SlideShare a Scribd company logo
New Year Revolutions
by Steven Gillespie

3 easy ways to be
more productive when
pursuing New Year
w e l l n e s s 	
  
Setting the Scene	
  
Once the festive season is over and the
unnavoidable excess pounds are well and truly
on, there comes a point in our minds when we
have to take positive steps towards mending
our mid-section of misery.
Some people act
fast and burn off the calories in early January,
however for others the denial that they haven’t
gone deep into excess can last up until as late
as the middle of February. There was a
memorable phase for me one year when I
thought that I looked in pretty good shape in
the mirror, however once I looked back at our
families festive photo reel I realised that my
face appeared inflated by a bycycle pump, and
I was now the stunt double for the Michelin
man!
Surprisingly I thought that I could outtrain my terrible diet, however this was not the
case. As I am not the type to wallow in selfpity, this wintery-cold reality check got me
thinking on how I could solve my own, and
quite possibly other people’s New Year fitness
woes.
These three pragmatic steps are not groundbreaking by any means, however they do take
into
consideration
more
realistic
and
sustainable thought processes to succeeding
in wellness at this time of year as opposed to
haphazardly burning out short of the finish line.
Step 1 – Short Term Wardrobe Fix	
  
We all want to look good in the aftermath of
the festive season, but the problem is that
most of us will have been a little excessive.
One of the biggest ‘put off’s’ of getting back
into the gym and into shape is that we don’t
want to be seen in public looking obvious that
we are out of shape…”I see John was no
stranger to a mince pie or two this year”...are
the fearful words people might want to avoid as
they sneak back onto the cross trainer. One
memorable moment for me was that I seriously
did not look good in my pre-christmas workoutwear, so I decided that to solve the problem of
feeling negative in my clothes I would banish
any item of clothing in my wardrobe that was
either ill fitting or too tight around the midriff.
These clothes were locked away in a suitcase
so that when I went to my wardrobe I didn’t
waste unnecessary time picking out clothes
that weren’t doing me any favours and more
importantly wasn’t making me upset. This easy
but short term step ensures that whilst we are
making amends to our bodies that we feel
psychologically comfortable in the process, and
don’t feel embarassed about getting active
whilst looking like the Pillsbury doughboy.
Once the pounds come off, the clothes come
back out…simple, but remember that the
clothing ban is only a short term fix!
Step 2 – Plan Smart	
  
How many times have you set out to do
something and never seen it through? Never is
this done on such a large scale as often as the
cliched New Year resolution.
Grand designs
and promises of devotion to wellness are
frought with impending failure this time of year
because we simply don’t plan them through
thoroughly enough. The best restart plans are
the ones that can be easily achieved and that
leave you with a resounding feeling of positivity
upon completion. Realistically, I know that if I
plan to train 7 days a week I will fail due to my
heavy workload, but if I plan to achieve 2 or
even 3 days per week I can complete and even
overachieve this easily. Plan each workout for
success, and make the outcome pleasing. My
aim for January is to only train 3 times per
week and to make my workouts not too easy,
but not too difficult. I want to be productive
and finished under an hour, but I don’t want to
make the workouts exhausting or off-putting.
Sounds pretty achievable for a fit guy in his
late twenties. This is a successful plan specific
to me, as I know what I have been like in my
previous January states of mind where I wanted
to perform marathon workouts each day, but
never got round to completing it all due to the
plan being mentally and physically depleting.
Overall if you plan to succeed, then you will!
Step 3 – Don’t Diet	
  
Choosing a branded diet is a very popular
option for people who have went ‘over the top’
during the festive period and can be a
successful pursuit, however there is a huge
demographic of people that sign up to these
programs
but
don’t
see
them
through.
Ultimately people waste time and resources on
a totalitarian approach when they have never
came anywhere near this level of commitment
to healthy nutrition in their life!
For a more
sustainable approach make small changes and
not drastic ones. My approach this January is
to eat a little bit more protein, and a lot less
refined carbohydrates at every meal. I aim to
to eat more whole and natural foods and I
won’t neglect fruits and vegetables.
Fat can
come from natural sources and of course will
be kept to a minumum. Once I am full, I will
stop eating.
Snacking is fine but I aim to
space my meals out 3 or 4 hours at a time and
have at least 3 square meals a day.
I also
plan to cheat, at least once a week I will allow
myself to ‘come up for air’ and have whatever I
want the whole day in order to sustain my drive
and enthusiasm.
These changes aren’t huge
for me, but for someone not used to sustaining
this they should make fewer changes and stick
to them for better adherance to their own
personalised wellness pursuit!
 

