Welcome to 2013! People's energy levels are high, that brand new gym membership is still shiny and you simply feel like lifting weights on cloud nine.
Last year, 51 per cent of polled Canadians made New Year's resolutions and most of them focused on eating healthier, flossing and even saving the world. A recent study from the University of Scranton found the top resolution for polled respondents was to lose weight, followed by getting more organized and spending less money, according to Statistics Brain.
But before you start making a list of the top trendy exercises or recipes you want to try out this year, make sure you have a reason behind making resolutions.
"Maybe you want to fit in to your 'skinny jeans' again, or maybe you want to be there to see your grandchildren walk down the aisle. Take time to remind yourself why you’re eating healthy and working out. When your reasons mean something to you and are important, you are more likely to succeed," says Belinda Morrison, personal trainer and president of Be More Fitness, based in Calgary, Alta.
Morrison suggests writing your resolutions and placing them where you can see them, scheduling classes or exercises in a weekly agenda and thinking about bite-sized goals rather than larger ones.
"Start small, maybe twice per week and after a month, try moving up to three times a week of exercising. Or make one small change a day, soon you will see big changes in how you look and feel," Morrison tells the Huffington Post Canada.
To help you out, we asked personal trainers, athletes, nutritionists, dietitians and health experts across the country to share their best tips for starting a new year. Remember, always go at your own pace, and if you're worried about trying a new food or exercise routine, consult with an expert first.
1. Start Now:
TIP FOR 2013: "Start now! Not tomorrow, not next week, not next Monday. Why wait to feel proud of what you’re doing for yourself? Take control and make a difference now."
THE EXPERT: Jennifer Raven, director of fitness and group exercise at the Toronto Athletic Club.
TIP FOR 2013: "Start now! Not tomorrow, not next week, not next Monday. Why wait to feel proud of what you’re doing for yourself? Take control and make a difference now."
THE EXPERT: Jennifer Raven, director of fitness and group exercise at the Toronto Athletic Club.
2. Seek Help With Pride:
TIP FOR 2013:"No champion ever became a champion without help and guidance. This can come in the form of a coach, a trainer, an instructor, a friend, a book, a website or even a blog."
THE EXPERT: Kyla Gagnon, personal fitness trainer of Inside Out Fitness, based in Victoria, B.C.
TIP FOR 2013:"No champion ever became a champion without help and guidance. This can come in the form of a coach, a trainer, an instructor, a friend, a book, a website or even a blog."
THE EXPERT: Kyla Gagnon, personal fitness trainer of Inside Out Fitness, based in Victoria, B.C.
3. Find Your Reasons:
TIP FOR 2013: "Make a list of three reasons why it is important for you to maintain great health and post your list where you can see it every day. This is your motivation to stay on track with your goals."
THE EXPERT: Andrea Doepker-Gavidia, trainer and owner of Train For Life Fitness & Lifestyle Consulting, based in Saskatoon, Sask.
TIP FOR 2013: "Make a list of three reasons why it is important for you to maintain great health and post your list where you can see it every day. This is your motivation to stay on track with your goals."
THE EXPERT: Andrea Doepker-Gavidia, trainer and owner of Train For Life Fitness & Lifestyle Consulting, based in Saskatoon, Sask.
4. Get Back To The Basics:
TIP FOR 2013: "Everything our bodies do can be broken down into essential movements: squat, lunge, push, pull, and rotate. Functional movements work with these natural motions to improve joint stability, mobility and improve your quality of life."
THE EXPERT: Craig McNamee and Adam Reynolds, personal fitness trainers at Catalyst Health, in Toronto, Ont.
TIP FOR 2013: "Everything our bodies do can be broken down into essential movements: squat, lunge, push, pull, and rotate. Functional movements work with these natural motions to improve joint stability, mobility and improve your quality of life."
THE EXPERT: Craig McNamee and Adam Reynolds, personal fitness trainers at Catalyst Health, in Toronto, Ont.
5. Take Risks:
TIP FOR 2013: "The definition of insanity is doing the same thing over and over expecting different results. Don’t approach 2013 in this manner. Taking a risk is all about opening yourself up to a change and accepting the need for change. Avoiding risk is one of the most powerful reasons we don’t reach our potential."
