Five Quick + Dirty Fitness Tips


I heard on Live with Kelly + Ryan (the five seconds I got to watch before my son turned it off in protest to watch Curious George)  this morning that half of all people (I wasn't asked so they may have missed some folks) have quit their NY's resolutions by now. 

Since a lot of people make NYR about fitness + weight loss, it's safe to assume 50% of the population have thrown in the towel on their physique. Why? I'm no expert but I think one of the biggest problems is that people make unrealistic goals when it comes to health.

Never gonna eat fast food again. Never gonna have a morsel of sugar ever in my life again. Going to go to the gym an hour every single day. Liposuction tomorrow. Or something like that.

But fitness doesn't have to be a big scary thing. It can be incredibly simple (not easy, there's a difference). So if you're one of those who have dropped the ball on your weight loss or fitness goals, here are five tips to help you get back in the saddle (or on the treadmill or whatever). 

Move 30 Minutes/Day 

This can be a stroll around your office building. Parking at the back of the parking lot so you get in a few extra steps. Dancing in your living room. Yoga in your bedroom. Or yes, it can mean going to the gym and lifting some weights. But it doesn't have to be that if you're not there yet. Just move your body. We live in a time of sitting (which we are not designed to do for long periods of time), and all of us could probably move more.

Schedule Your Exercise

This can be in addition to moving 30 minutes/day. Being off your bum for half an hour really shouldn't be what you count as exercise. So building on that, schedule your work outs like an appointment. Find a realistic time in your day that you can manage a 30 minute or longer session, and put it in your calendar. If this means you've got to get up 45 minutes earlier, do that, too. Health is important (sleep is also important, so if you're sleep deprived, fit it in somewhere else). 

Swap Your Cereal for Protein

Cereal is not a good breakfast option. It's got about the same amount of nutrients as a candy bar - yes, even most of the "healthy" stuff. I don't always eat breakfast (it really isn't essential if you're not hungry when you wake up), but when I do, it's an egg, or a smoothie with spinach. This will keep your blood sugar levels even so you're not starving in an hour. You'll likely be able to make it to lunch without a snack - which are also not necessary, but that's another post for another day. 

Make Your Coffee At Home

Okay, this one won't apply to everyone. But I'm going to share my personal experience: Hi my name is Kali Rose and I'm a former Starbucks addict. Seriously. I prefer local coffee shops (so this applies to them as well), but there wasn't one super close to me, so I became addicted to the green goddess. It cost a lot of money, and a lot of calories. Any frappuccino at Starbucks is going to have more sugar than a cupcake, and the same usually goes for flavoured lattes as well. I ordered mine half sweet or with one pump, but it's still expensive, and excess sugar that I don't need.

I started making my own iced mocha at home - the beauty I dubbed the "Anti-Aging Mocha". Sign up for my TinyLetter and I'll send it to you. It's delicious, and actually good for you. 

If you're not into making lattes or mochas, brew your own coffee at home. Add your own sugar, milk, etc. At least then you'll know what you're getting and if you're a flavoured latte addict, it'll trim off a huge amount of calories (and money). 

Ditch Machines, Use Free Weights

So if you are at the point that you've incorporated weightlifting into your routine (everyone should do this, literally everyone), don't be tempted by the machines. Sure, they seem easier, they've got a nice little guide posted on the side of them, and they may even trick you into thinking you can lift more than you actually can. But therein lies they problem - weight machines focus on bigger muscles but miss smaller ones that you, ya know, you actually use in real life. You're only working 1-2 muscle groups at a time, whereas using free weights (and there's no shame in the 5 pounders, by the way) engages many more muscles including your core - which is essential for building strength all over the body. Here's a few workouts to get you started.