“Leave	
  absolutism	
  to	
  the	
  
professional	
  athletes	
  and	
  
magazine	
  cover	
  models	
  this	
  New	
  
Year.	
  	
  If	
  you‘re	
  an	
  ‘Average-­‐Joe’ 	
  
and	
  had	
  an	
  excessive	
  festive	
  lay-­‐
off	
  but	
  are	
  looking	
  to	
  get	
  out	
  of	
  
January	
  feeling	
  healthy	
  and	
  in	
  
shape,	
  then	
  make	
  slow,	
  gradual	
  
and	
  measured	
  steps	
  towards	
  
wellness	
  that	
  you	
  know	
  you	
  can	
  
achieve.” 	
  
	
  
“Consider	
  the	
  tortoise	
  and	
  the	
  
hare	
  when	
  designing	
  your	
  
approach,	
  the	
  latter	
  will	
  get	
  you	
  
quick	
  results	
  but	
  the	
  chances	
  of	
  
the	
  weight	
  piling	
  back	
  on	
  are	
  
higher	
  than	
  if	
  you	
  take	
  your	
  time	
  
and	
  above	
  all	
  else,	
  try	
  to	
  enjoy	
  
the	
  process!” 	
  	
  

Steven	
   Gillespie	
   holds	
   an	
   Honours	
   Degree	
   in	
   Sports	
   Management	
   and	
   is	
   a	
  
REPs	
   UK	
   &	
   UAE	
   registered	
   Personal	
   Trainer	
   with	
   10	
   years	
   industry	
  
experience.	
   	
   He	
   currently	
   works	
   as	
   a	
   Fitness	
   Manager	
   for	
   Fitness	
   First	
  
Middle	
  East	
  and	
  North	
  Africa	
  
	
  
E:	
  sgpersonaltrainer@gmail.com	
  
W:	
  www.fitcampscotland.co.uk	
  
	
  

	
  
	
  

More Related Content

What's hot

7 steps to create your own fitness and diet plan
7 steps to create your own fitness and diet plan7 steps to create your own fitness and diet plan
7 steps to create your own fitness and diet plan
ShibbirAhmed10
 
Health and fitness guid lines
Health and fitness guid linesHealth and fitness guid lines
Health and fitness guid lines
HafizFazlurrahman
 
How to lose weight for women
How to lose weight for womenHow to lose weight for women
How to lose weight for women
Pius M.K
 
Health and fitness_101
Health and fitness_101Health and fitness_101
Health and fitness_101
Cambridge university
 
Health and fitness
Health and fitness Health and fitness
Health and fitness
NILESHKUMARSETH
 
Flora Health Challenge - An Introduction
Flora Health Challenge - An IntroductionFlora Health Challenge - An Introduction
Flora Health Challenge - An Introduction
nikhil_healthifyme
 
Smart goal
Smart goalSmart goal
Smart goalMike
 
Health and fitness 101
Health and fitness 101Health and fitness 101
Health and fitness 101
SamuelRaj65
 
Health and fitness 101
Health and fitness 101Health and fitness 101
Health and fitness 101
NarasimhaPrasad39
 
Health and fitness
Health and fitnessHealth and fitness
Health and fitness
SamuelLantam
 
Health and fitness
Health and fitnessHealth and fitness
Health and fitness
GkhanAkca
 
Health and fitness_101
Health and fitness_101Health and fitness_101
Health and fitness_101
SuccessAdefemi
 
Fit For Everyone - Part 2
Fit For Everyone - Part 2Fit For Everyone - Part 2
Fit For Everyone - Part 2
Jose Velez
 
Fit for everyone2
Fit for everyone2Fit for everyone2
Fit for everyone2
Jose Velez
 
Health and fitness
Health and fitnessHealth and fitness
Health and fitness
UsamaRamzan8
 
Health and fitness_101
Health and fitness_101Health and fitness_101
Health and fitness_101
KwchangJamatia
 
Health and fitness_101
Health and fitness_101Health and fitness_101
Health and fitness_101
Sajil Latheef
 
Health and fitness_101
Health and fitness_101Health and fitness_101
Health and fitness_101
OsseeWest
 
Health and fitness_101
Health and fitness_101Health and fitness_101
Health and fitness_101
anandkumarVangalapud
 
Health and fitness
Health and fitness Health and fitness
Health and fitness
VishalCarpenter
 

What's hot (20)