THE EXPERT: Eva Redpath, fitness trainer and dance choreographer of Toronto.
TIP FOR 2013: "The definition of insanity is doing the same thing over and over expecting different results. Don’t approach 2013 in this manner. Taking a risk is all about opening yourself up to a change and accepting the need for change. Avoiding risk is one of the most powerful reasons we don’t reach our potential."
THE EXPERT: Eva Redpath, fitness trainer and dance choreographer of Toronto.
6. Eat Carbs At The Right Time:
TIP FOR 2013: "Consume most of your carbohydrates for the day after you exercise. Carbohydrates are energy and excess energy gets stored when it's not being used. Where does that excess energy get stored? In your fat cells."
THE EXPERT: Jean-Luc Boissonneault, personal trainer and CEO of Free Form Fitness, based in Ottawa, Ont.
TIP FOR 2013: "Consume most of your carbohydrates for the day after you exercise. Carbohydrates are energy and excess energy gets stored when it's not being used. Where does that excess energy get stored? In your fat cells."
THE EXPERT: Jean-Luc Boissonneault, personal trainer and CEO of Free Form Fitness, based in Ottawa, Ont.
7. Think Green:
TIP FOR 2013: "Add in cruciferous vegetables — think broccoli, kale, cabbage and Brussels spouts. Cruciferous veggies are rich in vitamins, minerals, fibre, and phytochemicals and have been linked to lower cancer risks."
THE EXPERT: Danielle Felip, holistic nutritionist, based in Toronto.
TIP FOR 2013: "Add in cruciferous vegetables — think broccoli, kale, cabbage and Brussels spouts. Cruciferous veggies are rich in vitamins, minerals, fibre, and phytochemicals and have been linked to lower cancer risks."
THE EXPERT: Danielle Felip, holistic nutritionist, based in Toronto.
8. Don't Forget To Have Fun:
TIP FOR 2013: "Once a week, plan a fun workout, something that you actually look forward to. Take a dance class, join a sports team, or go on an active date with your partner. You are way more likely to exercise if it is something you enjoy."
THE EXPERT: Kathleen Trotter, personal trainer, based in Toronto.
TIP FOR 2013: "Once a week, plan a fun workout, something that you actually look forward to. Take a dance class, join a sports team, or go on an active date with your partner. You are way more likely to exercise if it is something you enjoy."
THE EXPERT: Kathleen Trotter, personal trainer, based in Toronto.
9. Clear The Crap:
TIP FOR 2013: "It's essential when you are moving towards a healthier lifestyle to remove all things that steer you away from that goal. The first step towards healthier eating is to clear your cupboards of all your junk foods. Remove chips, microwave popcorn, cookies, snack packs, chocolates and refined sugars. This doesn't mean you can never eat these foods again. Limit your treats to one day or one meal a week where you go out of your way to get these foods."
THE EXPERT: Sammy Kennedy, CEO and fitness trainer of Booty Camp Fitness.
TIP FOR 2013: "It's essential when you are moving towards a healthier lifestyle to remove all things that steer you away from that goal. The first step towards healthier eating is to clear your cupboards of all your junk foods. Remove chips, microwave popcorn, cookies, snack packs, chocolates and refined sugars. This doesn't mean you can never eat these foods again. Limit your treats to one day or one meal a week where you go out of your way to get these foods."
THE EXPERT: Sammy Kennedy, CEO and fitness trainer of Booty Camp Fitness.
10. Get Enough Protein:
TIP FOR 2013: "Make sure you get enough protein per day. Protein is the building block for your body to build stronger muscles. More muscle makes you feel stronger, healthier and burns more calories per unit of time. An active individual should have a minimum daily intake of one gram of protein per kg of his or her body weight -- and a gram per pound of his or her body weight would be ideal."
THE EXPERT: Jason Gee, personal trainer at Personal Fitness Consulting, based in Toronto, Ont.
TIP FOR 2013: "Make sure you get enough protein per day. Protein is the building block for your body to build stronger muscles. More muscle makes you feel stronger, healthier and burns more calories per unit of time. An active individual should have a minimum daily intake of one gram of protein per kg of his or her body weight -- and a gram per pound of his or her body weight would be ideal."
