1440 minutes in each day . Spend 30 of them exercising.
Exercising is pretty much always good for your body, no matter how you do it. But a new study found that working out in groups way better for your physical, emotional, and mental health than doing it alone.
After months of tracking their quality of life, the participants who worked out in groups said their mental health was 13 percent better than it was before, and their physical and emotional health improved by about 25 percent. Even better, their stress decreased by almost 26 percent, which is (obviously) no small amount.
Getting into an exercise routine is not easy. However, the new year is a great time to kickstart a new habit that can last for life. With small group classes, boxilates classes and group reformer classes any.BODY Studio provides a safe haven for you to create a routine that will last. With early morning classes, lunchtime classes, afternoon and evening classes Elle can work with you to create a routine that will last.
Set your MINDSET. Exercise is not just about looking great, its about FEELING great.
Exercise isn't just about the body, it's about the brain. Your brain NEEDS you to move. Tune into how exercise makes you feel rather than how it makes you look. This mindset switch is the foundation for making exercise part of your life FOREVER.
Aim to do at least 150 minutes of moderate to vigorous exercise every week to improve your brain function and reduce your risk of developing conditions like dementia.
Imagine this... You go to your doctor and they tell you about a new pill. It not only reduces your risk of of depression, type 2 diabetes, heart disease, stroke and many cancers, but can also help prevent early death.
Would you buy it? Sure you would.
What about if it was free? Even better!
That's exercise. Exercise does that
Now you just have to find something that you enjoy and that you can stick to. Why not try Reformer Pilates? Its low impact, effective and makes you feel amazing.
Finding the balance over the Silly Season
Wellness over the Silly Season is not just about what we eat and drink, but also about how we feel!
In particular how we feel about ourselves. The better we feel, the more likely we are to make decisions that serve us well. Individually we all respond differently to the challenges presented at this time of the year – the pressure goes on with a perceived lack of time, (a shortened time frame) a seemingly overwhelming presence of food and alcohol, more events to attend, and little time for self.
Remember the benefits of exercise during the holidays
Exercise is a wonderful stress buster and one of the few ways you can really boost your metabolism. You MUST make time for exercise – without question there will be a few sneaky calories you will be thinking about over the New Year – but don’t confuse the purpose of exercise as being used to ‘undo harm you have done to yourself’. We all need to move the body, day in and day out, so think about exercise as something you choose to do to be your best self. Renew yourself and strengthen your body with exercise. 3 or 4 days before you head back to work, get up a bit earlier to get your exercise in. That way it’s not a huge struggle to get up and exercise when you go back to work – use your time off as an opportunity to really nail it as a habit!
Should we snack?
Yes, we should snack - if we have hunger pains or know our next meal will be more than 3 hours away.
What are healthy snacks: oh gosh there are SO many choices. But to keep it simple, snacks that are healthy include a greater nutrient density vs energy density. For example: yoghurt + nuts + fruit is much more nutrient dense to rice crackers + a protein shake. Simplicity to achieve nutrient density snacks can be achieved through keeping it to fresh foods. However this may not be feasible at all times, so some brands that keep nutrient density and energy density ratio favourably include: Carman’s, Freedom foods Barley +, The Happy Snack Company and Chobani.
Is 100 calories enough food? No, 100 calories is (generally) not enough food - even for a snack. Generally speaking - the more restricting of food , the more unfavorable the nutrient dense and energy density ratio becomes.
Nutrient density vs energy density is thes ‘ratio’ that refers to the nutrients (fibre, vitamins, minerals, macronutrients) that a food contains, and the energy density is the fuel provided to our body. Macronutrients are the only fuel providers including: fats and carbohydrates (sugar). Snacks that have a higher energy density, than nutrient density, are often (and not all) packaged foods. Specifically biscuits, softdrink, rice crackers, ice cream, and other discretionary foods.
Rule of thumb: eat to satisfaction for each main meal and if you get (hunger pains) get a snack - choose a couple of foods that will provide satisfaction. These foods often contain a high fibre and protein content and some carbohydrates or fats.
Healthy snack suggestions include:
- carrot/vege sticks with hummus or peanut butter or cottage cheese
- Cheese and wholegrain crackers
- Yoghurt with nuts and seeds
- Fruit with mixed nuts
- Dried chickpeas / favabeans
- Plain popcorn + nut bar
What is your food prep routine and habits?
Who has time to food prep? Everyone, I say!
What I mean by food preparation is finding a system that works only and truly for you. This does NOT mean spending hours in the kitchen on your weekend - or it can - whatever is your cup-of-tea!
In today’s society, time is hard to find. Food prep strategies therefore need to reflect your time availability and budget. A guide to ensure your meals are meeting nutrition adequacy, whilst being timely, check if the meal contains wholegrains or a starchy vegetable (legumes or corn or potato) + protein + vegetables + fats (this could be the oil you use for cooking).
Meals that can be prepared at a low budget can involve: tinned or snap frozen vegetables, slow cooked meals that use rump or blade cuts or cheaper cuts of meat, frozen meals (yes there are some that include adequate nutrition)
Try the markets! Produce markets are an excellent way to receive cheaper and quality fresh fruit and vegetables. The outing to the markets could make it more of a social occasion or a self-care opportunity for markets that supply live music and coffee 😉
Your food preparation system could involve meals made in bulk and then frozen. It could mean making a larger quantity as you make Dinner so it’s lunch for the next day, or to cater for a couple of meals. Or it might be having pre-chopped vegetables and salads ready to go with the protein + carbohydrate of choice.
Meals that can prepared in bulk that are ‘time-savers’ can include:
- Slow cooked meals
- Vietnamese meals (rice paper rolls or vermicelli noodle salad)
- Pasta dishes (providing 2/3 cup / 1 cup of pasta on your plate)
- Baked vegetables (don’t chop just chuck them in the oven) + supermarket roast chicken or protein of choice
- Stir fry (bulk rice quantity too)
Goals vs Health Values
Who has made a health goal, or a few, and didn’t accomplish it? I think we ALL have!!
I am sure the goal represented good intentions and reflected our beliefs in health. However reasons that our goals are not met are because they have not been practical to achieve with our current work load, or perhaps too hard (foods were eliminated and therefore eating out with friends became non-existent), or perhaps just not feasible (restricting food intake and energy levels lack).
One way to set up achievable reliable and effective goals is through the SMART acronym. SMART goals reflect our intentions and our capacity to complete the goal. They are sensible, measurable, achievable, realistic and timely. At Any.BODY we believe that SMART goals are truly effective if we align them with our health VALUES.
Yes, let’s get deeeeep!
Because FRESH START program is a time to form lifestyle changes. These changes align with how we want to live and therefore are sustainable!
Values are principles or standards of our behaviour, they are what we hold worth and are important to you. The activities we hold value to, are the activities that are performed or if we ‘slip-up’ are re-visited. Our values at Any.BODY include: mindfulness, fitness, compassion (for one-self) and commitment.
Have a go! Have a think about what your values are towards your eating patterns and exercise?
Together we can align eating behaviors and patterns, as well as your exercise regime with your health goals and values. How exciting! 😊
You deserve A Fresh Start
Enquire about the 12 Week Get A Fresh Start Program | Starting February 5th 2019