January is famed for new year’s resolutions and promises to make changes, however, September is a popular time for people to set new goals and make a fresh start.
This summer may have felt like it was over in the blink of an eye, but this year we have been blessed with near perfect summer weather for long periods. This season came with more outdoor gatherings and get togethers (yeah!) often involving a few extra indulgences (which we can feel good about!) and changes to our schedule.
If you have children of school age you may have spent the last 6 weeks juggling childcare and keeping the kids entertained; which can be a costly habit not only to the bank balance but also to your fitness consistency.
The sun also encourages us to have more days out, which is great and an important part of family life; days out, visiting friends/family and holidays all make part of a great summer and contribute to our mental balance!
With September upon us, now is the perfect times to wipe the slate clean and make new plans for getting fit and being healthy.
January may well be the start of the calendar year, but September is the start of the school year and is ingrained in us from a very young age.
If you think back to your childhood or if you have children getting ready to start school, as the end of the summer holiday approaches you start preparing for the new school year; new uniform, new bag, new classes and a fresh timetable!
The same theory can be applied to getting fit this September; plan, prepare and action.
Planning what you want to achieve and how you are going to achieve it, really helps you to stay on track and achieve your goal.
HERE ARE MY TOP TIPS FOR GETTING FIT THIS SEPTEMBER:
1) MAKE A PLAN (AND WRITE IT DOWN!)
Make a plan; what do you want to achieve and how are you going to achieve it?
Do you want to get fit, eat more healthily, lose weight, stay active during pregnancy, maintain consistency with your workout schedule…? What do you need to do to achieve this?
Example #1: I want feel fitter, trim and tone up by Christmas. I will achieve this by exercising 3 times a week, making sensible food choices and walking daily.
Example #2: I want to be able to run for 10 minutes without stopping. I will achieve this by attending an NRG 4 Life class in person or online on Mondays, workout at home on a Wednesday watch an NRG video and go for a hike with the family on a Saturday. I will make sensible food choices by eating breakfast every day, being aware of my portion sizes, eating 8 portions of fruit and veg and drink 2 litres of water daily. I will take my dog (child or grandchild) out for a 30 minute walk everyday no matter what the weather.
Writing down your action plan can really help you commit to the plan and make it real. You can do this in pen and paper, on your phone or by writing it on a prominent place to remind you daily.
2) COMMIT TO YOUR PLAN
As with most things in life if you want to achieve something you need to commit to it. Consistency is key if you want to achieve your aims.
If you plan to workout every Wednesday, make sure you stick to it and see it as a priority, not just something you wipe off the list when life gets hectic, you’re not in the mood for or because its raining.
3) GET ACTIVE EVERYDAY
The advice for all Canadian adults is to aim to be moderately active for at least 150 minutes per week; this can be achieved and broken down however you like; 5 x 30 minute home exercises sessions, 15 x 10 minute bouts of exercise, 2 x 60 minute workouts and a 30 minute walk… the choice is yours!
The key thing to remember is that it needs to be moderate intensity, so you should feel your heart rate increase, your breathing rate increase and start to break into sweat!
I recommend trying to do something every day; even a quick 10 minute walk around the block or some stretching can make you feel better, remember being active is not just good for your physical health, it can also boost your mood and improve your mental wellbeing too. Exercise and activity need to be a part of our daily routine, like brushing and flossing our teeth!
4) EAT WELL
Just like with activity it is important to be consistent with your eating habits and try to achieve balance; throughout the day, the week, the month etc.
We all have times when we over indulge, particularly over the summer and Christmas months hence ‘is September the new January’, the most important thing is to try and stay on top of what you are eating.
Being aware of the type, amount and content of the food you are eating is really important.
Some people find writing down the food they eat really helpful, try using a food diary or downloading an app such as ‘My Fitness Pal’, as simple as this sounds, it can really help you see how much or how little food you are eating daily.
If you have an unhealthy snack/meal don’t berate at yourself about it and continue to overindulge for the rest of the day/week, waiting for Monday to come back around to get back on the wagon, make sure the next snack or meal you choose is more nutritious; remember eating healthy food makes you feel good in the long run; providing you with energy and the nutrients your body needs.
Simple tips to help you eat well:
- Eat breakfast every day; this can help you avoid reaching for sugary snacks mid morning.
- Try to eat 5 portions of fruit and veg daily; mix it up, try different fruits and vegetables, don’t just stick to your ‘normal’ apple, orange & banana.
- Drink plenty of water; aim for 2 liters or 8 glasses, more in hot conditions or if you are exercising. Being hydrated can help you avoid over eating so try to drink water with every meal.
- Watch your portion sizes; it’s easy to over eat. NRG’s Get on Track nutrition program reviews proper portion sizes, servings, daily sodium and sugar amounts plus includes 2 delicious and easy to prepare meal plans!
- Don’t demonize food; some foods or food types get a lot of bad press, Carbohydrates for example, but this does not mean they should be avoided, but consumed in moderation. Carbohydrates are your key energy source and an important part of a healthy diet; opt for wholegrain varieties, a carbohydrate portion size is roughly the size of your fist.
- Chocolate; I thought that might get your attention! I enjoy some healthy dark chocolate almost daily. It’s the type of chocolate, serving size and the amount of sugar that it contains that is important! Enjoying the occasional sweet treat every now and then is not a bad thing as long as it is in moderation and it does not become a habit; having a chocolate bar every night or every time you make a cup of tea is not moderation! It’s great to go out and socialize, but it is possible to order just a hot drink at coffee shops without a side serving of cake!
I hope this blog post has helped inspire you to make a change this September; plan, prepare and take action!
As always, if you have any questions or need any further advice please get in touch: info@nrg4lifefitness.net
Check out our full class schedule on our website https://tinyurl.com/yudb4vb8