OH! Magazine - Australian Version September 2017 | Page 19

( Health )
5 STEPS TO STARTING
YOUR HEALTH JOURNEY
The Fit Pharmacist, Holly Louise, shares five tips to getting started at the gym.
t’s never too late to begin a new
health and fitness journey, but
starting out can be a daunting experience,
especially if you have big goals. For
successful, long-term results, you must
make permanent changes to your mindset
and lifestyle, and create healthy habits
that become your routine.
I
1. Be realistic
The very first step in starting your health
journey is setting yourself realistic goals.
Rather than setting aside time to gather
information, gain knowledge, and
construct a reasonable plan for
accomplishing your goals, many of us
often look for quick fixes. And when we
don’t reach our goals in the first few
weeks, we lose interest and quit. The
importance and value of goal setting is
often overlooked and the biggest mistake
most people make is setting unrealistic or
unspecific goals. ‘I want to lose weight’ or
‘I want to get fit’ are the most common
ones I come across with my clients. But
the difference between setting these goals
and actually achieving them is in the
details.
2. Eat for your goals
Everyone has a calorie budget, whether
you’re trying to maintain your weight, lose
fat or gain muscle. Unfortunately, many
people seem to ignore or disregard this
simple fact. Knowing your calorie budget
allows you to structure a healthy diet, and
it can help to prevent frustration when
your results plateau. When you know your
daily calorie budget, you can construct
your own meal plan. You should aim to
consume foods from all food groups, and
strive to eat the right balance of protein,
carbohydrates and fat to effectively fuel
your body. Protein should be included in
each meal as it contributes to the building
blocks of growth including cellular repair,
muscle growth and collagen. The good
kinds of fats are also essential, which also
help to keep you feeling fuller for longer so
you don’t reach for snacks. Carbohydrates
often get a bad wrap but they are your
body’s preferred energy source, and are
necessary for many important processes.
3. Ensure variety in your diet
My dietary methods are based on the fact
that no foods are ‘off limits’. With this in
mind, a healthy body is always going to
perform more effectively and efficiently
than one that uses processed foods as its
main fuel source – not to mention that you
will be more satisfied by foods that are
nutrient dense, such as fruits and
vegetables.
In terms of food selection, you should try
to follow the 80/20 rule to maintain
balance. That means sourcing 80 per cent
of your nutrition through whole, minimally
processed, micronutrient dense foods and
using the remaining 20 per cent for more
processed, or ‘junk’ foods. This will ensure
that you obtain enough micronutrients
(vitamins and minerals), which help to
improve energy levels and overall vitality.
This will also help to eliminate feelings of
restriction and improve adherence to your
diet.
As soon as you start telling yourself that
you can’t have this or that, you immediately
change your psyche towards a state of
punishment. As soon as you do reach for
‘poor’ food choices you immediately feel
guilty, which produces a stress response
that may lead to giving up. Moderation is
key to creating sustainability and
producing long term results.
4. Find something you enjoy
One of the best motivators for exercise is
that you have fun. You could buy the most
amazing training program but if it doesn’t
fit in with your schedule, or if you simply
don’t enjoy it – you won’t follow it. When
it comes to starting a new training
program, it is important not to set yourself
up for failure before you begin. Training
can and should be realistic, enjoyable and
flexible.
We all want results fast, but sustainable
progress will allow you to realise your full
potential. In the end, we all want to
achieve our goals in the most effective
and efficient manner. Team sports or
group exercises are often non-threatening
and a great place to start. Not only is it a
great way to catch up with friends and
meet new people, but it also helps keep
you accountable as people are relying on
your participation.
5. Ask for help
If you’re not the most motivated individual
or have no clue where to start, going DIY
on your health revival may not be
successful. Seek the advice of a qualified
health and fitness professional who can
help devise a strategy and realistic
program for you.
Holly Louise aka ‘The Fit Pharmacist’ is a
pharmacist, online coach and expert for
Body Science.
OH! MAGAZINE ( SEPT 2017 )
19