7 steps to create your own fitness and diet plan
7 steps to create your own fitness and diet plan7 steps to create your own fitness and diet plan
7 steps to create your own fitness and diet plan
 
Health and fitness guid lines
Health and fitness guid linesHealth and fitness guid lines
Health and fitness guid lines
 
How to lose weight for women
How to lose weight for womenHow to lose weight for women
How to lose weight for women
 
Health and fitness_101
Health and fitness_101Health and fitness_101
Health and fitness_101
 
Health and fitness
Health and fitness Health and fitness
Health and fitness
 
Flora Health Challenge - An Introduction
Flora Health Challenge - An IntroductionFlora Health Challenge - An Introduction
Flora Health Challenge - An Introduction
 
Smart goal
Smart goalSmart goal
Smart goal
 
Health and fitness 101
Health and fitness 101Health and fitness 101
Health and fitness 101
 
Health and fitness 101
Health and fitness 101Health and fitness 101
Health and fitness 101
 
Health and fitness
Health and fitnessHealth and fitness
Health and fitness
 
Health and fitness
Health and fitnessHealth and fitness
Health and fitness
 
Health and fitness_101
Health and fitness_101Health and fitness_101
Health and fitness_101
 
Fit For Everyone - Part 2
Fit For Everyone - Part 2Fit For Everyone - Part 2
Fit For Everyone - Part 2
 
Fit for everyone2
Fit for everyone2Fit for everyone2
Fit for everyone2
 
Health and fitness
Health and fitnessHealth and fitness
Health and fitness
 
Health and fitness_101
Health and fitness_101Health and fitness_101
Health and fitness_101
 
Health and fitness_101
Health and fitness_101Health and fitness_101
Health and fitness_101
 
Health and fitness_101
Health and fitness_101Health and fitness_101
Health and fitness_101
 
Health and fitness_101
Health and fitness_101Health and fitness_101
Health and fitness_101
 
Health and fitness
Health and fitness Health and fitness
Health and fitness
 

Viewers also liked

Untitleddocument (1)
Untitleddocument (1)Untitleddocument (1)
Untitleddocument (1)Rochester NY
 
Hotchocolate 140109170342-phpapp02
Hotchocolate 140109170342-phpapp02Hotchocolate 140109170342-phpapp02
Hotchocolate 140109170342-phpapp02Roger Brenizer
 
THE WISDOM IN HOT CHOCOLATE
THE WISDOM IN HOT CHOCOLATETHE WISDOM IN HOT CHOCOLATE
THE WISDOM IN HOT CHOCOLATE
Roger Brenizer
 
ภาษาเหน อน าร__
ภาษาเหน อน าร__ภาษาเหน อน าร__
ภาษาเหน อน าร__Passaraporn Yaibou
 
THE WISDOM IN HOT CHOCOLATE
THE WISDOM IN HOT CHOCOLATETHE WISDOM IN HOT CHOCOLATE
THE WISDOM IN HOT CHOCOLATE
Roger Brenizer
 
5g ppt new
5g ppt new5g ppt new
5g ppt new
Daniel Kumbanad
 
5g ppt new
5g ppt new5g ppt new
5g ppt new
Daniel Kumbanad
 

Viewers also liked (10)

Untitleddocument
UntitleddocumentUntitleddocument
Untitleddocument
 
Hot Chocolate
Hot ChocolateHot Chocolate
Hot Chocolate
 
Untitleddocument (1)
Untitleddocument (1)Untitleddocument (1)
Untitleddocument (1)
 
#Project
#Project#Project
#Project
 
Hotchocolate 140109170342-phpapp02
Hotchocolate 140109170342-phpapp02Hotchocolate 140109170342-phpapp02
Hotchocolate 140109170342-phpapp02
 
THE WISDOM IN HOT CHOCOLATE
THE WISDOM IN HOT CHOCOLATETHE WISDOM IN HOT CHOCOLATE
THE WISDOM IN HOT CHOCOLATE
 
ภาษาเหน อน าร__
ภาษาเหน อน าร__ภาษาเหน อน าร__
ภาษาเหน อน าร__
 
THE WISDOM IN HOT CHOCOLATE
THE WISDOM IN HOT CHOCOLATETHE WISDOM IN HOT CHOCOLATE
THE WISDOM IN HOT CHOCOLATE
 
5g ppt new
5g ppt new5g ppt new
5g ppt new
 
5g ppt new
5g ppt new5g ppt new
5g ppt new
 

Similar to New Year Fitness Revolutions

Fit for everyone final version
Fit for everyone   final versionFit for everyone   final version
Fit for everyone final version
Jose Velez
 