THE EXPERT: Jason Gee, personal trainer at Personal Fitness Consulting, based in Toronto, Ont.
11. Get Enough Snooze Time:
TIP FOR 2013: "Never mind the old axiom, 'I'll sleep when I'm dead'. Poor sleep is implicated in poor cognition, poor adaptation to exercise, fatigue, irritability and weight gain due to messing with the hormones that regulate our appetites. Get your quality Z's and you'll reduce stress, increase alertness, and make your exercise more productive and more tolerable."
THE EXPERT: Cris LaBossiere, certified cycling coach and personal trainer of Rhino Fitness, based in Winnipeg, Man.
TIP FOR 2013: "Never mind the old axiom, 'I'll sleep when I'm dead'. Poor sleep is implicated in poor cognition, poor adaptation to exercise, fatigue, irritability and weight gain due to messing with the hormones that regulate our appetites. Get your quality Z's and you'll reduce stress, increase alertness, and make your exercise more productive and more tolerable."
THE EXPERT: Cris LaBossiere, certified cycling coach and personal trainer of Rhino Fitness, based in Winnipeg, Man.
12. Find A Buddy:
TIP FOR 2013: "Accountability measures are important — it’s human nature to stay where you’re comfortable and this can lead to complacency. When you share your plan with others, your success rate naturally rises. Often, when left to our own devices we can succumb to procrastination and become unmotivated. Finding a workout partner who has similar goals and interests can take your fitness plan from flat lining to fun."
THE EXPERT: Brent Bishop, fitness expert based in Toronto, Ont.
TIP FOR 2013: "Accountability measures are important — it’s human nature to stay where you’re comfortable and this can lead to complacency. When you share your plan with others, your success rate naturally rises. Often, when left to our own devices we can succumb to procrastination and become unmotivated. Finding a workout partner who has similar goals and interests can take your fitness plan from flat lining to fun."
THE EXPERT: Brent Bishop, fitness expert based in Toronto, Ont.
13. Eat Naked:
TIP FOR 2013: "Do you ever come home after work and take off your work clothes and put on the comfy sweats? And soon after that you sit down to eat, guilt-free because your belt line isn't reprimanding you for overindulging? Restrictive clothing helps you gauge your stomach expanding from over-eating. Better yet, eat naked! That’s right. Take off your clothes and then eat. If you think you need to lose weight or tone up, then eating naked pretty well guarantees you will not eat as much. Sound ridiculous? Try it."
THE EXPERT: Amir Nevo, exercise physiologist of Health Wave, based in Halifax, N.S.
TIP FOR 2013: "Do you ever come home after work and take off your work clothes and put on the comfy sweats? And soon after that you sit down to eat, guilt-free because your belt line isn't reprimanding you for overindulging? Restrictive clothing helps you gauge your stomach expanding from over-eating. Better yet, eat naked! That’s right. Take off your clothes and then eat. If you think you need to lose weight or tone up, then eating naked pretty well guarantees you will not eat as much. Sound ridiculous? Try it."
THE EXPERT: Amir Nevo, exercise physiologist of Health Wave, based in Halifax, N.S.
14. Drink More Water:
TIP FOR 2013: "Most people are chronically dehydrated and hunger can actually be one of the first signs. Aim to drink half your body weight in ounces every day. This will keep your body well hydrated, keep your metabolism humming and keep your skin glowing."
THE EXPERT: Angela Peters, personal trainer and holistic nutrition coach of Hol-Fit.com, based in London, Ont.
TIP FOR 2013: "Most people are chronically dehydrated and hunger can actually be one of the first signs. Aim to drink half your body weight in ounces every day. This will keep your body well hydrated, keep your metabolism humming and keep your skin glowing."
THE EXPERT: Angela Peters, personal trainer and holistic nutrition coach of Hol-Fit.com, based in London, Ont.
15. Take A Walk:
TIP FOR 2013: "Adding 15 to 20 minutes of walking can be as easy as walking to work or taking a lunch time walk. Eventually, you should work your way up for longer 30 to 60 minute walks. Brisk walking can burn 250 to 300 calories per hour."
THE EXPERT: Patsy McLean, group exercise director and certified personal trainer at the Adelaide Club, in Toronto, Ont.
