Out With the Old. In With the New…HABITS!

BFM Intro picTwo weeks into the new year and chances are you’re still pretty amped up about those new year’s resolutions. But what happens when the initial excitement begins to fade? One thing that can keep you on track is building better habits. This is the time to build those new, healthier habits & work on making them stick!  Here are some health and fitness tips to help you do just that.


Ali’s Top 5 Fitness Tips During January: 

  • Get rid of the ” I don’t have time” excuse:  Simply put, we all have super busy live & the first thing to go is our workout when we feel overwhelmed & busy. Here’s the thing – MAKE the time.  All of us are capable of finding at least 15 minutes daily to move our bodies.  A big trend for 2014 is high intensity interval training (HIIT) & the idea of  “training smarter, not longer.” If you don’t have 45 or 60 minutes to dedicate to your workout, 15-30 minutes can get you an effective workout. Do what you can with the time you have and with consistency you’ll start to see improvement! If you’re feeling really unmotivated, just tell yourself you’re only going to workout for 10 minutes.  Once you get moving, odds are you’ll keep going for double or triple the time.
  • Variety:  The best way to increase fitness and prevent boredom is to switch things up! Incorporate some yoga or pilates to compliment those super intense workouts or try out a new class at the gym or even consider working with a private trainer.  Personal training is another big trend for 2014.  Private training/instruction is a great way to learn new ways to move your body, help you become better focused on “how” to accomplish your goals and it helps you stay motivated and accountable. Yes, it’s a bit of a financial commitment, but an investment that is well worth it.
  • Make It Social:  You don’t have to separate gym time from your social life. Try combining them!  Find a friend to attend a class with, or workout together during “happy hour” on a Friday night. Better yet, make plans to get up on a Saturday or Sunday morning to meet at the gym for a workout before grabbing coffee.  Hold each other accountable for showing up!  Showing up is the hardest part after all!
  • Have a Plan! Just like you would prep food or meals for the week,  prep for your workouts.  Decide which classes you’re going to take and when. If you’re working out on your own, hit the gym with a plan of the exercises you’re going to do & the frequency (# of reps, # of sets). Write it down and bring it with you. Don’t leave until you’ve checked off everything on your list.  Keep a journal of the workouts you completed!
  • Lazy Days Happen! On days when going outside, a trip to the gym or attending your favorite class is just not appealing, take 20-30 minutes to workout at home! Don’t worry if you don’t have any equipment, bodyweight is your biggest tool & keep the workout simple. Household items like a towel, paper plates, soup cans or water bottles can work great too.  Get inspired by checking out YouTube for a workout or check back next week for my 15 minute full body home HIIT workout routine!


Grace’s 5 “health tips” for January:


  • Choose a “refresh” day each week: pick a day when you have no parties, no business networking, no nothin’, and cook yourself a great dinner at home. This could be a chance to try a new recipe, or a new vegetable (brussels sprouts, anyone?).
  • Keep a food and exercise journal: it holds you accountable to yourself. Leave it by your bed, and make an entry before you go to sleep. If your day didn’t go so well, think about what you can do better tomorrow and write it down.
  • Pick an accountability buddy: find someone to cook with (and/or exercise with as per Ali’s recommendation). In the very least, use that buddy to check in with every couple days via text. Tell them what you ate, when you exercised, anything to help you stay accountable. You could even start a “healthy cooking with friends” night that holds you accountable but is also fun.
  • Support Bodily Detoxing Functions: the easiest way to do this is to sweat, so go exercise! Also, support your liver via antioxidant foods, leafy greens, cruciferous veggies (cauliflower, broccoli), turmeric, cinnamon, licorice, ginger, herbal detox teas, and also lemon water. Also consider a soothing detox bath with sea salts, epsom salt, and essential oils. It does wonders for your muscles and your sleep as well.
  • Support your digestive system: this should be everyone’s priority and it definitely should be a habit! A healthy gut improves your immune system, your mood, your sleep, and definitely your overall health. Take a high quality probiotic, digestive enzymes, and eat fermented foods/drinks such as kimchi, sauerkraut or kombucha. Aim to eat high quality (local, pasture-raised) protein, veggies, and healthy fats. Avoid processed, refined, and pre-made foods. Your digestion will thank you, and when you’re 85 and feeling great, your body will thank you. Next week I will be sharing recipes that incorporate some of these detoxing foods! Stay tuned!



Follow Ali on Twitter: @MoveSweatLove

Follow Grace on Twitter: @gracebrinton