Weight warriors
Weight warriorsWeight warriors
Weight warriors
Sahir
 
Weight warriors
Weight warriorsWeight warriors
Weight warriors
DiptaDey1
 
Weight warriors
Weight warriorsWeight warriors
Weight warriors
Gireeshkumar V.P
 
Before your start your weight loss journey
Before your start your weight loss journey Before your start your weight loss journey
Before your start your weight loss journey
Katherine Hood
 
Weight Warriors.pdf
Weight Warriors.pdfWeight Warriors.pdf
Weight Warriors.pdf
ABDULSATHARKB1
 
Weight warriors
Weight warriorsWeight warriors
Weight warriors
Sankett1
 
A goal without a plan is just a wish
A goal without a plan is just a wishA goal without a plan is just a wish
A goal without a plan is just a wish
Katherine Hood
 
Weight warriors
Weight warriorsWeight warriors
Weight warriors
DumisaniBenedict
 
11 Tips to Weight Loss Success
11 Tips to Weight Loss Success11 Tips to Weight Loss Success
11 Tips to Weight Loss Success
mrom63
 
Group coaching week two
Group coaching week twoGroup coaching week two
Group coaching week twoKim Miller
 
Wellnesssmartgoalpresentation
WellnesssmartgoalpresentationWellnesssmartgoalpresentation
Wellnesssmartgoalpresentationelmoore
 
Weight loss kickstart
Weight loss kickstartWeight loss kickstart
Weight loss kickstart
AimanCG
 
Weight loss kick starter
Weight loss kick starterWeight loss kick starter
Weight loss kick starter
jean svift
 
11 Tips to Weight Loss Success
11 Tips to Weight Loss Success11 Tips to Weight Loss Success
11 Tips to Weight Loss Success
myfamilywork
 
Wellnesssmartgoalpresentation
WellnesssmartgoalpresentationWellnesssmartgoalpresentation
Wellnesssmartgoalpresentationelmoore
 
CBIZ Wellbeing Insights August 2016
CBIZ Wellbeing Insights August 2016CBIZ Wellbeing Insights August 2016
CBIZ Wellbeing Insights August 2016
CBIZ, Inc.
 
Powerful Habits and Goals for a Powerful LIFE
Powerful Habits and Goals for a Powerful LIFEPowerful Habits and Goals for a Powerful LIFE
Powerful Habits and Goals for a Powerful LIFE
PaigeWilcox5
 
7 steps to permanent weight loss
7 steps to permanent weight loss7 steps to permanent weight loss
7 steps to permanent weight loss
Zoom4DailyLab
 

Similar to New Year Fitness Revolutions (20)

Fit for everyone final version
Fit for everyone   final versionFit for everyone   final version
Fit for everyone final version
 
Weight warriors
Weight warriorsWeight warriors
Weight warriors
 
Weight warriors
Weight warriorsWeight warriors
Weight warriors
 
Weight warriors
Weight warriorsWeight warriors
Weight warriors
 
Before your start your weight loss journey
Before your start your weight loss journey Before your start your weight loss journey
Before your start your weight loss journey
 
Weight Warriors.pdf
Weight Warriors.pdfWeight Warriors.pdf
Weight Warriors.pdf
 
Weight warriors
Weight warriorsWeight warriors
Weight warriors
 
A goal without a plan is just a wish
A goal without a plan is just a wishA goal without a plan is just a wish
A goal without a plan is just a wish
 
Weight warriors
Weight warriorsWeight warriors
Weight warriors
 
11 Tips to Weight Loss Success
11 Tips to Weight Loss Success11 Tips to Weight Loss Success
11 Tips to Weight Loss Success
 
Group coaching week two
Group coaching week twoGroup coaching week two
Group coaching week two
 
Wellnesssmartgoalpresentation
WellnesssmartgoalpresentationWellnesssmartgoalpresentation
Wellnesssmartgoalpresentation
 
Weight loss kickstart
Weight loss kickstartWeight loss kickstart
Weight loss kickstart
 
Weight loss kick starter
Weight loss kick starterWeight loss kick starter
Weight loss kick starter
 
11 Tips to Weight Loss Success
11 Tips to Weight Loss Success11 Tips to Weight Loss Success
11 Tips to Weight Loss Success
 
Wellnesssmartgoalpresentation
WellnesssmartgoalpresentationWellnesssmartgoalpresentation
Wellnesssmartgoalpresentation
 
CBIZ Wellbeing Insights August 2016
CBIZ Wellbeing Insights August 2016CBIZ Wellbeing Insights August 2016
CBIZ Wellbeing Insights August 2016
 
Powerful Habits and Goals for a Powerful LIFE
Powerful Habits and Goals for a Powerful LIFEPowerful Habits and Goals for a Powerful LIFE
Powerful Habits and Goals for a Powerful LIFE
 
Ready, set go!
Ready, set go! Ready, set go!
Ready, set go!
 
