How to Get In Shape This New Year | The Simplest Approach to Getting Healthy and Fit in 2022

get in shape

Do You Want to Work on Your Health and Fitness As A New Years Resolution?


Your goal(s) may be to:

  • Lose (x) amount of Weight
  • Get Stronger
  • Have more energy to keep up with your kids
  • Be able to play sports again recreationally
  • Take up a new activity
  • Improve Overall Fitness and Wellness

Whatever your goals are, you need a Game Plan to approach this year with, so you can make progress all year long.  

"New Year. New Me"

It’s always the start of the year when your motivation and clarity of your goals are most present in your awareness.

A lot of the times I myself and people I’ve had the chance to work with have new health and fitness goals for the new year.  

So you dive in and do well for a couple of weeks, then something brings you to a halt. 

Maybe it’s a dip in “motivation” or an event(s) happen and it throws you out of that flow or rhythm of actions. 

Something I’ve found to be useful for never falling off course is:

Approaching the year with a Game Plan that revolves around your desires/goals.

The Game-Plan contains the individual steps that it’s gonna take to move closer to your goals every day. 

Having an overall game plan in your awareness gives you a structured approach to achieving your goal of getting fit this new year.

That structure is important because it helps keep you on the right track. 

Here's a simple way to plan your strategy

Your Overall Game Plan are sets of habits and practices that revolve around these areas of your life.

  • Nutrition
  • Training
  • Consistency
  • Try to think of simple changes you can make in your life, that support growth in these areas.

    Nutrition

    Don’t let nutrition intimidate you. It doesn't mean you're going to have to cut out all carbs, cookies, and ice cream. Getting your nutrition right this year can be made simple by switching your awareness on key principles:

    • Calorie Intake: It's important to be aware of How Many Calories You Should Be Eating. This will give you the control of what your body does throughout the year. 
    • Protein Intake: This will ensure you’re keeping your body nourished and repaired
    • Whole Nutrient Dense Foods: This will help give your body a good amount of micro-nutrients

    Training

    What types of workouts do you want to incorporate this year? Whether you want to start: walking, running, weightlifting, martial arts, etc. 

    Planning out what you want to do and how many times during the week, will help you start dedicating time out of the week. 

    • Training Schedule: How many days per week are you going to be more active?
    • Workout Plan: What are you going to do for a workout? Do you need a workout program or gym membership?

    Consistency

    The best way to stay consistent is to adopt a Day to Day Mentality and Plan for Adjustments.

    Day to day mentality: Be completely present with your daily actions and make sure they align with the goals you have set. Look at consistency as a process of integration. You’re integrating new habits into every day life. Habits that drive you to the goal. To do that effectively you got to take it one day at a time.

    This will help you continually make progress throughout the year.

    Adjustment Plans: These are different choices you can make when you need to adapt. Having adjustment plans can help you get back in the flow of maintaining better habits that are aligned to your goal. 

    • Nutrition ex. If I eat way over calories one day, ill make sure I maintain a deficit on the following days.
    • Training ex. If I miss my workout on Monday ill make sure I do it on another day this week.

    Often times, if a day is missed it can cause a snowball effect in the days following. Preparing adjustments, will help keep the feeling of overwhelm and quitting, out of your awareness.

    Take it slow.
    Keep it simple.

    Don't over complicated the process with training "hacks" and fad diets. 

    Focus on the simple day to day actions and trust the process.

    Be completely present with the principles and the process of integrating your new habits until it becomes natural for you. 

    Hope this helps you out! Happy new year!

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    Podcast EP. 2: How To Create Your Own Workout |Tips To Being Self-Sufficient With Your Training

    Trinitifit Podcast Episode #2|How To Create Your Own Workout |Tips To Being Self-Sufficient With Your Training

    What You'll Discover in this Episode

    • The Skill You Need to Create Self-sufficiency
    • The Hidden Variables of Your Fitness Program or Workout That Will Drive You to Your Results 
    • A Quick and Actionable Process to Start Achieving Your Desired Results
    • How to Optimize Your Training
    • Sets x Rep Schemes for Strength and Muscle building
    • How to Target Specific Goals with Appropriate Weights/Intensities
    • How to Create a Workout and Training Program

       

    Read more

    Are Fitness Trackers Worth It

    Are fitness trackers worth it, fitness trackers, activity tracker

    Are Fitness Trackers Worth It

    *This post contains affiliate links*

    Are fitness trackers worth it, fitness trackers, activity tracker

    ARE FITNESS TRACKERS WORTH IT?

