Al-------right! Another year and another holiday eating season have passed. The extra weight from years past has supplemented this year’s weight and once again, you’re ready to get healthier.

So, what’s it going to be? How committed are you to really changing your life? Are you willing to make real changes, or will you result to late-night TV commercials selling bogus fitness equipment and fad diets. Would you like to do something that really works? If so, cut this out and put it on your refrigerator. I’m going to give you five things you can do to get healthier. Do these every day and you’ll feel better immediately.

  • Throw out unhealthy food!
    • Sweets, chips, soft drinks, alcohol, white flour and trans fats
    • There are not good reduced fat, low fat, low carb options and they don’t give you the nutritional value you need.
  • Adopt healthy whole grains, fruit, vegetables, lean proteins and healthy fats.
    • Whole grain bread, blueberries, oatmeal, chicken, fish, walnuts, almonds, cabbage, squash, apples
    • I know - you don’t like fruits and vegetables. Well, your body does and it needs the fiber, vitamins and minerals they provide. You’ve conditioned yourself to crave table sugar. You can re-condition yourself to crave fruits and vegetables. Try small amounts and keep in mind (while you eat) how healthy, low calorie and satisfying these can be.
  • Drink water!
    • Drink water before breakfast, during the day, and at every meal. Keep it with you. You’ll find yourself drinking it because it’s there - much the same strategy you already do with soft drinks. If you need a change, try some flavored water, but don’t drink more than one of those a day. The sugar alternative doesn’t always digest well.
  • Move!
    • Do not pass up an opportunity to move. Climb stairs, walk parking lots, jog, lift weights, hike, clean the house, plant a garden, etc. Never opt to sit on the couch when you can exercise. The more you move, the greater your metabolism. Keep it burning hot!
  • Keep a journal.
    • Find a journal and make it your daily accountability. In it, write down all you did for exercise each day and jot down the foods you ate. You can find some of these journals at (I like the body minder version). Don’t go four hours without eating and don’t go a day without exercising. If you write your eating and exercise activity down, you’ll see (on paper) the difference you’re making THIS year! 

Good luck!  If I can answer any questions, feel free to email

Jeff Howerton is a trainer and owner of LEAN personal training, where he and his trainers work with clients to lose fat, develop lean muscle and implement strategies for healthier living. LEAN (615) 279-1900 or

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