Healthy New Year’s Plan!

Healthy New Year’s Plan! 

A Healthy Lifestyle does NOT = Obesity!

(Please SHARE with any family or friends you think this would help!)If we Live a healthy lifestyle then it’s not possible to be “fat”/Obese. Btw I don’t like the word “fat” but am using here because it’s what I was called growing up, what many of us who’ve struggled with our weight have faced, and it’s the word most used before “Obesity” or “Obese” became more popular and politically correct. Magazine headlines and articles for years would use words like “From Fat to Fit” and more that would target people like me who were “fat/Obese”. I didn’t like it but It was true since I was well over 300lbs and had excess amounts of body fat. I didn’t get that way by living a healthy lifestyle. I was responsible and I own it.

A healthy lifestyle is not complicated and we should avoid complicating it with fad diets, non-magic pills, gimmicks, counting points, fake fat burning berry potions, unhealthy mail order diet foods, and unhealthy weight loss marketing tricks.

It’s not rocket science! Look at mail carriers who walk alot, soccer/basketball/tennis players who practice/play Sports, and more active people you see that aren’t usually Obese because they are active, generally eat well, and get plenty of rest.

When we take care of our body, our body takes care of us! We have to make our health a top priority so we can be healthy and strong for others too. Living a healthy lifestyle prevents, treats, and/or cures most illnesses. When we are active and eat healthy then we sleep better. We all have to focus on Exercise, Nutrition, & Rest in this order. Once we know our activity/exercise levels then we can plan our nutrition/eating accordingly, then our body’s will tell us when to rest and how much we need.

It’s this Simple:

If we are not eating junk, if we are not lazy, if we stay active and/or exercise, if we eat something healthy every few hours keeping our metabolism running efficiently, if we get plenty of rest, if we work on dealing with stress then we would have a hard time getting “fat”/Obese.

There are a rare few issues that would make us gain weight if we’re living a healthy lifestyle and even then we most likely would not become Obese. Side effects to certain medicines, thyroid issues, hormonal imbalances, low-T, menopause, monthly menstrual cycle, Diabetes, physical limitations, etc could cause some weight gain but if we are not eating junk and staying active in someway then it’s still not really possible for us to become Obese, just maybe a little overweight.

Here’s a quick New Year’s outline of what we all should be doing:

EXERCISE:

Fit in at least 3 strength training sessions weekly for at least 30 minutes. (Rubber bands, bodyweight exercises, machines, free weights, etc.) Strength training strengthens and tones the body and builds muscles that burn fat 24/7 for us even while we sleep!

Get cardiovascular exercise 3 or more times per week for at least 30 minutes. (Walking, hiking, biking, etc.) Cardio strengthens our heart, lungs, builds endurance, and burns fat!

Make sure to stretch after warmups, during workouts, and post workouts while cooling down. Never stretch cold muscles!

NUTRITION 

(Also see my general Nutrition Plan at the end of this article):

We can eat 3 meals & 3 snacks each day spaced out every 3 hours. 

Choose from lean proteins, complex carbs, fruits, vegetables, low fat dairy, and water.

Make sure to eat clean, smaller portions (especially dinner), and do not miss meals/snacks as our metabolisms will slow down.

REST:

Get a good nights sleep each night and try to stay on a consistent sleep schedule. Goal should be to get to bed and wake up at same time each day/night to teach your body and mind structure.

Get a nap on your work lunch break, school lunch break, or find any other time to grab a mid day nap to recharge. Naps, even power naps, are better than fake energy from energy drinks or excessive coffee that you’ll crash from later.

Take some chill time each day for yourself to make sure you don’t forget yourself. Most of us get too busy helping and doing for others and forget to take some time for ourselves to enjoy a hobby, pray, read, or just be.

• If we do all of the above in my outline then it’s simply not possible to gain but so much weight/body fat. Obesity can not happen if we live a healthy lifestyle!

As a Personal Trainer, writer, and speaker for nearly 24 years now I know without a doubt this New Year’s outline of mine will save lives, prevent Obesity, beat or treat Diabetes, lower high cholesterol & blood pressure, reduce acid reflux, treat stress, strengthen bones, tone muscles, improve immune systems, ease arthritis pain, build strength and more!

Every one of my clients and readers who have put this info into action in their lives have improved their quality of life and began feeling, moving, and looking better!

If you have any questions, want more free info, or need private Personal Training or Sports Conditioning Online or In-Person at my private training facility downtown Danville, Virginia then feel free to visit some of my sites or call/text me: 

Website for my Personal Training: www.TrainWithDave.com

Website for my Sports Conditioning: www.StrengthRunner.com

 

Phone: 1-434-728-0952

Email: trainwithdaveg@yahoo.com

Email: strengthrunner@gmail.com 

Here’s my general Nutrition Plan:

Nutrition: Your Daily Meal Plan Blueprint should be as follows:

Breakfast – (Lean Protein, Complex Carbohydrate, and Water)

Mid-Morning Snack – (Lean Protein, Fruit, and Water)

Lunch – (Lean Protein, Complex Carbohydrate, and Water)

Late Afternoon Snack – (Lean Protein, Fruit, and Water)

Dinner – (Lean Protein, Vegetable, and Water)

Nightly Snack – “Optional if Hungry and up late? (Lean Protein, Vegetable, and Water)

Healthy Grocery List Items to Plug into Your Daily Meal Plan Blueprint

Proteins:

Unsalted Peanuts, Natural Peanut Butter, Natural Almond Butter, Beans, Cottage Cheese, Canned Tuna, Chicken Breasts, Canned Chicken, Whey, Casein, and Soy Protein Shakes (low-carb / low-sugar), Fresh Halibut, Fresh Flounder, Tilapia, Unsalted Almonds, Low Fat or Skim Milk, Unsalted Walnuts, Low Calorie Cheese – Sliced and Stick, Eggs, Tuna Steaks, Low Sugar Yogurt, Buffalo, Bison, Rabbit, Deer/Venison, Soy Nuts, Soy Burgers,

Complex Carbohydrates:

Oatmeal, Cream of Wheat, Whole Grain Breads and Bagels, Sweet Potatoes, Red Potatoes, White Potatoes, Whole Grain or Long Grain Rice, Brown Rice, Whole Wheat Pasta, Veggie Pasta, Kashi Cereals, Quinoa

Fruits:

Apples, Cherries, Peaches, Nectarines, Pears, Bananas, Blueberries, Strawberries, Papayas, Blackberries, Cranberries, Kiwi, Mangos, Plums, Grapefruits, Oranges, Tangerines, Pineapple, Watermelon, Cantaloupe, Honeydew Melons

Vegetables:

Fresh, Canned, or Frozen Green Beans, Fresh Cucumbers, Fresh, Canned, or Frozen Spinach, Salad in a Bag, Fresh Lettuce – Iceberg and Romaine, Fresh or Frozen Cauliflower, Fresh or Frozen Broccoli, Fresh, Canned, or Frozen Collard Greens, Fresh, Canned, or Frozen Turnip Greens, Canned or Fresh Asparagus, Tomatoes, Onions, Mushrooms, Green Peppers, Yellow Peppers, Red Peppers, Orange Peppers, Jalapeno Peppers,

Miscellaneous:

Water, Coffee (low sugar/cream), Tea (Low sugar/cream), Fresh or Bottled Herbs and Seasonings without salt/sodium, Bottled Water, Apple Cider Vinegar, Low Calorie Italian Dressing, Balsamic Vinegar, No-Trans Fat Butter – Tub, Stick, or Squeezed, Cinnamon

Happy New Year to everyone!!

• Dave Gluhareff