24 Dec 2010 The Magnificent 11 for 2011

Many of the plans for improvement that I notice within my profession involve lifestyle improvements – particularly within the nutrition and fitness/weight loss arena. I suspect that the majority of the resolutions that individuals create at this time of the year involve some sort of health improvement or fitness goals.

It’s one thing to verbalize or type a list of resolutions, but it is another thing to actually accomplish them. So why do so many resolutions fail? My opinion is that many of them are not realistic and achievable. In addition, there is usually a lack of a serious, detailed plan to go along with these goals.

Breaking a large goal into smaller goals is an excellent strategy to achieve and accomplish a goal. For example, if your goal is to lose 30 pounds by July 1, you could break that down into a smaller goal of losing about a pound per week.

I have composed my “Top 11 for 2011” that may help you in your desire to improve your overall health and wellness not only in 2011, but for the rest of your life.

Weight loss: Get your body composition measured so you establish a baseline. Men should be between 10 percent and 20 percent body fat. Women should be between 17 percent and 26 percent. Or, meet with a certified personal trainer that can help you establish a healthy, realistic goal.

Sleep: Get at least 7-8 hours of sleep every night.

Move it to lose it: Discover and find ways to move your 600 muscles. Movement is health. Exercise is medicine. Physical activity is also one of the best stress reduction and mood-enhancement tools available.

Find an activity that you enjoy and stick with it: Workout partners are a huge factor in exercise adherence (as are personal trainers).
Record your physical activity sessions in a log. Writing the exercise sessions down reinforces the “I did it” mentality.

Weight loss math: To lose a pound of fat tissue, you need to negate 3,500 calories. 7 days x 500/day = one pound per week. Walk 2 miles and “just say no” to the Snickers bar and you will burn off/negate 500 calories. Here is the “magic formula” that works – ingest less and expend more. To lose excessive fat weight, you need to develop a personalized negative caloric balance plan.

Portion distortion/food label literacy: It takes a little effort, but measuring your food portions and reading food labels are very helpful in checking your caloric intake. Consult a registered dietician for additional information and guidance.

Restaurant Tip: Many restaurants serve food on enormous plates that resemble a flying saucer. Adopt the “I will eat half of this and take the rest home” mentality and enjoy the self-created, budget-enhancing “2 for 1” special.
Be yourself! Make the best of what you have been given. Don’t compare yourself to others.

Latest studies show that in order to lose a significant amount of fat weight, one needs to exercise at least 60 minutes per day. This can be broken up into several sessions throughout the day.

Intensity is one of the missing links in workout routines for many individuals. Your body can probably handle more than you think. Don’t be afraid to challenge yourself and get out of your comfort zone. Become the Little Engine that Could – “I think I can, I think I can….”
 
Make every day a good day! Count your blessings. Be thankful. The whole person is a fusion of mind, body and spirit. Train and exercise all three of these components in order to achieve total wellness.