Merritt Athletic Clubs - Where Your Future Takes Shape

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Athletic Clubs Fitness

52 Small Steps to the New You

New You - Tasks

Week 1: Resolve to increase your water intake to 6-8 glasses/day
Week 2: Aim to walk 10,000 steps/day
Week 3: Decrease sodas to one every other day
Week 4: Keep a food diary for 3 days. Go on mypyramid.gov and identify where any deficiencies may be
Week 5: Aim to workout 3x/week (include cardio/strength training/flexibility)
Week 6: Workout with a buddy
Week 7: Get a yearly checkup and appropriate screening tests based on your age
Week 8: Try something new...if you normally take a "land" class, switch it up and take a "water" class
Week 9: Try a new vegetable or fruit
Week 10: Start family fun time after dinner.....i.e WII challenge, take a walk, dance a thon...
Week 11: Go for 100 a day - by cutting 100 calories a day you can lose up to 10 lbs a yr.
Week 12: Portion Control - use dishware with portioned sections or outlines to keep you on track
Week 13: Include protein - a palm sized portion of protein at every meal keeps your appetite in check
Week 14: Begin one meal a day with a salad
Week 15: Drink one cup of green tea a day for a dose of antioxidants that will help rev up your metabolism
Week 16: Brush often - Brushing after each meal creates a physical and psychological barrier to nibbling and snacking.
Week 17: Start your day with whole grains - you will feel fuller longer.
Week 18: Eat slow - chewing your food and enjoying the experience will allow you to know when you are full.
Week 19: Ask for dressing on the side when ordering salads at restaurants.
Week 20: Reward yourself when you reach a goal - and not with food!
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