7 steps to permanent weight loss
7 steps to permanent weight loss7 steps to permanent weight loss
7 steps to permanent weight loss
 

Recently uploaded

Flu Vaccine Alert in Bangalore Karnataka
Flu Vaccine Alert in Bangalore KarnatakaFlu Vaccine Alert in Bangalore Karnataka
Flu Vaccine Alert in Bangalore Karnataka
addon Scans
 
Maxilla, Mandible & Hyoid Bone & Clinical Correlations by Dr. RIG.pptx
Maxilla, Mandible & Hyoid Bone & Clinical Correlations by Dr. RIG.pptxMaxilla, Mandible & Hyoid Bone & Clinical Correlations by Dr. RIG.pptx
Maxilla, Mandible & Hyoid Bone & Clinical Correlations by Dr. RIG.pptx
Dr. Rabia Inam Gandapore
 
Aortic Association CBL Pilot April 19 – 20 Bern
Aortic Association CBL Pilot April 19 – 20 BernAortic Association CBL Pilot April 19 – 20 Bern
Aortic Association CBL Pilot April 19 – 20 Bern
suvadeepdas911
 
Pharynx and Clinical Correlations BY Dr.Rabia Inam Gandapore.pptx
Pharynx and Clinical Correlations BY Dr.Rabia Inam Gandapore.pptxPharynx and Clinical Correlations BY Dr.Rabia Inam Gandapore.pptx
Pharynx and Clinical Correlations BY Dr.Rabia Inam Gandapore.pptx
Dr. Rabia Inam Gandapore
 
Triangles of Neck and Clinical Correlation by Dr. RIG.pptx
Triangles of Neck and Clinical Correlation by Dr. RIG.pptxTriangles of Neck and Clinical Correlation by Dr. RIG.pptx
Triangles of Neck and Clinical Correlation by Dr. RIG.pptx
Dr. Rabia Inam Gandapore
 
Superficial & Deep Fascia of the NECK.pptx
Superficial & Deep Fascia of the NECK.pptxSuperficial & Deep Fascia of the NECK.pptx
Superficial & Deep Fascia of the NECK.pptx
Dr. Rabia Inam Gandapore
 
A Classical Text Review on Basavarajeeyam
A Classical Text Review on BasavarajeeyamA Classical Text Review on Basavarajeeyam
A Classical Text Review on Basavarajeeyam
Dr. Jyothirmai Paindla
 
ANATOMY AND PHYSIOLOGY OF URINARY SYSTEM.pptx
ANATOMY AND PHYSIOLOGY OF URINARY SYSTEM.pptxANATOMY AND PHYSIOLOGY OF URINARY SYSTEM.pptx
ANATOMY AND PHYSIOLOGY OF URINARY SYSTEM.pptx
Swetaba Besh
 
Ophthalmology Clinical Tests for OSCE exam
Ophthalmology Clinical Tests for OSCE examOphthalmology Clinical Tests for OSCE exam
Ophthalmology Clinical Tests for OSCE exam
KafrELShiekh University
 
micro teaching on communication m.sc nursing.pdf
micro teaching on communication m.sc nursing.pdfmicro teaching on communication m.sc nursing.pdf
micro teaching on communication m.sc nursing.pdf
Anurag Sharma
 
Knee anatomy and clinical tests 2024.pdf
Knee anatomy and clinical tests 2024.pdfKnee anatomy and clinical tests 2024.pdf
Knee anatomy and clinical tests 2024.pdf
vimalpl1234
 
Pharma Pcd Franchise in Jharkhand - Yodley Lifesciences
Pharma Pcd Franchise in Jharkhand - Yodley LifesciencesPharma Pcd Franchise in Jharkhand - Yodley Lifesciences
Pharma Pcd Franchise in Jharkhand - Yodley Lifesciences
Yodley Lifesciences
 
Non-respiratory Functions of the Lungs.pdf
Non-respiratory Functions of the Lungs.pdfNon-respiratory Functions of the Lungs.pdf
Non-respiratory Functions of the Lungs.pdf
MedicoseAcademics
 
