People love lists don't they? We see you Buzzfeed and Thought Catalog readers...so here's a list!
Michele Mileski, fitness director at Courtside, had some great advice on a recent blog post on the Bay Club blog. Below is her excerpt on how to be successful in obtaining lifelong health and fitness.
1. Set specific and measurable goals not related to weight loss exclusively. Enter a 5K for example, or complete 10 pushups, or hold a plank for 60 seconds. The weight loss will follow and when the scale doesn’t budge for a week you have another method of tracking progress.
2. Seek out an expert to design a plan to achieve those goals by using your complimentary sessions at your club or working with a professional trainer for a period of time.
3. Measure your progress at specific intervals, like weekly and monthly, to ensure your plan is effective. Use multiple measures like body fat, endurance or strength testing.
4. Make a few changes to your diet weekly and build on them each week, e.g., eat breakfast every day, eat vegetables with 3 meals, drink a glass of water before each meal.
5. Use a workout buddy to help keep you accountable.
6. Exercise moderation in your expectations. Start off with 3-4 days per week for 60-90 minutes instead of every day. Remember, your program has to be sustainable to be successful.
7. Spend equal amounts of time on strength training and cardiovascular work. Muscle tissue is the engine of your body and ONLY strength training will increase that, allowing you to eat more food instead of less over the long term, especially as we age.
8. Evaluate your fitness program at regular intervals and mix things up regularly by trying new exercises and classes to keep your workouts fresh.
9. Create a support system with family and friends and include them in your efforts by designating a family fitness day or going for a walk instead of a meal to catch up.
10. Expect occasional setbacks – This is a new lifestyle not a temporary change, so learn to roll with the ups and downs of energy and progress and you will reap the rewards.
For the full read click here.
In short, have a plan, support, and keep at it. This may be a shameless plug, but professional service during the beginning can be a game changer as a good trainer can get you on the right step and progress you to independence. For those without gym access or extra income, we recommend online coaching as an alternative which is a bit cheaper than a physical trainer. I recommend Keith Alpici, but there are plenty of other services as it is a growing market with booming technology nowadays.
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