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7 Resolutions You Can Keep
Are you feeling reluctant to create New Year’s Resolutions? After years of failed resolutions past, I don’t blame you. However, if you pick the right resolutions, you’ll face the New Year head on, ready to make good on your big plans from January 1 all the way to December 31. What kind of resolutions will you actually keep this year? Good question. Here are seven resolutions that you can keep and that will help you achieve big strides towards your fitness goals in 2025: Resolution #1: Get Fishy Giving your health a boost doesn’t have to take an incredible amount of time. With this resolution, it doesn’t even take will power. All it takes is modifying your grocery list by buying fish on occasion. Enjoy fish for dinner once a week, and you’ll protect your heart from disease and increase your chances for a longer life. Go with salmon, trout, flounder, or tuna. Resolution #2: Lather Up You want your skin to look young and healthy, so this is the year you do something about it. Keep a bottle of sunscreen on your counter. When getting ready for your day, make it part of your routine to spread some sun-shielding lotion on your face, arms, and neck. It’ll save your skin so it’ll look its best in years to come and prevent skin cancer. Resolution #3: Sweat in the AM In today’s world, it can be difficult to find the time to exercise. One way to increase your odds for exercising each day is to knock it out first thing in the morning. This year, resolve to exercise right after waking up. Adjust your wake up time to accommodate your morning sweat session. Resolution 4: Swap One Meal By swapping out one of your daily meals for a 1 or 2 scoop protein shake you’ll save yourself a few hundred calories each day while providing your muscles with much needed protein. Most of my clients choose to make this swap for breakfast, since it’s so convenience to shake up some protein powder and water to drink on-the-go as you race out the door to start your day. If you only choose to make one resolution this year make it this one – you’ll be astounded at the quick results this simple daily swap will deliver. Resolution 5: Push Your Body Know that half marathon you’ve been considering? Want to stop feeling the need to eat cake at every birthday party you attend—even when the cake is dry? This is the year you train properly for that race, say no to cake on occasion, and take up mountain climbing. Find someone with the same goal, make a plan to reach the goal, and get started. Once you complete your first goal and see that it wasn’t as impossible as you once thought, you may just find yourself setting even bigger goals for next year. Resolution 6: Down More H2O Your body is primarily made up of water. Keep it that way by skipping soda and sipping on water all day long. A great way to make strides toward your watery goal is to fill up the biggest water bottle you can find and go at it. Preferably, you can drink from something that holds 2.2 liters (9 cups), as all you’ll need is a single fill up in the morning to stay hydrated all day long. Resolution 7: Stretch Every Day One of the best ways to avoid injury, as we age, is to take a few minutes to stretch daily. This is most effectively done after you have warmed up and before you begin the intense portion of your routine. By taking the best care of your muscles, with stretching, you’ll avoid taking time off for injury recovery and will be able to accomplish your goals quicker. There you have it, 7 realistic New Year’s Resolutions to help make 2025 your best year yet. The most effective way to ensure that you stick with your resolutions is to become one of my valued clients. I’ll be by your side every step of the way as we get you from where you are today to the body that you want to live in tomorrow. Call or email me now to get started on my best program!    Fad Diets: If It Sounds Too Good to Be True…  You’ve already lived through more fad diets than you can probably count. Remember when grapefruit was supposed to melt fat? Or when cabbage soup was the answer to everything? Now it’s the Kardashians and lollipops, or tea, or … The packaging has changed. The promise hasn’t. And they’re still just trying to separate you from your dollar. A fad diet usually shows up with bold claims – in a hurry. Lose 10 pounds in 10 days. Reset your metabolism. Never feel hungry again. Fad diets can be especially risky after 50 or so. You run the risk of less muscle and energy, nutrient deficiencies, and slower recovery. That’s the exact opposite of what you want, for this stage of life and as you age. So how do you spot a fad diet? • It promises fast results with little effort • It bans common foods with no medical reason • It relies on testimonials instead of evidence • It’s “new,” “secret,” or “revolutionary” • It makes you feel guilty for eating normally Healthy eating is like exercise. Aim for consistency. Real food, enough protein, plenty of fiber, and habits you can actually live with. Healthy, sustainable lifestyle choices. A healthy relationship with food. And no cabbage required. Ayurveda and The Raw Food Diet >span class="qowt-font6-Arial">Ayurveda, is from the ancient Indian language, Sanskrit, and literally means "Knowledge of Life". >span class="qowt-font6-Arial">Ayurvedic approach to life involves listening to and addressing the unique needs of your body, recognizing and balancing your mental and emotional states and deepening your connection with your spirit, your essential self.