NVBDCP.pptx Nation vector borne disease control program
NVBDCP.pptx Nation vector borne disease control programNVBDCP.pptx Nation vector borne disease control program
NVBDCP.pptx Nation vector borne disease control program
Sapna Thakur
 
Adv. biopharm. APPLICATION OF PHARMACOKINETICS : TARGETED DRUG DELIVERY SYSTEMS
Adv. biopharm. APPLICATION OF PHARMACOKINETICS : TARGETED DRUG DELIVERY SYSTEMSAdv. biopharm. APPLICATION OF PHARMACOKINETICS : TARGETED DRUG DELIVERY SYSTEMS
Adv. biopharm. APPLICATION OF PHARMACOKINETICS : TARGETED DRUG DELIVERY SYSTEMS
AkankshaAshtankar
 
Effective-Soaps-for-Fungal-Skin-Infections.pptx
Effective-Soaps-for-Fungal-Skin-Infections.pptxEffective-Soaps-for-Fungal-Skin-Infections.pptx
Effective-Soaps-for-Fungal-Skin-Infections.pptx
SwisschemDerma
 
Top-Vitamin-Supplement-Brands-in-India.pptx
Top-Vitamin-Supplement-Brands-in-India.pptxTop-Vitamin-Supplement-Brands-in-India.pptx
Top-Vitamin-Supplement-Brands-in-India.pptx
SwisschemDerma
 
Best Ayurvedic medicine for Gas and Indigestion
Best Ayurvedic medicine for Gas and IndigestionBest Ayurvedic medicine for Gas and Indigestion
Best Ayurvedic medicine for Gas and Indigestion
SwastikAyurveda
 
Physiology of Special Chemical Sensation of Taste
Physiology of Special Chemical Sensation of TastePhysiology of Special Chemical Sensation of Taste
Physiology of Special Chemical Sensation of Taste
MedicoseAcademics
 
Dehradun #ℂall #gIRLS Oyo Hotel 9719300533 #ℂall #gIRL in Dehradun
Dehradun #ℂall #gIRLS Oyo Hotel 9719300533 #ℂall #gIRL in DehradunDehradun #ℂall #gIRLS Oyo Hotel 9719300533 #ℂall #gIRL in Dehradun
Dehradun #ℂall #gIRLS Oyo Hotel 9719300533 #ℂall #gIRL in Dehradun
chandankumarsmartiso
 

Recently uploaded (20)

Flu Vaccine Alert in Bangalore Karnataka
Flu Vaccine Alert in Bangalore KarnatakaFlu Vaccine Alert in Bangalore Karnataka
Flu Vaccine Alert in Bangalore Karnataka
 
Maxilla, Mandible & Hyoid Bone & Clinical Correlations by Dr. RIG.pptx
Maxilla, Mandible & Hyoid Bone & Clinical Correlations by Dr. RIG.pptxMaxilla, Mandible & Hyoid Bone & Clinical Correlations by Dr. RIG.pptx
Maxilla, Mandible & Hyoid Bone & Clinical Correlations by Dr. RIG.pptx
 
Aortic Association CBL Pilot April 19 – 20 Bern
Aortic Association CBL Pilot April 19 – 20 BernAortic Association CBL Pilot April 19 – 20 Bern
Aortic Association CBL Pilot April 19 – 20 Bern
 
Pharynx and Clinical Correlations BY Dr.Rabia Inam Gandapore.pptx
Pharynx and Clinical Correlations BY Dr.Rabia Inam Gandapore.pptxPharynx and Clinical Correlations BY Dr.Rabia Inam Gandapore.pptx
Pharynx and Clinical Correlations BY Dr.Rabia Inam Gandapore.pptx
 
Triangles of Neck and Clinical Correlation by Dr. RIG.pptx
Triangles of Neck and Clinical Correlation by Dr. RIG.pptxTriangles of Neck and Clinical Correlation by Dr. RIG.pptx
Triangles of Neck and Clinical Correlation by Dr. RIG.pptx
 
Superficial & Deep Fascia of the NECK.pptx
Superficial & Deep Fascia of the NECK.pptxSuperficial & Deep Fascia of the NECK.pptx
Superficial & Deep Fascia of the NECK.pptx
 
A Classical Text Review on Basavarajeeyam
A Classical Text Review on BasavarajeeyamA Classical Text Review on Basavarajeeyam
A Classical Text Review on Basavarajeeyam
 
