New Year’s Resolution Solutions

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Your Fitness Expert…

Drew deVry, Owner & Head Trainer, Freedom Fitness Gym

Fitness & Fat Loss Tips

I don’t know if you are one to make New Year’s Resolutions or not, but either way you’re probably thinking about how you can become fitter, healthier and happier than you are right now.

These Fitness and Fat Loss Tips will get you on the right track for this New Year:

1. Visualize the accomplishment of your goals each and every day. Experience the taste of success and feel that sweet satisfaction. How do you feel with a healthier body? Focus on that feeling.
2. Believe in yourself. KNOW with conviction that you can accomplish your goals. This is your year to do it!
3. Destroy negative self talk. Weed out any negative thoughts that pop in your mind, and plant positive thoughts and happy & healthy pictures of yourself.
4. Set specific, measurable goals.
5. Be consistent with your workouts. Exercise at least three to four times each week. Put it in your schedule so you will exercise consistently. This is KEY to achieving your goals.
6. Build accountability into your workouts so that you resist the temptation to take days off. The best way to ensure accountability is to work with a personal trainer either one-on-one or in a group training setting. Or, find a workout partner. Those who train with me, come to my fitness classes, or who have a workout buddy are much more likely to exercise consistently. Exercising becomes a social outlet, as well as a way to encourage others and for others to encourage you. Also, peer pressure will hold you accountable on days you don’t feel like working out.
7. Do your cardiovascular exercise after weight training to ensure more fat burn. Your stored sugars will be depleted during the weight training then your body will rely on fat stores to get you through the cardio workout.
8. Incorporate High Intensity Interval Training into your cardio workouts by performing bursts of high intensity rather than exercising at a single steady pace.
9. Challenge your body with each workout. Use different weights, do different exercises and break through plateaus. Keep changing your workout to keep your body guessing. Need help switching up your exercise routine? I’m here to help!
10. Use smaller plates at home. This effortlessly reduces calorie intake and promotes weight loss.
11. Drink water throughout your day. Do this by carrying a water bottle and opting for water rather than calorie-filled beverages. This simple action is extremely beneficial. Fill up on no-calorie H2O!
12. Drink green tea. Studies show that green tea helps boost metabolism. Plus, it’s filled with antioxidants! So, instead of getting a calorie-filled coffee drink every day, opt for plain grean tea. You’ll save $$, too!
13. Maintain your metabolism by eating a healthy snack or meal every three hours. This food should be unprocessed, low in fat and high in fiber.
14. Do not eat processed foods. These items are high in empty calories and contain a plethora of chemicals that are harmful to your health. Most likely they will still leave you hungry, even after consuming the extra calories.
15. Eat lots of whole plant foods. Vegetables, fruits and whole grains are filled with fiber and antioxidants, vital for your good health. Load up on veggies & leafy greans, and you won’t gain weight and you’ll be filling your body with excellent nutrients.
16. Fill your diet with lean protein and carbohydrates from plants and whole grains.
17. Make a habit out of reading nutrition labels, even if a food item is labelled as “healthy”. Avoid items that are high in fat and carbohydrates.
18. Avoid the trap of high-calorie beverages after your workouts. No high-sugar smoothies! Don’t try to “hydrate” yourself with sports drinks high in calories. Good old H20 should work! Eat a lean protein/high fiber meal after a good workoutl.
19. Start each day with a healthy breakfast. This important meal should be a balance of carbohydrates, protein and fat to get your metabolism going strong.
20. Don’t beat yourself up if you over-indulge or if you miss a workout! You’re human - we all have these moments. The important thing to remember is that you are changing your lifestyle. Just go back to your healthy routine and consider that laspe as an anomoly to your new lifestyle.

Print this list and place it somewhere that you’ll see often – this will keep you motivated and pumped up to accomplish your goals.

Once you get started on a steady workout routine and a healthy diet, you will feel a big difference in how you feel: more energy, better sleep, more positive outlook (get those endorphins going!), satisfaction from the compliments you receive from others on your physical transformation, and overall, you’ll feel just plain happier!

Check out my website: www.freedomfitnessgym.com

I also have a home workout product. Check it out: www.getgunz.com

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