If my health was in a state of emergency I would do this to get my health back this year.
I define state of emergency as, diabetes, high blood pressure, needing to lose 20 or more lbs, feeling constantly tired, constipated, overall knowing my body is not thriving as it is intended to.
#1 I would stop the bleeding!
I would define what needs to stop immediately.
overspending on food. I would set a food budget.
Define temptation - who/what/where causes me to over eat, over consume too much alcohol or foods that are not good for me.
Commit to saying NO.
#2 I would create a new habit of walking 10k steps a day.
I would commit January and February to this schedule:
Wake up 5am brush teeth, drink Coffee, Bible study, get dressed.
Walk 6am - 7am
7am Get ready for the day go to work
That would be non negotiable every day.
After 2 months the 6am workout time would be engraved in my schedule. It is now a habit.
My body now understands it moves. I now have an aerobic base.
#3 March & April
I would find my body’s calorie needs. I would define the exact meal plan that fits those needs, by plugging the foods into my fitness pal or cronometer app.
I would prioritize this meal plan to have mostly dark green vegetables and protein. Some fruit. Little grain. Some sweet potato.
I would drink 1/2 mg body weight in oz of water.
I would eat this exact meal plan everyday for March and April.
This would train my appetite to eat the right amount.
This would realign my tastebuds to not crave sugar and overeat carbs.
By the end of these 2 months my body has been trained how to eat and what to eat.
I am now properly hydrated and I am pooping every day easily.
#4 May, June
I would exercise consistency with what I have learned to build a super solid foundation.
The theme of May and June is consistency
I walk 10k steps a day, I eat my meal plan.
There are no Cheat days, all of the cheat days I’ve had for years got me here. I don’t need anymore cheat days. I am retraining my body.
By the end of May and June I have put my body into submission
I have body slammed my flesh to obey me.
My tastebuds are renewed.
I have self control.
I am disciplined.
I have healthy habits.
#5 July & August
I keep my 10k steps a day, I eat according to my meal plan. I stay within in my calories eating mostly green vegetables and protein. Some fruit, little grains, some sweet potatoes.
I always drink 1/2 my body weight in oz of water until the day I die.
Now I get curious, if I could learn a sport, or take a class what would it be?
For me I choose boxing. I sign up for boxing classes. Now I am part of a fitness community.
For you it might be a run club.
I get plugged into some kind of fitness class or community.
This makes fitness part of my lifestyle. I begin to make fit friends. I meet people on the same journey.
We hang out and do fit things, eat healthy food, and talk healthy talk. I stay away from anyone or anything or any environment that would distract me from my goal.
I remind myself why: my health was in a state of emergency.
#6 September & October
I am part of a fitness community, I walk 10k steps a day, I eat mostly vegetables, protein, some fruit, some grains, sweet potatoes. I drink my water.
Now I invest in myself.
I get a trainer.
Depending on my budget, I train 1x month, 1x week, or 2-3x week.
I learn from my trainer how to strength train.
This is going to tone my body and accelerate my transformation.
I strength train 3x week.
#7 November & December
I stay consistent. I eat the food, drink the water, strength train 3x week, I am part of a fitness community. Now I for see the threat of the holidays.
I tell my family I may not see you this year because I am prioritizing my health and I am going to finish strong.
I decide what is right for me.
I look back at all my progress and I dissect how I feel.
I write my goal for January 1, 2027.
My weight, my health.
I plan ahead if I should travel, go to parties and or which ones or if it’s better for me to evade all together.
Perhaps I recruit some of my fitness community for a healthy holiday hike/run/thanksgiving 5k.
If you lock in, actually do this, and follow through, your health will be in a completely different state by January 2027.
Not only will you have lost weight, gotten off medications, gotten rid of diabetes, but you will have become a healthy person.
You got this.
God bless you in your journey you can do it.
