If improving your health and fitness in any way is one of your resolutions, then I have, for you, some great and simple tips to help get you started! And to hopefully see those resolutions actually pay off come next holiday season!
So here are some of my top health and fitness tips for the new year!
(1) WALKING IS ONE OF THE BEST FORMS OF EXERCISE
This applies to everyone, but is also for those that might not like the idea of doing a lot of cardio/running, or going to the gym. Or for those that are new to fitness and getting in shape. Getting steps in is one of the best things you can do for your health.
How many steps exactly? Well, of course, everyone is different. And individual step counts can vary. And if you’re someone who is very out of shape and overweight, and are just getting started, simply increasing your daily step count in general, a little bit at a time, is better than worrying about specific numbers.
For others, the average daily number of steps to aim for in order to improve, or maintain, overall health is anywhere from 7,000 to 10,000.
And GET THIS, studies on step-count have shown that as long as you hit that healthy daily range, it doesn’t matter how sedentary (restful) you are for the rest of the day. Meaning, if you get your steps in you can literally be as lazy as you want for the rest of the day without any detrimental effects.
This, of course, is assuming your eating habits are normal, relatively healthy, and under control.
But either way, don’t underestimate the power of walking. And one of the easiest ways to start improving your fitness and health for the new year, is to start getting more daily steps in.
(2) CARBS DO NOT MAKE YOU FAT (a little long-winded)
One of the biggest nutrition myths that still plagues society, the demonization of carbs.
With the belief that carbs make us fat, or that if we want to get in shape the first thing we have to do is cut carbs, this tip is an important one.
Losing or gaining weight is all about overall energy balance. It is not about what specific things you’re eating. Certain foods can aid or deter the process, but they don’t determine the overall outcome.
Guess what? Carbs are our bodies’ preferred energy source. When we eat them, they get broken down into what’s called glucose, also known as blood sugar. This glucose is then stored, with the help of insulin, inside the muscle and liver cells to be used as energy.
That being said, our muscles love carbs. And they’re also the preferred energy source of our brain, and white blood cells – which help with immunity.
The reason they get demonized is, for one, the conflation of complex carbs, and refined carbs. Refined carbs are also known as added sugars, table sugar, enriched flour, etc.
These are the processed forms of carbs, and are found in foods such as desserts, candy, soda, sugary drinks, chips, white bread, white pasta, junk food, etc.
These foods are commonly associated with high blood sugar spikes, weight gain, and obesity. They also don’t just contain refined carbs, but also tend to contain high amounts of saturated fat, and sodium. But for whatever reason, the carbs still get thrown under the bus, altogether.
Another reason carbs get a bad wrap is because of blatant bullshit lies and myths about insulin making us fat, and blood sugar spikes (in general) being “bad”. These ideas have already been put to the test, and SHUT DOWN when overall energy balance is equated for. Heh, like I said.
But the reality is that adding whole, complex carbs to your diet – like whole grains, fruit, legumes, sweet potatoes, etc – can benefit your health in many ways. And eating a banana, or beans, is not even remotely the same thing as eating a sugary food, or beverage. And eating carbs will NOT inherently make you “fat”. Sheesh. Enjoy your carbs.
(3) THE RESULTS YOU’RE LOOKING FOR COME FROM HABITS, NOT 3 WEEKS
The typical New Year phenomenon where gyms become packed with new people looking to improve themselves, only to seemingly disappear a month or so later.
A big reason for this tends to be that someone may feel like they’re not making any kind of progress. But I’m pretty sure they’re called New Year’s resolutions, not new month’s resolutions.. Heh.
The important thing here is to know that real progress and real results come from building good habits over time. Even if someone feels like they don’t know what they’re doing (hey, I offer online coaching!) still showing up will build experience, knowledge, accountability and discipline.
This will not only lead someone to the results they want, but they will reach a place where they realize their results are in their control. And this feeling can be pretty damn powerful, let me tell you!
(4) EAT MORE FIBER
Fiber is wildly underappreciated, and under eaten. It has so many benefits, yet due to refined carbs, animal products, and junk food, fiber tends to get left out of many people’s eating habits.
The good news is that it’s way easier to get than most people think. You don’t have to take fiber supplements, or some other bs “product” some company is trying to sell you. Fiber is actually found in all plant foods. Just in varying amounts, and types.
Fiber has been shown to:
- Help with weight loss/weight management
- Provide satiety – feeling full & satisfied from a meal
- Help control blood sugar
- Lower cholesterol
- Lower blood pressure
- Promote gut health
- Promote healthy bowels
- Promote healthy digestion
- Help protect against colon cancer
Those are just some of the benefits. But the research continues to come out on the insane benefits of fiber.
Fiber can take time to get used to if you’re new to it. Which is why it can sometimes cause gas and bloating. This is just your gut microbiome adapting to it, much like our muscles adapt to exercise.
Introducing it a little at a time, and slowly increasing your intake week by week will be your best bet!
And again, fiber is contained in all plant foods. Animal products contain zero fiber. Just blood and the hormones of a helpless and terrified animal. Bleh. But anyway, even though it’s in all plant foods, some of the best, high fiber food sources are:
- Beans
- Whole grains
- Berries
- Lentils
- Bananas
- Chickpeas
- Split peas
- Chia/flax/hemp seeds
- Avocados
- Sweet potatoes
(5) STRENGTH TRAIN!