>span class="qowt-font6-Arial">normalise and alkalise your body. This, in turn, connects the mind with the body; thus, Ayurveda and the Raw Food diet are very similar.
This article will hopefully provide a brief guidance on how you could connect the two in a way that is optimal to your health.
In Ayurveda, the idea is that you eat according to your ‘dosha’; vata, pitta and kapha. Vata is composed of the elements of air and ether Pitta is composed of the elements of fire and water Kapha is composed of the elements of water and earth
Vata types are generally thin and find it hard to gain weight. Vatas need to get sufficient rest and not overdo things, as they can tire easily.
Pitta types are generally medium sized and well proportioned. They also tend to be intelligent, with a sharp wit.
Kapha types tend to have sturdy, heavy frames. They are prone to gain weight easily. They often tend to have a positive outlook on life.
So, what does this mean, and how does it apply to you? In Ayurveda, it is believed that each person is governed by one dominant dosha and you should eat according to that dosha. However, this article is concerned with Ayurveda and Raw Food, so I will only mention the foods that coincide with both these diets.
Vata Balances: Sweet fruits, apricots, avocado, bananas, berries, grapes, melons, asparagus, beets, cucumber, garlic, radishes, zucchini. Aggravates: Dried fruits, apples, cranberries, pears, watermelons, broccoli, cabbage, cauliflower, raw onions.
Pitta Balances: Sweet fruits, avocado, coconut, figs, mango, prunes, sweet and bitter vegetables, cabbage, cucumber, okra, potatoes. Aggravates: Sour fruits, berries, bananas, plums, oranges, lemon, pungent vegetables, garlic, onions.
Kapha Balances: Apples, apricots, berries, cherries, cranberries, mangos, peaches, pungent and bitter vegetables, broccoli, celery, garlic, onion. Aggravates: Sweet and sour fruits, bananas, coconut, melons, papaya, sweet and juicy vegetables, potatoes, tomatoes.
>span class="qowt-font6-Arial">Ayurveda, which are very easily translated to a Raw Food Diet. Such suggestions are:
Eat mainly seasonal fruit, vegetables, nuts, seeds and grains Eat according to your constitution, or dosha Fast for one day every two weeks Establish a regular eating routine Eliminate or limit caffeinated, carbonated and alcoholic beverages from your life Drink herbal tea, fruit and vegetable juices Breakfast Protein Parfait
Here’s a great recipe to make the night before for an easy grab-n-go breakfast straight out of the fridge. It’s packed with protein, vitamins and minerals for sustained energy all morning long. And it tastes great too. What you need ¼ cup Greek Yogurt, plain, fat free Instructions 1. In a small bowl use a whisk to combine the yogurt, cottage cheese and protein powder. Mix until well incorporated. 2. Place half of the yogurt mixture into a clear cup, top with the berries and then the remaining yogurt mixture. Top with pecans. Nutrition Motivate your friends, family and co-workers! Use the “refer a friend” link below to forward this newsletter to your friends, family, and coworkers. |
Lawrence Marcuson 2670 Charles Ct NW 5072023894   GRAND PA STRONG Online Life Transformation Online Coaching/Training is a new and exciting way for me to provide more effective, and more cost effective, body transformation services for people looking to be their best and Move Well to Age Well. Your virtual Personal Trainer - Anytime or Anywhere!! Learn more: Drops of Inspiration “Action may not always bring happiness; but there is no happiness without action.” - Benjamin Disraeli 4 Worst Breakfast Items
Don’t get caught eating one of these 4 things for breakfast: 1) Breakfast pastry: muffins, doughnuts, bear claws and croissants sure taste good with coffee, but all those refined carbs are going to cause unwanted weight gain. 2) Granola Bars: watch out for the breakfast bars that claim to give you fiber, vitamins and minerals. Check the number of carbs and sugars on the back of the label – most contain the same sugar as a pastry. 3) Cereal: here’s another popular breakfast item that has tons of sugar lurking beneath its surface. Only eat cereal that has no added sugar and that contains some protein and healthy fat. 4) Drive Thru Breakfast Sandwich: don’t even think about heading to the drive thru for a quick breakfast sandwich. Instead grab a hard boiled egg from home to enjoy on your commute. |