TIP FOR 2013: "Adding 15 to 20 minutes of walking can be as easy as walking to work or taking a lunch time walk. Eventually, you should work your way up for longer 30 to 60 minute walks. Brisk walking can burn 250 to 300 calories per hour."
THE EXPERT: Patsy McLean, group exercise director and certified personal trainer at the Adelaide Club, in Toronto, Ont.
16. Create Bite-Sized Goals:
TIP FOR 2013: "A common error in New Year's resolutions is to set lofty goals that we fall short of, ending in a negative experiences. Set bite-sized, near-term goals in the fields of exercise, nutrition, and lifestyle that can be built upon once successfully sustained for a two-week term or longer."
THE EXPERT: Vanessa Ast Biller, personal trainer at Vastfit, in Toronto, Ont.
TIP FOR 2013: "A common error in New Year's resolutions is to set lofty goals that we fall short of, ending in a negative experiences. Set bite-sized, near-term goals in the fields of exercise, nutrition, and lifestyle that can be built upon once successfully sustained for a two-week term or longer."
THE EXPERT: Vanessa Ast Biller, personal trainer at Vastfit, in Toronto, Ont.
17. Get Active After Dinner:
TIP FOR 2013: "Leave the stresses of the day behind and find time every evening to do something active. Walk the dog, head to the park with the family, ride your bike, play with your kids, or crank up the tunes and vacuum the house! You’ll have more energy, will sleep better and will feel a lot better about hitting the sofa to take in a favourite show."
THE EXPERT: Kelly Murumets, CEO of ParticipACTION.
TIP FOR 2013: "Leave the stresses of the day behind and find time every evening to do something active. Walk the dog, head to the park with the family, ride your bike, play with your kids, or crank up the tunes and vacuum the house! You’ll have more energy, will sleep better and will feel a lot better about hitting the sofa to take in a favourite show."
THE EXPERT: Kelly Murumets, CEO of ParticipACTION.
18. Take 10 Minutes:
TIP FOR 2013: "Do something physical and move for just 10 minutes a day. You will start to feel better and then want to move more."
THE EXPERT: Elisabeth Halfpapp, co-creator of Exhale Core Fusion.
TIP FOR 2013: "Do something physical and move for just 10 minutes a day. You will start to feel better and then want to move more."
THE EXPERT: Elisabeth Halfpapp, co-creator of Exhale Core Fusion.
19. Think Realistically :
TIP FOR 2013: "Don’t start anything you can’t commit to forever. People often start with a lot of motivation and pick hardcore or intensive exercise programs that require them to alter their schedule or lifestyle in order to commit to them. Over time, life will get in the way and you probably won’t be able to stick to that one-to-two hour daily plan. Make sure the fitness plan and schedule you choose fits into your life right now."
THE EXPERT: Nicole Nichols, award-winning trainer from SparkPeople.com.
TIP FOR 2013: "Don’t start anything you can’t commit to forever. People often start with a lot of motivation and pick hardcore or intensive exercise programs that require them to alter their schedule or lifestyle in order to commit to them. Over time, life will get in the way and you probably won’t be able to stick to that one-to-two hour daily plan. Make sure the fitness plan and schedule you choose fits into your life right now."
THE EXPERT: Nicole Nichols, award-winning trainer from SparkPeople.com.
20. Eat Breakfast:
TIP FOR 2013: "We've all heard this one before but it’s a good standard to abide by. Not only will it kick start your metabolism from your night of rest, it will help prevent you from making poor food choices because you’re so hungry in another hour or so. Choose protein riches foods like eggs or Greek yogurt with nuts or high fibre cereal to help start your day."
THE EXPERT: Mary Ann Lee, assistant director of personal training at the Adelaide Club, in Toronto.
TIP FOR 2013: "We've all heard this one before but it’s a good standard to abide by. Not only will it kick start your metabolism from your night of rest, it will help prevent you from making poor food choices because you’re so hungry in another hour or so. Choose protein riches foods like eggs or Greek yogurt with nuts or high fibre cereal to help start your day."
THE EXPERT: Mary Ann Lee, assistant director of personal training at the Adelaide Club, in Toronto.
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