Shape Up for Spring and Beyond

By Lois Manzella Marchitto, Fitness Knocking
Spring is in the air! Can you feel it? The temps are getting warmer and the sun is shining brighter. You might be itching to get outside. Spring often ushers in a reboot to those health and fitness goals you set way back when the new year rolled around. I know, I know- it’s easy to let resolutions slide when the weather is cold and snowy and the dark hours come faster than you expect. Keep in mind that to be healthy long-term, you need to make sustainable lifestyle choices. And simple goes a long way. ​

Tips for getting started

If you can imagine what your future self will look like, it will be easier for you to achieve this goal. Ask yourself “what am I working towards?” Try this 30-60 second meditation. Close off all distractions, then with your eyes closed, focus on the image of your future self at the goal you set. See yourself looking great! What are you wearing now? How do you feel? What is your energy level? Is there a big smile on your face? Can you do things physically now that you weren’t able to before? The more detailed you can imagine your future self, the more motivated you will be to keep up with a healthy routine.

Staying active

It can be hard to find the time to exercise, but even 10 extra minutes of movement a day makes a huge impact by the end of the week. Get up at least once an hour from your desk. Take a quick walk or move briskly in place. Take phone calls standing up. Visit someone in person versus emailing them. 

Working from home? Take frequent movement breaks. Make a cup of herbal tea and drink it outside for a few minutes. 

When you see how these extra movements can add up to extra weight loss or more energy, you will feel motivated to keep it up. You may not even feel like you’re making any big changes. 

Keep boredom at bay

Try something new to be active. Maybe join a hiking club like Thrive Morris Hikes, which meets on the 4th Saturday of every month. Check the Morris County Chamber Events Calendar for details. Outdoor activities do wonders for your mental health as well.

Hire a personal trainer and ask for a routine that is unique and different. Perhaps kickboxing, Pilates, dance aerobics, or sport-specific agility training.

Enlist the help of a friend. Talk and walk, even if it’s on the phone. do a walking meditation or just take in the sights.

Healthy food for your body and mind.

Eat foods in their original states as much as possible. 

Rest

Remember to sleep. It’s important for your body and mind, helping you recover from the stresses of daily life and recharge. The number of hours you sleep will have a direct impact on weight loss goals. I had a client who only slept 3-4 hours per night and her weight loss hit a plateau. But when she added 1-2 more hours each night, she shed 10 pounds in six weeks!

Stay on track

Remember- your health is a gift. Healthy eating, exercise, stress management and sleep shouldn’t be a punishment. Keep it simple. If you incorporate even 1 of these suggestions today you’ll be on your way to sustainable health well beyond the Spring.

Lois is the owner of Fitness Knocking LLC. She  can be reached at [email protected] ​