Embrace a Healthier, Happier 2021!
As we say good-bye and good riddance to 2020, lets really get psyched with the prospects of a great 2021! So why not start by making a few resolutions that will guarantee your chances of living a happy, healthy life. Sure, quitting smoking, cutting back on internet hook-ups, and eating less junk food are cool places to start, but instead of dwelling on doing without, why not accentuate the positive. Here are my suggestions.
Resolution #1: Start each day with a hearty, well planned out breakfast.
Research shows people who have a morning meal tend to take in more vitamins and minerals, and less fat and bad cholesterol. The result is a leaner body, mountains of energy, a lower cholesterol count and less chance of over-eating later in the day. The Mayo Clinic recommends eating a variety of foods like steel cut oatmeal, whole grain toast, yogurt, fresh fruit, and low-fat dairy.
Resolution #2: Consider making some serious changes to your training program.
Periodize, that is break up and organize your training schedule for optimum results. Look upon the year ahead as one big macrocycle with goals and objectives such as getting your body fat down below, say 18%. and putting on 5 lbs. of muscle. Break down the bigger cycle into smaller 3 to 4 month cycles. Assess your progress, vary your workouts, and stay consistent with your workouts. Read, take measurements regularly and fine tune your goals throughout the year.
Resolution #3: Get some sleep!
Getting 7 to 10 hours of uninterrupted sleep is essential to your physical and mental health. Besides making you cranky and exhausted, other symptoms of poor sleep or lack of sleep can be depression, memory loss, migraine headaches, weight gain and paranoia. So why not relax, take a load off and hit the sack early?
Resolution #4: Stay active!
It’s a given that physical activity has a bounty of benefits, so why are 60% of all Americans couch potatoes? Regular exercise (anaerobic weight training and aerobic cardio training) helps control weight, maintains healthy bones, muscles, and joints, reduces the risk of high blood pressure and diabetes and death from heart disease. Besides these bonuses, exercise is the best way to keep your body beautiful and healthy!
Resolution #5: Protect your skin.
Your skin begins to age the moment you are born. The best way to protect it and look younger is to stay out of the sun. To avoid some of the sun’s harmful ultraviolet rays, which can cause wrinkles and skin cancer, observe the following: always wear sunscreen with SPF 15 or higher; wear a hat and other protective clothing; don’t deliberately sun-bathe; avoid sun exposure between 10 AM and 3 PM.
Resolution #6: Eat lots of healthy snacks.
Remember to eat frequently throughout the day, several small meals consisting of a 3-2-1 ratio of carbs, protein, and healthy fats. Avoid monster meals, especially late in the day. Eat several servings of fruit and vegetables early in the day. Make sure to eat protein after your workouts which facilitates muscle recovery and growth.
Tom Bonanti is a certified fitness trainer and massage therapist (MA#40288) with his own one on one facility Pumpnincgym.com in Ft. Lauderdale. Contact [email protected] with questions or to set up an appointment.