ANATOMY AND PHYSIOLOGY OF URINARY SYSTEM.pptx
ANATOMY AND PHYSIOLOGY OF URINARY SYSTEM.pptxANATOMY AND PHYSIOLOGY OF URINARY SYSTEM.pptx
ANATOMY AND PHYSIOLOGY OF URINARY SYSTEM.pptx
 
Ophthalmology Clinical Tests for OSCE exam
Ophthalmology Clinical Tests for OSCE examOphthalmology Clinical Tests for OSCE exam
Ophthalmology Clinical Tests for OSCE exam
 
micro teaching on communication m.sc nursing.pdf
micro teaching on communication m.sc nursing.pdfmicro teaching on communication m.sc nursing.pdf
micro teaching on communication m.sc nursing.pdf
 
Knee anatomy and clinical tests 2024.pdf
Knee anatomy and clinical tests 2024.pdfKnee anatomy and clinical tests 2024.pdf
Knee anatomy and clinical tests 2024.pdf
 
Pharma Pcd Franchise in Jharkhand - Yodley Lifesciences
Pharma Pcd Franchise in Jharkhand - Yodley LifesciencesPharma Pcd Franchise in Jharkhand - Yodley Lifesciences
Pharma Pcd Franchise in Jharkhand - Yodley Lifesciences
 
Non-respiratory Functions of the Lungs.pdf
Non-respiratory Functions of the Lungs.pdfNon-respiratory Functions of the Lungs.pdf
Non-respiratory Functions of the Lungs.pdf
 
NVBDCP.pptx Nation vector borne disease control program
NVBDCP.pptx Nation vector borne disease control programNVBDCP.pptx Nation vector borne disease control program
NVBDCP.pptx Nation vector borne disease control program
 
Adv. biopharm. APPLICATION OF PHARMACOKINETICS : TARGETED DRUG DELIVERY SYSTEMS
Adv. biopharm. APPLICATION OF PHARMACOKINETICS : TARGETED DRUG DELIVERY SYSTEMSAdv. biopharm. APPLICATION OF PHARMACOKINETICS : TARGETED DRUG DELIVERY SYSTEMS
Adv. biopharm. APPLICATION OF PHARMACOKINETICS : TARGETED DRUG DELIVERY SYSTEMS
 
Effective-Soaps-for-Fungal-Skin-Infections.pptx
Effective-Soaps-for-Fungal-Skin-Infections.pptxEffective-Soaps-for-Fungal-Skin-Infections.pptx
Effective-Soaps-for-Fungal-Skin-Infections.pptx
 
Top-Vitamin-Supplement-Brands-in-India.pptx
Top-Vitamin-Supplement-Brands-in-India.pptxTop-Vitamin-Supplement-Brands-in-India.pptx
Top-Vitamin-Supplement-Brands-in-India.pptx
 
Best Ayurvedic medicine for Gas and Indigestion
Best Ayurvedic medicine for Gas and IndigestionBest Ayurvedic medicine for Gas and Indigestion
Best Ayurvedic medicine for Gas and Indigestion
 
Physiology of Special Chemical Sensation of Taste
Physiology of Special Chemical Sensation of TastePhysiology of Special Chemical Sensation of Taste
Physiology of Special Chemical Sensation of Taste
 
Dehradun #ℂall #gIRLS Oyo Hotel 9719300533 #ℂall #gIRL in Dehradun
Dehradun #ℂall #gIRLS Oyo Hotel 9719300533 #ℂall #gIRL in DehradunDehradun #ℂall #gIRLS Oyo Hotel 9719300533 #ℂall #gIRL in Dehradun
Dehradun #ℂall #gIRLS Oyo Hotel 9719300533 #ℂall #gIRL in Dehradun
 

