Disclaimer: Today’s post is sponsored by Smoothie King, but my content and love for their Meal Replacement Smoothies is all my own! Take the challenge as part of a low-calorie diet and daily exercise program. Weight loss depends on individual needs.
Welcome to the new year. I get asked all the time how to start picking up healthier habits and I always say healthier habits start with a healthier mindset and making small changes daily and consistently to the point it becomes a habit. This time of year allows folks to push the reset button and if you fell off the wagon near the end of last year I encourage you to push that reset button too. work on improving their daily healthy habits.
Now that you’ve pushed the button let me share some tips to help you kick off this new year right.
Tip #1 Go Slow
Whether you exercised daily and fell off the past few months or haven’t performed any type of exercise in the past few years, start off slow. Many people fall off the wagon because they rush in, do too much and get burned out quickly. Go slow, build up your stamina and endurance and over time you will be able to add volume.
Tip #2 Build Up Your Endurance
Similar to Tip #1, if you are out of shape then you won’t have the endurance for long drawn out workouts. Build up to that slowly by planning to begin working out 15 minutes every other day. Once that becomes less challenging add more time to it as your endurance builds.
Here’s a Healthy Sweat #ChangeAMeal Home Workout I created to help you get back moving. This is perfect for beginners, intermediates or advanced exercisers and can be completed in 30 minutes or less.
Please be sure to warm up and stretch before and after this routine to get your body ready for moving.
Tip #3 Get Your Mind Right
Write down some short term and long term SMART (specific, measurable, attainable, realistic and time-based) goals and post them in high-traffic and highly visible locations around your house so you continue to keep your eyes on the prize. Reward yourself when you smash one of the goals.
Tip #4 Plan Your Meals
Meal prep is queen when trying to manage or lose excess weight. Without it, we may reach for unhealthy yet convenient food items because they are easily accessible and we left our meal at home. Plan and prep your meals in advance and you are on your way to healthier habits.
Head here to download your weekly meal planner.
Tip #5 Join a Health Challenge
Sometimes it is easier to pick up and continue with healthier habits when done as a challenge. If you are competitive this is a great way to get you started in the new year. One FREE challenge that involved food (my favorite) is being hosted by Smoothie King. The challenge is called #ChangeAMeal.
Here’s how you can participate:
- First you sign up HERE.
- Exercise daily for at least 30 minutes (use the workout provided above)
- Replace 1 meal a day with a Smoothie King smoothie (blends and flavors listed above). Click HERE to find a Smoothie King location near you.
- Plan your meals with your weekly meal planner
- And be consistent with your participation (set your initial goal to be consistent for 7 days straight and then increase that)
Also if you consistently post your progress pics with hashtag #ChangeAMeal on social media until March 26, 2017 you could possibly be selected to win $500 in Smoothie King gift cards, a Fitbit or a brand new bike! Post more and that increases your chances of winning.
My favorite part of this challenge is that it includes Smoothie King smoothies. They have 20 meal replacement smoothies that contain at least 10 grams of protein all under 400 calories (20 oz cup) which are perfect to drink post-workout.
Check out these delicious blends and flavors:
- Greek Yogurt – Pineapple Mango, Strawberry Blueberry, Peach Papaya
- The Shredder™ – Chocolate, Strawberry, Vanilla
- Lean1™ – Chocolate, Strawberry, Vanilla, Pineapple Mango
- Original High Protein – Banana, Lemon, Pineapple
- Coffee High Protein – Vanilla
- The Activator® – Chocolate, Vanilla
- Gladiator® – Chocolate, Strawberry, Vanilla
- Vegan – Dark Chocolate Banana, Nutty Super Grain, Mango Kale
I hope you all find these tips helpful. I know they work because I’ve used them in the past until I developed my regular routine.