The Uncomplicated Blueprint for a Healthier Life: 4 Rules for Real, Sustainable Change

When the end of the year approaches, New Year’s resolutions begin to take shape. According to the Pew Research Center, about 79% of people say their resolutions concern health. And while the percentage is high, the amount of people who stay fully committed throughout the year is only a fraction.

“I tell my clients that fad diets and trends are not the answers to life-long changes. In fact, people tend to overcomplicate the process,” said Jake Rone, personal trainer at the Semones Family YMCA. “Sustainable wellness requires consistency and four foundational principles – breaking it down to basics, making it as simple as possible shows the greatest success rate.”
 

1. Move Your Body (The 150-Minute Rule)
A no-brainer, right? Try aiming for 150 minutes of movement per week, or roughly three, one-hour workouts. But not just any workout, commit to activities that you actually enjoy. “Hate running? Don’t run! Try playing pickle-ball, cycling, or just complete house chores, anything that has you constantly moving is burning calories,” Rone shares. Believe it or not, by doing this simple act, it will place you among the world's most active people. And isn’t that a little motivation boost in of itself? Focus less on what you do and just do something.

Our Group Exercise classes are a great way to explore and find what exercises you enjoy and are included in your membership at the Y. See what all we have to offer.

2. Eat Real, Whole Foods
Our environment encourages convenience, which means processed foods loaded with sugar, an ingredient proven to activate the brain's addictive reward centers. “Sugar has addictive qualities that can make it more challenging to reach your goals. If you consume too much over time, it can lead to health issues like diabetes, that’s why limiting exposure is critical,” said Rone. Whole foods like legumes, meats, eggs, and fruit can help curb your appetite and provide more protein, keeping you fuller longer. Generally speaking, if the food item is packaged or not in its natural form, eat it sparingly.

Start with a free nutrition assessment at the YMCA and get personalized nutrition coaching that fits your goals, your lifestyle, and your journey toward better health.

3. Positive Habit Stacking
Long-term success relies on identifying habits that reinforce your mental and emotional well-being. Rather than trying to build a habit from scratch, stack it on top of another one that already exists. Consider this – rather than sitting on the couch watching a movie, take your phone or tablet to the treadmill and walk for the duration of your film. When you make your morning coffee, add a glass of water with it. Reframe your mind to, “How can I add to my routine instead of taking away from it? It’s a good starting point,” said Rone.

4. Develop a Realistic Plan That Sets You Up for Consistency
Motivation is great but it’s not always going to be there, relying on it alone already sets you up for failure. Channel your energy on discipline – add your workout or activity to your calendar like you would a meeting or ask a friend to be your accountability partner. Develop tweaks that positively add to your routine.

“The moment you accept that improved health and wellness is never going to come instantly and that it requires deep inner work – is the moment you can begin to create change. Focus on consistency and realistic goals, such as losing 1–2 pounds per week,” said Rone.

To achieve this, you can begin with a daily 500-calorie deficit, this equates to burning 250 calories and reducing 250 calories from your meal. That could be a one hour workout and skipping a large soda for lunch. Allow at least six weeks before adjusting your routine – stick with it and the results will come. This is a life change not a one and done experiment.

Get started by booking a personal training appointment! Personal Training at the YMCA offers certified coaches, personalized exercise programs, and flexible options including virtual and small group training to help you safely build strength, stay motivated, and reach your fitness goals. 

Learn more about group exercise classes, blood pressure monitoring programs, or wellness workshops online.