    Quick Answer: YES. Fitness trackers are one of the best ways to implement self accountability, objective goal setting, and discipline within your fitness program. 

    These components are some of the most important pieces when it comes to reaching your health and fitness goals .

    What makes Fitness Trackers and Fitness Programs helpful with reaching your health and fitness goals? (You'll want to double check the features of the tracker you choose to make sure it covers the info you want to track.)

    • Gives You An Overview of Your Daily Activity
    • How Many Calories You've Burned Throughout Your Day
    • How Well You've Recovered During Your Sleep
    • How Much Strain Is Optimal During Your Day
    • What Your Heart Rate Is During An Activity; so you can see if you're working hard enough to achieve your goal. 

    Fitness App Integration

    When you use your fitness tracker alongside a fitness app that tracks nutrition, you step into the fast-lane to your goals.

    What makes these apps so powerful when used in conjunction?

    In order to reach any fitness goal,  there will always be two components that dictate your progression. 

    The Two Important Components That Help You Get to Your Goals:

    Activity
    Nutrition

    Using your fitness tracker with a nutrition tracker such as MyFitnessPalApp you will have a full overview of what you're doing and whether or not you're on the right track.

    How Activity & Nutrition Get You to Your Goal

    If your goal is weight loss:
    Make sure you are in a caloric deficit. Your activity tracker helps you with this by telling you how many calories youve burned in a day.

    If your goal is to build muscle and reduce fat
    Make sure you are in a slight caloric surplus and eating enough protein each day.

    Here is a useful calorie calculator that will give you an idea of the target calories to consume or to stay under to reach your fitness goal. 

    When it comes to macro nutrients, if tracking everything isn't your vibe right now, you can get away with just tracking protein intake along with calories consumed. 

    To Calculate your protein: Take your body weight x 1.8g / kg
    Example:
    Step 1: 155lb x 1.8 = 279
    Step 2: 279 / 2.2 =126 grams per day. (Don't forget to convert the number you get in the first step with 2.2 to get the amount in grams.)

    Here's an example: Using the 155lbs as a reference

    In order to lose fat this person would want to:
    Consume (Calories): No more that 2,442 calories a day
    Consume (Protein): No Less than 126g of protein a day

    In order to build muscle and lose fat this person would want to: 
    Consume (Calories): No less than 2,442 calories and no more than 2,700 calories a day (A slight surplus of 100-300calories is optimal so you don't gain too much fat) 
    Consume (Protein): No less that 126g of protein per day.

    When you know how many calories you've burned in a day and how many calories you're eating in a day, you're in full control of your progress.

    Here Are Some of The Best Fitness Trackers Available

    Features

    • Sleep Tracking
    • Calories Burned
    • Heart Rate Monitoring
    • Heart Rate Variablity
    • Respiratory Rate

    Features

    • Built In Alexa
    • 15-day Battery Life
    • Blood Oxygen 
    • Heart Rate
    • Calories Burned

    Features

    • Monitors VO2 Max and Heart Rate
    • Calories Burned
    • Steps
    • Heart Rate
    • More than 15 preloaded GPS and Indoor sports apps, including yoga, running, swimming, and more

    Features

    • Monitors Heart rate
    • Sleep 
    • Steps
    • Helps you adjust optimal strain
    • Calories Burned

    Hope this posts helps you out! 

    Use this as a tool that keeps you're progress going in the right direction, but also remember nothing beats consistency, hard-work, and just showing up!

    Also, if you want to get in shape or stay in shape at home with your new tracker here is a FREE 4-Week Home Fitness Course I made for you. 

    Just leave your email and ill see you in side! (don't worry, i wont sell your email or spam your inbox (= !)

    FREE HOME FITNESS COURSE

    Also Here's a list of home equipment if you're in the process of building a home gym.

