10 Steps to a New You

by Luigi Truono, Licensed Massage Therapist and Co-Owner of Retro Fitness Newtown Square

Stay focused on the makeover you envision, keep putting one foot in front of the other, and you'll get closer every day. Here's the steps to take.

Step 1: Eat Right

Forget the fad or trending diets. Simply follow the food pyramid eating the proper balance of Fat, Carbs and Protein. Select organic natural non-processed food whenever possible. Let’s face it, everyone is different and has different goals. What works for someone else may not work for you. You must balance your intake of the number of calories you need vs. the number of calories you burn.

Step 2: Sleep

Generally speaking, most people need to get 8 hours of sleep. Go to bed at the same time and wake up at the same time every day. Just like eating, the amount of needed sleep varies from person to person. So, adjust your sleeping habits to fit your routine. It is important to note that you cannot catch up your sleep on weekends or downtime, so find a routine that makes you feel rested and stick to it.

Step 3: Breathe

You should develop a habit of breathing exercises and/or meditation throughout the day. For logistics and consistency, it is especially helpful to do these types of exercises first thing in the morning and just before you go to bed. Sit or lie in a comfortable quiet place and breathe in through your nose and breathe out through your mouth. You can find plenty of breathing exercise routines on the Internet.

Step 4: Routine

Establish a routine and stick to it. Most people fail because they give up. It takes less than 10 seconds to get distracted and pass on your routine and do something else. It is best to plan your week in advance and find a routine that works best for you.

Step 5: Goals

Set fitness goals that are manageable and attainable. Setting unrealistic goals will only lead to failure. Likewise, setting goals too low will lead to boredom and lack of results. So, it is important to set your goal higher than you think you can achieve and you will be amazed at what you can accomplish. Work up to your ideal goal then surpass it.

Step 6: Reflection

Be honest with yourself. Continually reflect back on the past week as you plan your upcoming routines. Do not dwell on the past or beat yourself up if you have not met your target goals for both diet and exercise. Life is never static. Refocus and move forward.

Step 7: Consistency

In order to be successful, the best way is to establish a routine and stick to it. You will find that once you get started with your routine, it is easy to be consistent. Do not be discouraged if you miss a day or even a week. This is a lifelong commitment.

Step 8: Progress

It is important to track your progress, whether your goal is weight loss/weight gain or building muscle/trimming down. One way is to keep a journal or a spiral notepad. Log your daily routine and track your progress. If you stick to it, you will be amazed when you look back on where you were a year ago or longer.

Step 9: Accountability

Let’s face it, if you are a beginner or even a seasoned fitness fanatic it is always easier to have someone who will hold you accountable like a partner, friend or coach. Sharing your exercise and diet routines only makes it easier to accomplish your goals.

Step 10: Affirmations

Practice affirmations every day as part of your routine. Typical affirmations include: I am strong, I am blessed, I am beautiful. You can do these as part of your meditation and breathing exercises, on a treadmill or bike. You can also find programs to follow on the Internet. Search “I AM” Affirmations. They can help you build your confidence and also change your life. These really work!

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