Today is January 28. So let me guess….you made some outlandish fitness goals for 2020 like running 10 miles every day, swimming the perimeter of Winona Lake each morning, and free soloing El Capitan by the end of the year. And let me guess…you’ve already failed.
We are here to say, no worries. Do you want to hear the good news?
It’s never too late to start making attainable and measurable fitness goals. And we have some health and fitness tips to help you in the process! With the advice of some trusty personal trainers here in Warsaw/Winona Lake, and Grace bachelor of exercise science graduates and faculty, you will be able to dust yourself off and start seeing progress in your 2021 fitness goals!
Tip #1: Add “Goodness”
The health and fitness tip that has helped me the most is to add in healthy habits instead of taking away bad ones, like drinking a smoothie packed with greens every day or taking your dog for a walk every evening. Once you add in enough goodness you won’t have room for the bad.
Brooke Lengacher, Grace College Health and Wellness Director / PT
Tip #2: Remember the 70% Rule
The biggest factor in reaching your fitness goals is nutrition. It covers about 70% importance compared to strength training and cardio. But that doesn’t mean you have to give up the foods you love and enjoy! It’s all about balance and moderation.
Gershom and Britt Tadesse, IG: @gritthealthfitness
Tip #3: Find Accountability
If you are looking for help at the gym, do not hesitate to ask a professional like a personal trainer–that is our job! Also, seek out a workout buddy so that they can help keep you accountable, boost your confidence, and make the exercises more fun! I would also encourage people to take progress photos. Progress pictures can help keep people motivated when they see the changes in their bodies! Finally, stay consistent. Keep going, but make sure you are always listening to your body and taking care of it!
Faith Long, YMCA Wellness Coordinator / PT (Bachelor of exercise science, Grace College, 2015)
Tip #4: Baby Steps
My best fitness tip is to take a baby step towards better health & fitness every day. If every day is better than the last, all of those small changes will soon add up!
Megan Keysor GetFit24, YMCA, Eastlake (Bachelor of exercise science, Grace College, 2016)
Tip #5: Master the Mechanics
Most athletes are minimalists when it comes to their training. They take the time to master the fundamentals and work with them for years. For us, that means concentrating on learning good mechanics–not just with the bar–but in bodyweight movements. Develop your core first and extremities second. After this is accomplished, work hard and fast, constantly vary your functional movements and find a community of people that you find strength in.
Ryan Hill, Haymaker Crossfit
Tip #6: Play the Exchange Game
We all know nutrition matters when it comes to fitness, but nutrition is a lifestyle. Start improving your nutrition by playing the “exchange game.” When deciding what to eat, pick one food item that you can exchange for a healthier option.
Examples:
Breakfast exchange: one apple instead of hashbrowns.
Lunch exchange: carrots instead of potato chips
Dinner exchange: sweet potato in place of rice.
Sometimes this is all it takes to get in the habit of healthy eating–opting for the better food choice. That is my health and fitness tip for you!
Christy Walters, M.S., L.A.T., F.M.S., Grace College Exercise Science Program Director & Assistant Professor
Tip #7: Know Yourself
Make achievable goals. Too often, goals are too extreme and they are not reached. Know yourself and what you will realistically do. Then go from there. Take it one day at a time and lend yourself grace. It can be overwhelming to have a year ahead of you with big changes and goals. Daily habits lead to bigger changes.
Jo Palladino, DePuy Fitness Center, YMCA (Bachelor of exercise science, Grace College, 2016)
Tip #8: Pinky Promise
Staying on track with your fitness goals can be difficult. There will always be little setbacks and life will try to get in the way. If you make a promise to yourself, make sure you do everything to stick with it.
Katie Fleshood, GetFit24, YMCA
Tip #9: Don’t Be Intimidated
The most common thing we hear is how afraid people are to walk in the door for the first time. Don’t be intimated! The best thing about Crossfit is the community; everyone is here to help and encourage. All movements are scalable to any skill level. We were all beginners at some point, and you can receive great health and fitness tips from those who were just in your shoes.
Sarah Hill, Haymaker Crossfit
