Health and Wellness Newsletter

  • Winter, 2018 Newsletter

    2018 Health and Wellness Resolutions

    1. Start Small: Start small with realistic goals. Don’t try to start out by exercising seven days a week for 60 minutes. Try to start with three days a week for 30 minutes and gradually increase.
    2. Avoid an All or Nothing Approach: All or nothing approaches usually set people up for failure. Studies have shown that people who approach dieting with an all or nothing mentality are more likely to yo-yo diet, binge eat, and return to their old habits. (https://www.ideafit.com/fitness-library/help-clients-move-past-the-all-or-nothing-nutrition-mindset) Find balance in your diet with an 80/20 approach. For example, if you’re going to eat dessert after dinner, choose a healthy dinner. My favorite tip is to fill half your plate with vegetables, then the other half with smaller portions of your favorite foods. Focus on adding healthy foods to your diet, instead of eliminating foods from it.
    3. Be Ready For Failure: With all health and wellness goals, you will probably fail at least once. Learn how to handle that failure in a positive way. Use that failure as a learning tool. Reflect on your failure and see if you could have done something different. Sometimes we can do everything right, and still not lose weight. That’s where the next tip (#4) comes into play. Remember this is a lifestyle change. Keep your thoughts positive and never give up.
    4. Focus on Habits and Small Changes: We tend to focus on the scale and nothing else. Focus on how you feel, your confidence, how your clothes fit, your energy levels, your fitness levels, or changes in your habits.
    5. Focus on Your Mentality: Health and wellness resolutions are supposed to be fun and exciting. Health and wellness goals should not stress you out. Instead of focusing on what you have to give up, focus on the positive. Tell yourself “I can” or “I get to work out”. Our thoughts and attitudes tend to be the driving factor to success.
    6. Find a Fitness Buddy: Accountability and motivation is key to a healthier lifestyle. Find a friend, co-worker, or family member that will keep you accountable and motivated.

    At Home Bodyweight Workouts

    Day 1 (Repeat Circuit three to four times with 45 seconds of rest at the end of each circuit.)

    • Squats x 12
    • Lunges x 12 (each leg)
    • Squat Jumps x 12
    • Calf Raises x 12
    • Wall Sit x :20 seconds

    Day 2 (Repeat Circuit three to four times with 45 seconds of rest at the end of each circuit.)

    • Pushups x 12
    • Tri-cep Dips x 12
    • Plank up and downs x 12
    • V-ups x 12
    • Russian Twists x 12
    • Bird Dogs x 12

    Day 3 (Repeat Circuit three to four times with 45 seconds of rest at the end of each circuit.)

    • Single leg squats x 12 each leg
    • In and out crunch x 12
    • Glute Bridge x 12
    • Squat Jumps x 12
    • Donkey Kicks x 12
    • Downward dog leg kicks x 12 each leg

    Day 4 (Repeat Circuit three to four times with 45 seconds of rest at the end of each circuit.)

    • Hand release push-ups x 12
    • Dips x 12
    • Cross body jabs x 20 (10 each arm)
    • Shoulder taps x 12
    • Bicycle Crunch x 20
    • In and out crunch x 12

    Workout Goals

    Level One

    • Walk for 10 minutes twice a day.
    • Perform one minute of plank, five days a week.
    • Perform 20 squats, 20 push-ups, and 20 crunches, three days a week.
    • Exercise for 30 minutes, three days a week.
    • Walk over lunch breaks.

    Level Two

    • Walk for 10 minutes three times a day.
    • Perform one-minute plank, one minute of squats, one minute of push-ups, five days a week.
    • Perform 20 squats, 20 push-ups, and 20 crunches every morning and before bed, three days a week.
    • Exercise for 30 minutes, four to five days a week.
    • Get up and exercise for five minutes every hour at desk.
    • Join a group exercise class once or twice a week
    • Run one mile, three times a week.
    • Strength train two to three times a week.

    Level Three

    • Walk for 15 minutes three times a day.
    • Perform a one-minute plank, one minute of squats, one minute of push-ups twice a day for five days a week.
    • Perform 50 squats, 50 push-ups, and 50 crunches every morning, three days a week.
    • Try yoga one day a week.
    • Exercise for 60 minutes four to five days a week.
    • Join a group exercise class three times a week.
    • Walk or run a total of 20 miles a week.
    • Strength train three to four times a week.
    • Set a goal of running a 5k or a 10k.

    Nutrition Goals

    Level One

    • Drink eight cups of water a day.
    • Eat one serving of fruit and one serving of vegetables per day.
    • Add one serving of green vegetables a day.
    • Add one to two servings of healthy fats a day like nuts, oils and avocados.
    • Eat breakfast every day.
    • Add at least two servings of lean protein but try to get three servings.
    • Eggs, lean meat, protein powder, low-fat dairy.
    • Add at least three servings of whole grains but try to get six servings.
    • One slice of whole wheat bread, ½ cup of brown rice, ½ cup of whole-wheat pasta, one cup of whole grain cereal.