Resolutions, Exercise and Recovery Ideas

It’s hard to believe that the new year is upon us. With everything that’s going on in the world, one thing remains the same; we are creatures of habit and as sure as anything, we will be making new year’s resolutions. But don’t worry, we are here to help. From eating right to creating a workout plan you can stick to, we have some helpful tips and tricks to keep you on track and help you reach your 2022 goals.

Starting to eat healthier?
The number one tool in eating a healthier diet is planning ahead. Research shows that planning your meals is key to success. Try to plan out one to two weeks ahead for ALL of your meals. There are several free apps you can try and some that charge small fees to use their services. You can also go old school by using a calendar and grocery list. Whatever way you decide to plan, make sure you choose a variety of foods so boredom doesn’t sabotage your efforts.

If time during the week doesn’t allow you to prepare healthy foods, try to cook on the weekend and store your meals in pre-portioned containers. Also, keep healthy snacks such as fruit and veggies cleaned, prepped, and ready to eat so that you are not tempted to dig into those chips when you want a crunchy snack.

Don’t get discouraged, one moment of weakness shouldn’t derail all of your hard work. If you slip up and eat something that is not on your plan, don’t give up, keep pushing forward. We should allow ourselves a moment of weakness without feeling like a failure.

Starting a new exercise regimen?
If you’re new to exercise or haven’t done anything besides walking the dog over the past couple of months, a great way to ease into an exercise habit is to start walking. Walking is easy on the joints and great for the lungs. Start off walking briskly for 5 - 10 minutes per day for 2 - 3 weeks and slowly increase your time by 5 minutes per week until you are up to 30 minutes per day, six days per week.

If you easily get bored with regular exercise try joining a gym that offers plenty of different classes or find a workout app that you can use at home. Find a workout community to help you stay on track and keep things interesting. Making new friends can easily solve workout boredom.

Exercise is hard work (that’s why it works)! Try to find something you enjoy and incorporate a reward system. By hitting a goal you set for yourself monthly, reward yourself with a day at the spa, a small shopping trip, or a day trip with your friends.

Whether you are starting to run, cycle, or add yoga to your daily routine, how you fuel your body before and after workouts is just as important as the activity you do.

If morning is your time to shine, eat a healthy breakfast so you are finished an hour before you start your exercise. Carbs are great to fuel your workout, giving you better performance, longer endurance, and allowing you to perform at a higher intensity.

Eating too much or too little before you exercise can be detrimental, giving you too little energy or making you feel sluggish so try a few things out and see what works best for you. Here are a few ideas:

• Oatmeal with fruit
• Yogurt
• Fresh fruit
• Peanut butter sandwich
• Granola
• Smoothie

Eating after you exercise to recover from your workouts is imperative. Carbs and protein are important in replenishing your glycogen stores and help with muscle recovery. If a meal is planned less than two hours away from when you finish up your workout, you could wait until then. If not, here are a few ideas:

• Yogurt and fruit
• Chocolate milk
• Smoothie
• Turkey on whole grain with veggies
• Peanut butter on a banana

However you decide to tackle the new year, be sure to take care of yourself; mind, body, and soul. Take time to spend with friends and family, take time for yourself, and have an awesome new year!

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