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30 days…30 ways

You may be thinking – I would like to live a more healthy lifestyle; can you give some ways to get started?

Here are some suggestions from Janelle Baldwin, lead trainer with Agnesian HealthCare’s associate fitness center. Give them a try!  Let us know how they work for you!

  1. Jot down your goals, be realistic
  2. Change up your workout every 4 weeks!
  3. Try a new warm up! 10 minutes somewhere new!
  4. HYDRATE!!!  Chug 3 liters of water in your day.
  5. Cut out hidden calories in food
  6. Cut out heavy, fatting sauces and dressings
  7. Drink electrolytes to replenish the body before and after a workout
  8. Cut rest periods, do a circuit workout
  9. Exercise in the morning to wake up the metabolism
  10. Add a power exercise, or a heavy free weight exercise
  11. Do single leg and arm exercises to improve balance and work the less dominant side equally to your strong side
  12. Work multiple muscles groups, do push ups, bent over rows or step ups
  13. Start a food journal, be honest!
  14. Watch the fat in your chocolates!  You can still have that treat, but find a healthy substitute to your “fav” if loaded with calories!
  15. Switch to skim milk, but the fatty whole…
  16. Do intense cardio intervals to boost your metabolism and burn serious calories!
  17. Jump rope on a work-out break
  18. Eat more veggies!  Eat more fruits! 5 a day!
  19. When you feel tired, and don’t want to workout, do some light and fun exercise just to keep moving, your mood will build and increase your energy
  20. Try a smoothie…take advantage of all the fresh fruits out there
  21. Don’t be impulsive, stay away from fast food
  22. Cut the alcohol to lose the belly, it is calorie laden!
  23. Cut the soda, sugared or diet
  24. Swap white pasta for a side of veggies, fiber filling!
  25. Eat, don’t drink your fruits…get the natural fiber.
  26. When ordering out, get the small size, restaurant portions are way over what you should have…or split the meal, take 2/3 home, split it into 3 meals.
  27. Do 3 of your exercises in your workout in a circuit, do one set of each, then go back for a second or 3rd to break it up!
  28. REST!!!  Get plenty of sleep.
  29. Add stretching to relax and elongate your body to your workouts
  30. Make the body go, the mind will eventually follow you to the workout.  When you start feeling better from the workouts, your mind will make you go!  Don’t wait for your mind to be ready to start, do it now!

About Janelle Baldwin

Janelle Baldwin is a physical therapist assistant (PTA) and lead fitness trainer for Agnesian HealthCare’s on-site fitness center, called the ZONE. She is a certified weight trainer (CWT), a strength and conditioning specialist (STS) and a certified strength and conditioning instructor (CSCI). Her 15 years of professional experience ranges from home care and work hardening/conditioning with the Agnesian HealthCare Sports, Spine & Work Center for many years to her role as a certified personal trainer; teaching fitness classes for which she is trained and certified for and maintaining the on-site fitness facility.

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