In Week #1 of our “8 Weeks to a Better You,” Aryn Lloyd and Jeni Tackett, Rock Valley Physical Therapy, give you some important tips for overcoming roadblocks and making 2020 the year of SUCCESS! Begin by making Mini-Resolutions:

1. Make time!

Aryn Lloyd:

We tend to create a lot of busyness in our lives, leaving us feeling like we have no time to exercise.

This year, change your mind! Tell yourself you DO have time, and then identify the “busyness” you can get rid of:

*How many times a day do you check Facebook? Limit yourself to twice a day and see how much time you can save!

*How much time do you spend in front of the TV? Allot time only for your special shows, and see how much time you have left over to do the things you resolve to do.

*How much time do you spend shopping online? Again, try setting aside a certain time period for this and other optional time-consuming activities, and discover where you can save enough time to take care of YOU.

Jeni Tackett:

Have you been putting off a diet overhaul for too long?

Healthy eating takes planning and must be a priority if you want to improve your health in 2020.

Like Aryn says, make the time!

Set aside time each week for planning, grocery shopping and preparing healthy meals. When you take the time to plan, you are less likely to pick up fast food from a drive-thru, or stop for a pizza after work!

Every evening, make yourself a healthy lunch to take to work the next day.

2. Recruit support.

Aryn:

Sometimes people feel guilty for taking time to exercise or for taking time to go to the gym, because their significant other feels they spend too much time away from them, or the kids, or other obligations.

My suggestion is to talk about it ahead of time. Talk about the ways physical activity can improve your physical and emotional health.

Invite your significant other to do it with you!

Discuss the barriers that might come up along the way and how you plan to work around those.

Finally, socialize with people who don’t sabotage your time or your attitude.

Jeni:

Let your family and close friends know that you are trying to eat healthier and exercise.

Be honest with people who have a tendency to bring unhealthy foods into the home or workplace. You may find that others around you are also working to eat healthier!

You can be a good influence on those around you by sharing your goals for the New Year.

3. Shop the right way.

Jeni:

Healthy eating does not have to be expensive.

Shopping at grocery stores like Aldi can save you significant money on fruit, vegetables, lean meats, low-fat dairy products, nuts, beans, and whole grains.

Shop for generic items at grocery stores for cost savings. Cost-compare and learn the best places to stretch your food budget.

Make a goal to eat out less, which will save you significant money. Eating out should be a special occasion rather than a daily habit. Eating at home more will save you money, and can improve your health.

Food journaling can help you have accountability.

A simple notebook and pen can do the trick. Write down everything you eat and drink for a week, and then make goals to improve your diet.

Free smart phone apps like MyFitnessPal and SparkPeople teach you how many calories are in common foods and beverages that you consume.

4. Create a “no excuses” zone in your home!

Aryn:

Exercising at home can be a great option.

A few years ago, over winter break, my husband and I spent 2 days organizing a room we had been using for storage.

We re-purposed the room into a “no excuses” exercise room.

We didn’t have much in there to begin with; just some free weights, a yoga mat, some resistance bands, a TV to play exercise videos, a radio, and a fan.

Now we have bikes we set up on trainers and a treadmill, too.

We added a fresh coat of paint to the walls, and added some colorful pictures and some mirrors.

Your “no excuses zone” could be the corner of your living room, the basement, your bedroom, even a room you don’t utilize very often.

Maybe you have to move the furniture around a bit for more space. Make it comfortable and your own!

Jeni:

Make your house a haven for healthy eating. Do not buy foods that will tempt you!

Stock your refrigerator with easy-to-grab-and-eat fruits and vegetables.

Place a fruit bowl on the counter to encourage you and your family to eat more fruit. Get rid of any candy dishes or cookie jars.

Do not be tempted by sales on junk foods.

Have willpower for one hour in the grocery store so you don’t have to have willpower every day in your pantry!

Aryn Lloyd and Cody Lichthardt are personal trainers at Rock Valley Health. You can read their bios and other blog posts by clicking here.

Meet Jeni Tackett, Let’s Move Quad Cities Nutrition Blogger. Jeni is a registered and licensed dietitian for Rock Valley Health who counsels her clients on weight loss and nutrition. You can read Jeni’s bio and other blog posts by clicking here.