EASE BACK INTO FITNESS WITHOUT THE STRESS GET BACK ON TRACK AND FEEL STRONGER THAN EVER
Restarting your workout routine after a long break can feel like climbing a mountain, but you don’t need to scale Everest on day one. You should start small and start smart. Even one or two weekly workouts can reignite your energy and rebuild your confidence. The key isn’t intensity at first, but creating a rhythm you can stick to. CRUSH SHORT-TERM GOALS. Small victories spark momentum. Instead of staring at a massive goal and feeling
defeated, focus on micro-challenges: Walk an extra 1,000 steps daily, or squeeze in 20-minute workouts three times a week. Every little win builds confidence and sets the stage for bigger achievements, like hitting 10,000 steps daily or finishing a full- length fitness class. SCHEDULE WORKOUTS AROUND YOUR LIFE. Fitness should fit your life, not disrupt it. Figure out your prime energy hours. Maybe mornings fuel your focus, or evenings recharge your motivation. Even 15–20 minutes count when you’re easing back in. Start where you are, and gradually increase intensity. Remember, your stamina will grow alongside your consistency, not overnight. REINFORCE MOTIVATION WITH RETAIL THERAPY. A new pair of shoes, a matching workout outfit, or a fancy water bottle can make exercise feel
like a reward rather than a chore. Then, try a 30-day challenge to keep things interesting: a mile walk every day, one new workout a week, or short movement breaks during work hours. At the end of the month, reward yourself with a massage, a new gym bag, or a small treat to reinforce your progress. BUDDY UP FOR ACCOUNTABILITY. Accountability is a game-changer. A workout buddy or group can push you to show up on lazy days, celebrate your wins, and keep the process fun. Studies show that having someone alongside you can boost your consistency, motivation, and happiness. Getting back into exercise isn’t about perfection. It’s about showing up, celebrating small wins, and making fitness a part of your life again. Start small, plan smart, and enjoy every step of the journey.
WAISTLINE WRECKERS
Hidden Sugars in ‘Healthy’ Foods
If staying in shape is one of your goals for the new year, you may be surprised to discover that your dietary choices may hold you back as the months go by. Here are three surprisingly high-calorie foods that could prevent your goals from switching into high gear. ‘LOW FAT’ MAY MEAN HIGH RISK. Seeing “low fat” and “fat free” on a food product’s label may entice you to purchase it, but be aware that these phrases often mean high sugar . Beginning in the 1950s, food manufacturers have regularly replaced fat with sugar in response to the link between fat and heart disease. According to the AARP, the average American adult eats 17 teaspoons of sugar a day, considerably
more than the American Heart Association’s recommended limit of 9 teaspoons daily for men and 6 for women. The next time you’re tempted by “low-fat” sweets on the supermarket shelf, reach for whole fruit without any added sugar instead. YOUR SALAD COULD BE A SUGAR BLAST. There’s nothing wrong with indulging in a plate of greens, but what you put on top of this natural goodness could reverse your healthy eating routine. Dousing your salad with bacon bits, cheese, croutons, and dressings could turn your seemingly healthy meal into the caloric equivalent of a fast- food double cheeseburger (or worse). To make a salad more beneficial to your health, skip the thick dressings and go with a light
vinaigrette instead. For an even healthier option, consider replacing the cheese and bacon with lean proteins.
NOT ALL FRUIT IS CREATED EQUAL (OR HEALTHY).
Dried fruits pack plenty of flavor, but you know what else they boast? Sugar. One cup of dried apricots contains 313 calories, whereas a single cup of raw halves has only 74. A cup of dried figs will add 371 calories to your day, while a single raw fig contains only 47. If you opt for a cup of raw apple slices over the same amount of dried apples, you’ll cut your caloric intake by at least 70%. The less natural your sweet selections are, the greater the chance of exceeding your daily calorie limit.
2
DRSLADIC.COM
Published by Newsletter Pro • NewsletterPro.com
Made with FlippingBook Ebook Creator