The importance of strength training is wildly underrated.
I’m simply talking about general strength training, not being the strongest person in the gym.
Benefits up for grabs are things like:
- Being stronger, lol, but seriously, it makes life much easier having some kind of strength foundation
- Stronger BONES
- You get to eat MORE food
- Better blood sugar control
- Improves body composition
- Helps with weight loss
- Improves balance
- Improves posture
- Good for the heart
- Benefits the brain and mood
- You might discover a new-found love for seeing and feeling yourself getting stronger (Not even necessarily building bigger muscles, but actually feeling your body become more powerful… it’s a powerful thing). With that comes increases in confidence, self-esteem, personal drive. Plus a new hobby that gets you excited!
I mean who would want any of those benefits? Psh.
(6) EAT MORE BEANS
Just like fiber, beans are extremely underrated and under eaten.
Yet, various research from around the world indicates that beans, or legumes, are one of the healthiest foods on the planet. And they’re considered to be a longevity food, as they’re one of the main staples of the diets of the longest living people on the planet.
Look up The Blue Zones for a deeper dive on that!
But beans, and legumes as a whole, can be a great addition to your diet and can help boost your health in many ways! And they’re a great source of fiber and plant protein!
(7) TRACK YOUR PROGRESS AND WORKOUTS
If you’re someone who has the goals of getting bigger, stronger, improving on this or that, then tracking your workouts and progress is one of the most important habits to jump on
Over time, you’ll be able to see exactly what works and what doesn’t. Not to mention directly seeing your progress in written form. This also helps to plan out workouts properly as the weeks and months go on, ensuring that you’re not going backwards, or stalling.
Use a workout notebook, piece of paper, spreadsheet, or your notes app in your phone, whatever the hell you prefer!
(8) DON’T OBSESS OVER THE SCALE
Weighing yourself can absolutely be helpful in any fitness journey. The problem is, many people start to obsess over the scale, and let it essentially control their whole lives.
The thing is the scale can go up or down for so many different reasons. And there’s a lot going on other than whether or not you’re making progress.
Some people might skip on a meal, or be afraid to eat entirely because they fear the scale will jump up. Do not fall into this way of thinking.
Drinking water can make the scale go up
Eating the healthiest meal can make the scale go up
Having too much sodium that causes your body to hold water can make the scale go up, or not move
Building muscle can make the scale go up
Wearing different clothes or shoes can greatly offset the scale
The point is, the weight you see on the scale can be determined by many things. NOT just your progress. Feel free to use the scale here and there, just don’t get caught up with letting it drive your every decision.
A better way to track progress is by taking measurements, judging how you feel, and writing down your workouts to track and see progress, overtime.
(9) SOY DOES NOT AFFECT YOUR HORMONES & IS ACTUALLY HEALTHY
Yet another misunderstood and underrated food group. Soy has consistently been dragged through the mud and criticized for messing with your hormones, or causing man boobs.
However, recently, many clinical trials and studies have looked at soy consumption, and they all say the opposite of these anti-soy claims. The data actually point to soy having many health benefits. Some of which include heart and brain benefits.
Soy is also an excellent source of protein!
And in regards to the whole soy and estrogen thing.. Basically, we have hormone receptors in the body, and soy appears to act on them. However, the particular estrogen receptor it acts on is one that helps to lower or control estrogen levels in the body, not raise them.
This is the main fact unknown to most people, but it’s a key distinction in the discussion of soy and its interaction with hormones.
Basically put, soy is not harmful, it’s not going to cause cancer, or man boobs, and it’s actually been shown to have numerous health benefits.
Dairy milk, on the other hand, does actually appear to act on the hormone receptors that raise estrogen levels, being that it is actually mammalian estrogen. Whereas soy is not a mammal, ha.
Because of this, there actually are some links between dairy consumption and the risks of prostate and breast cancers. As well as dairy being linked to asthma, skin problems, stomach issues, the list could go on… that being said, replacing cow’s milk with soy milk, for example, is another great and simple way to help improve your health for the new year!
(10) EAT MORE PLANTS!
Although several of these tips already involve eating plants, this one is just a broad one to drive the point home.
Eating more plant-based has been demonstratively proven to improve so many aspects of our health. And it’s really as simple as adding in more fruits, veggies, legumes, whole grains, and nuts & seeds.
Why is eating more plant based so beneficial? Because plants have all the things we need as humans to not only survive, but to thrive. Things such as: fiber, antioxidants, polyphenols, complex carbs, etc.
Because of this, plant foods help to:
- Give us steady energy
- Reduce inflammation – lowers risk of arthritis, faster recovery
- Strengthen immune system
- Manage weight
- Control blood pressure
- Control blood sugar
- Manage cholesterol levels
- Promote gut health
- Promote healthy hormone function
- Promote satiety without over eating calories
- Fight cancer promoters
- Keep the heart & brain healthy
- Keep the organs healthy
- Keep the colon healthy
- Keep bones strong
- Slow aging
Literally, as the data keeps coming out, the list grows..
SUMMARY
There’s 10 health and fitness related tips for the new year! In short, eat more plants, try to move more, and track your progress!
Thanks for reading!