New Year Fitness Revolutions

  • 1. New Year Revolutions by Steven Gillespie 3 easy ways to be more productive when pursuing New Year w e l l n e s s  
  • 2. Setting the Scene   Once the festive season is over and the unnavoidable excess pounds are well and truly on, there comes a point in our minds when we have to take positive steps towards mending our mid-section of misery. Some people act fast and burn off the calories in early January, however for others the denial that they haven’t gone deep into excess can last up until as late as the middle of February. There was a memorable phase for me one year when I thought that I looked in pretty good shape in the mirror, however once I looked back at our families festive photo reel I realised that my face appeared inflated by a bycycle pump, and I was now the stunt double for the Michelin man! Surprisingly I thought that I could outtrain my terrible diet, however this was not the case. As I am not the type to wallow in selfpity, this wintery-cold reality check got me thinking on how I could solve my own, and quite possibly other people’s New Year fitness woes. These three pragmatic steps are not groundbreaking by any means, however they do take into consideration more realistic and sustainable thought processes to succeeding in wellness at this time of year as opposed to haphazardly burning out short of the finish line.
  • 3. Step 1 – Short Term Wardrobe Fix   We all want to look good in the aftermath of the festive season, but the problem is that most of us will have been a little excessive. One of the biggest ‘put off’s’ of getting back into the gym and into shape is that we don’t want to be seen in public looking obvious that we are out of shape…”I see John was no stranger to a mince pie or two this year”...are the fearful words people might want to avoid as they sneak back onto the cross trainer. One memorable moment for me was that I seriously did not look good in my pre-christmas workoutwear, so I decided that to solve the problem of feeling negative in my clothes I would banish any item of clothing in my wardrobe that was either ill fitting or too tight around the midriff. These clothes were locked away in a suitcase so that when I went to my wardrobe I didn’t waste unnecessary time picking out clothes that weren’t doing me any favours and more importantly wasn’t making me upset. This easy but short term step ensures that whilst we are making amends to our bodies that we feel psychologically comfortable in the process, and don’t feel embarassed about getting active whilst looking like the Pillsbury doughboy. Once the pounds come off, the clothes come back out…simple, but remember that the clothing ban is only a short term fix!
  • 4. Step 2 – Plan Smart   How many times have you set out to do something and never seen it through? Never is this done on such a large scale as often as the cliched New Year resolution. Grand designs and promises of devotion to wellness are frought with impending failure this time of year because we simply don’t plan them through thoroughly enough. The best restart plans are the ones that can be easily achieved and that leave you with a resounding feeling of positivity upon completion. Realistically, I know that if I plan to train 7 days a week I will fail due to my heavy workload, but if I plan to achieve 2 or even 3 days per week I can complete and even overachieve this easily. Plan each workout for success, and make the outcome pleasing. My aim for January is to only train 3 times per week and to make my workouts not too easy, but not too difficult. I want to be productive and finished under an hour, but I don’t want to make the workouts exhausting or off-putting. Sounds pretty achievable for a fit guy in his late twenties. This is a successful plan specific to me, as I know what I have been like in my previous January states of mind where I wanted to perform marathon workouts each day, but never got round to completing it all due to the plan being mentally and physically depleting. Overall if you plan to succeed, then you will!
  • 5. Step 3 – Don’t Diet   Choosing a branded diet is a very popular option for people who have went ‘over the top’ during the festive period and can be a successful pursuit, however there is a huge demographic of people that sign up to these programs but don’t see them through. Ultimately people waste time and resources on a totalitarian approach when they have never came anywhere near this level of commitment to healthy nutrition in their life! For a more sustainable approach make small changes and not drastic ones. My approach this January is to eat a little bit more protein, and a lot less refined carbohydrates at every meal. I aim to to eat more whole and natural foods and I won’t neglect fruits and vegetables. Fat can come from natural sources and of course will be kept to a minumum. Once I am full, I will stop eating. Snacking is fine but I aim to space my meals out 3 or 4 hours at a time and have at least 3 square meals a day. I also plan to cheat, at least once a week I will allow myself to ‘come up for air’ and have whatever I want the whole day in order to sustain my drive and enthusiasm. These changes aren’t huge for me, but for someone not used to sustaining this they should make fewer changes and stick to them for better adherance to their own personalised wellness pursuit!
  • 6.   “Leave  absolutism  to  the   professional  athletes  and   magazine  cover  models  this  New   Year.    If  you‘re  an  ‘Average-­‐Joe’   and  had  an  excessive  festive  lay-­‐ off  but  are  looking  to  get  out  of   January  feeling  healthy  and  in   shape,  then  make  slow,  gradual   and  measured  steps  towards   wellness  that  you  know  you  can   achieve.”     “Consider  the  tortoise  and  the   hare  when  designing  your   approach,  the  latter  will  get  you   quick  results  but  the  chances  of   the  weight  piling  back  on  are   higher  than  if  you  take  your  time   and  above  all  else,  try  to  enjoy   the  process!”     Steven   Gillespie   holds   an   Honours   Degree   in   Sports   Management   and   is   a   REPs   UK   &   UAE   registered   Personal   Trainer   with   10   years   industry   experience.     He   currently   works   as   a   Fitness   Manager   for   Fitness   First   Middle  East  and  North  Africa     E:  sgpersonaltrainer@gmail.com   W:  www.fitcampscotland.co.uk