    How To Stop Stress Eating

    how to stop stress eating

    How to Stop Stress Eating

    So you’ve noticed that you have a tendency to turn to food when you get stressed…

    One moment you’re not thinking about food at all, but then you get hit with a wave of different “to-dos” or screaming toddlers and all of a sudden all you can think about is food. 

    This can be extremely frustrating and it can feel like this habit is unshakable.

    Don’t worry though, I got you. 

    In this quick read you’ll learn how to stop stress eating for good.

    What Causes Stress Eating

    Stress eating

    Stress eating occurs from your conditioned response to stress.

    A Russian nobel prize winning scientist, Ivan Pavlov, developed a theory that has to do with what's known today as behavioural psychology

    The theory has to do with the brain's natural tendency to be conditioned to a response(eating) when it’s hit with a specific or general stimulus (stress).

    This is exactly what's happening when you are turning to food(response) once you are hit with the stimulus (stress). 

    You can beat stress eating by interrupting your response to the stimulus with a new response. 

    Examples could be:

    Healthier Activity Choices

    • Going for a walk
    • Going for a run 
    • Taking a certain number of breathes
    • Drinking a glass of water 
    • Exercise
    • Stretching

    Healthier Food Choices

    *Note: Be mindful of moderation and be sure to stay aware of whether or not, whatever food you choose isn’t going to bring you out of your (deficit range), if your goal is weight loss.

    The point is to turn to whatever you would rather turn to instead of just eating random unhealthily stuff. 

    If you can develop the habit of sensing when the wave of stress hits you, you can respond with a more mindful and beneficial choice.

    How to Stop Stress Eating At Work

    How to stop stress eating at work

    Startup Stock Photos

    If you find that you stress eat at work, consider what options apply best to that setting. 

    For example:

    •  If you can’t leave to take a walk, choose breathing or an exercise like squats or pushups.
    • If you’re at work and your habit is eating something that you know doesn’t support you best, bring an alternate food source. 

    Once you decide what you want to do in the future, take a moment and mentally prepare yourself for that moment of stress. 

    How to Identify When You're Stressed

    How to identify when your stressed

    Sometimes you might get so caught up in what you’re doing, that you don’t even realize you're stressed. 

    You might come to your senses after you’ve already indulged in the “not so great” choice. 

    If that’s you, it will help to work on your ability to identify when you’re stressed. 

    Common symptoms of stress:

    • Tension 
    • Increased Heart Rate
    • Poor Posture
    • Shortness of breath 
    • Moodiness

    If you can learn to notice when these symptoms show up, you can apply/deploy/act on your NEW response to the stress

    How to stop stress eating at home | Create the environment

    How to stop stress eating at home

    If you find yourself stress eating at home, create the best environment for yourself by having your food choices ready. 

    If you’re at home stressed and you’ve conditioned yourself to turn to the sugar or highly processed stuff such as

    • Any food that’s processed is usually frozen, canned, dried, baked, or pasteurized.

    • The most highly processed foods, however, will contain a lot of extra sugar, salt, oil, and calories.

    • Preservatives/Additives: dextrose, maltose, trans fats, and hydrogenated oil 

    Replacing those choices with healthier alternatives will make your life easier. 

    Preparation Is Key

    “Failing to prepare is preparing to fail”

    Along with creating and setting up your outer environment it’s just as important to pay close attention to your inner environment to develop the consistency that’s needed. 

    The simple act of setting the intention to follow through with the action while staying mindful when you feel the stress, gives power to the response you intend to follow it up with. 

    This means from the moment you wake up, have the intention to stay aware during the moments where you begin to feel those symptoms mentioned above. 

    Once you sense those symptoms showing up, follow it up with the new habit you’re trying to create. 

    Try to Keep In Mind

    How to stop stress eating 2

    In those moments when stress is triggered, our reactions are a choice.

    While it doesn’t always feel like a “choice”...

     At the root of the issue it’s a choice. 

    You have the ability to choose how you react to any given experience.

    Why not Choose a reaction that supports what you’re trying to do.

    When it comes to switching from a negative/unhealthy relationship with food to a positive/healthy relationship with food it’s all about preparing your environment,  building habits and developing consistency.

    Hope this helps you out! 

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