10 thoughts for success in the new year.

1) You must start now!  Make a commitment and take action now.  There is no need to wait until January 1st.  Besides if you wait until January you will be pushing and dodging people out of your way at the gym.  Just because you can't hit the gym five days per week right now does not mean you can't start with just two simple workouts per week and still improve your health.

2) Take someone with you.  Exercise is always more fun with someone at your side.  The use of an exercise companion has been shown to increase adherence and success.

3)  Eat less bread (even the whole wheat stuff).  Focus on cutting away bread from your diet.  This strategy pops up repeatedly because it works.

4)  Sign up for a group program.  It could be walking/running or strength training - the effect the group has on you will increase your success in the long run.

5)  Coffee date?  Choose to walk instead.  Picking up your coffee and heading out for a walk is an excellent way to squeeze in some extra activity.  If you already sit for 7+ hours per day then there is no need to sit more!

6)  Use your lunch hour.  For those of us who have down time at lunch you should be taking advantage of that time to perform some sort of activity.

7)  Focus less on eating less and more on eating the good stuff.  Cutting out food and limiting what you eat can be stressful, especially when you go from over-eating at Christmas time to (for some of us) - eating like a bird after Christmas.  Fill up on real food during the month of January and you won't have to worry so much about quote on quote - "dieting".

8)  Sweat everyday.  This one has been passed around numerous times.  But it's true - whether you play with your kids, run with the dog, or find time to workout - do something that makes you sweat everyday to stay healthy and keep your heart young.

9)  Every colour of the rainbow.  Use this strategy every time you grocery shop.  Be sure to have as many colours of vegetables and fruits in your cart as possible.

10)  Keep these three things in mind when you start thinking twice about your current/new routine:  

"you don't use it, you'll lose it"

"high performance cars need high octance fuel, why would your body be any different?"

"Your body was built for motion - how can sitting and relaxing be conducive to improving/maintaining the body?"