First 30 Days Blog

10 dec

Staying Healthy in 2013

JennaSmithOnly a few weeks left until 2013 arrives. Right now, you’ll be actively participating in the holiday eating marathon, but if you plan on to make a New Year resolution to stay healthy, you must have a plan to follow. Many people see their health resolution fade as weeks pass by because they didn’t have a proper plan.

Your plan should contain activities that provide both motivation and exercise. However, doing the same activity everyday can get boring, and you may end up giving up altogether. It’s always better to switch up the days for each activity. Here’s a sample activity plan you can follow.

Physical Activity

1. Monday, Wednesday and Friday

On these 3 days, you can go to the gym for weight training and cardio. If you have ample time, do cardio in the morning on an empty stomach for 30 minutes for ultimate fat burning as all the glycogen will be consumed by the body during the night. Weight training can be done for 30 minutes in the evening. For those who don’t have much time on their hands can follow a 1 hour session either in evening or in the morning consisting of weight training of 40 minutes and cardio of 20 minutes.

2. Tuesday, Thursday and Saturday

For building up stamina and conditioning the body, both males and females should play sport on these 3 alternative days. Calorie-burning motivational sport is recommended. The selection of the sport activity should be on the basis of availability of equipment. For example, lacrosse balls and accessories are easily available. After selecting the sport, you can join a center, or invite friends over to play.

Diet is also going to play an important role for staying healthy in 2013. As with physical activity, eating the same meal on a daily basis can get boring. Here is a sample diet plan to follow.


1. Monday, Wednesday, Friday

You’ll be doing weight training on these days, so you can follow a high protein diet and keep the carbs to a minimum. Lean red meat, organic eggs, organic chicken and fish should be the staple in your diet. However, don’t cut out the carbs completely and take them in minimum quantity. You can skip them for the last meal of the day.

2. Tuesday, Thursday and Saturday

On the days where you play sport, you can take in more carbs and keep the protein to the same quantity as the weight training days. However, carbs should be as organic as possible. Slow burning carbs are going to work the best. Examples include whole grain cereal, organic past and brown rice.

Note: Eat 5 servings of fruit and vegetables on all 6 days as they provide you with vitamins and minerals.

What about Sunday? Sunday is going to be your rest, and you can also binge in on this day. This is going to be important for removing any cravings you might have during the week. Eat what you love and rest. With these pointers in mind, you’ll spend a healthy 2013.

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Posted by Jenna Smith on December 10th, 2012 in Diet and Fitness, Health | 0 comments

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