Finding fitness motivation in the new year
For many of us, ringing in the new year can be an ideal time to reset health and nutrition goals. We recently looked to a member of our Clinic Sofia community, Shannon Schritz, for her expert advice on setting and following through on some actionable goals in establishing a fitness routine. Shannon is owner of BzBodyFitness, a boutique studio in Eden Prairie offering fitness training and nutrition consulting.
She says the first step to kick start your own New Year’s “ReVolution,” or fitness action plan, is to honestly answer the following questions, writing out your responses. “The magic of physically putting pen to paper and seeing the words form into your goals can transform your mind, setting your intentions into action,” said Shannon.
- Are you happy where are you right now?
- How can you improve your situation?
- Where do you want to be in 2020?
- What gives you energy?
- What can you do to make it happen?
Next, Shannon suggests taking time to carefully craft and structure your own action plan as this will set you up for success no matter what your goals are. Start with small goals that are easily attainable lending to momentum. Shannon shares some examples for starting the day on the right foot:
- Get up 30 minutes earlier each day; set an alarm and do not hit snooze!
- Before you even stand up, take three deep breaths while you are focusing on your written plan; reread your ReVolution plan/goals.
- Get up and make your bed (first accomplishment of the day!).
- MOVE YOUR BODY, starting with “Good Morning Exercises”:
- Stand and stretch—reach arms overhead inhale, bend forward reaching to the toes, exhale stretch. Repeat three times.
- Fold forward, touch the ground and walk your hands out away from you into a plank. Hold the plank for three breaths then push hips upward, and walk the hands back toward your feet. Repeat three times.
- Stay in plank, or drop knees to floor, and do as many push-ups as possible.
- Squats—stand up, sit down to ottoman, chair, low step, etc. Do this 10-15 times. Also, complete “dips” off of that chair, or ottoman: sit down with your hands behind you and fingers facing forward off the edge of the chair, put weight into arms, bend elbows lowering your body and pushing back to extended position.
- Lunges—take big slow steps – lunges walking around the room, or up and down stairs.
- Drink 80-100 ounces of water a day.
- Make healthy food choices.
- Get to bed 30 minutes earlier than usual.
Shannon suggests using the month of January as your trial and aim to have 21 of 31 days with check marks by them.
“By the beginning of February, you will have a new mindset and will have accomplished a month of motivation, creating momentum for 2020,” she added.
For information on Shannon and BzBodyFitness, visit https://www.bzbodyfitness.com.
