I seem to regularly offer up the same pieces of advice. One of them being that improved health doesn't "just happen." Everyone needs to find ways to set themselves up for health and fitness success. The more ways, the better!
One method of setting yourself up for success is to find a health buddy to help you stay motivated and accountable.
I suggest to my clients that they get a gym buddy, an accountability buddy, and/or a nutrition buddy.
Gym buddies meet and workout together. You are less likely to skip your workout if you have someone waiting for you. Plus, a gym buddy can make working out more fun.
If working out with someone doesn't appeal to you or isn't realistic, an alternative is to find an accountable buddy. An accountability buddy does exactly what the name suggests, he or she makes you accountable to someone other than yourself. Email or call each other regularly to discus anything and everything health related. Good topics of conversation are: your weekly exercise plan, your fitness goals, meal plans, possible road blocks for success, and ideas for how to overcome the roadblocks.
A nutrition buddy can materialize in different ways. For example, once a month, make a date with your buddy where you cook together and make six or eight healthy meals. There are tonnes of healthy soups and stews you can make in advance. Split the spoils and store the meals in your freezer.
If you don't want to cook together, make food individually, then split and share the spoils.
Try meeting your buddy once a week at the market. Get lots of fresh local produce and catch up at the same time. As soon as you get home, cut the produce up and store in containers so that when your hungry after work you have stuff cut up in advance to eat!
Or, simply use your friend as a sounding board. Discuss healthy recipes and healthy eating strategies.
Since I love when people take my advice (even if the person doesn't know its my advice they are taking), I was ecstatic when I overheard a bunch of women at the gym discussing how they use each other as a support system to help each other stay on track. What I loved about the group is that they seemed (without being aware of my "buddy" systems), to have negotiated a really interesting mix of my three types of buddies. The group discussed strategies for healthy eating and worked out together whenever they could. When their schedules didn't mesh, they emailed and checked in with one another instead.
Their success inspired this blog. They are a great example of a creative way you can set yourself up for success. I wanted to share the group's story to hopefully inspire readers to form similar support networks.
People often tell me that if they were celebrities who had people to cook for them and forced them to exercise, they would be fit. Their entourage would take all the guess work out of being healthy.
If you think this type of support system would be helpful, don't just fantasize about being a celebrity. To the best of your ability, set yourself up for success by establishing an entourage of sorts, a network of people who work together. Your friends are your friends because they care about you, and want you to succeed. You care about them, and want them to succeed. Just remember, you can't place the responsibility of your success onto your friends. Don't think that if they quit, you can quit, or that they will do the work for you. Ultimately, it is up to you to exercise and eat well.
The main take-away is figure out what systems and healthy habits you can establish that increase your likelihood of success. Improving your health doesn't just happen -- the more healthy influences, positive triggers and steps you can establish for success, the better! Forming various healthy alliances -- or health buddies, as I call them -- is simply one way you can set yourself up for success.
Rather than nursing a drink sitting down, belly up to the bar, or grab dinner at a high table with bar stools. <a href="http://www.health.com/health/gallery/0,,20534367_4,00.html" target="_hplink">Leaning against a high stool</a> is a step up from sitting, but can be more comfy than standing all night, <em>Health</em> magazine reported.
This old-timey favorite is fun for kids and adults alike, and can burn 100 calories in just 30 minutes. <em>Flickr photo by <a href="http://www.flickr.com/photos/machineisorganic/6740536715/" target="_hplink">Machine is Organic</a></em>
You don't have to be Michael Phelps to get a water workout. Even some leisurely splashing around can shave off 200 calories, and it's a great way to stay cool in the heat, too! <em>Flickr photo by <a href="http://www.flickr.com/photos/joeshlabotnik/311692139/" target="_hplink">Joe Shlabotnik</a></em>
Instead of just lounging on the sand working on your tan, get up and move around if you're at the beach this weekend. Bonus: Digging in the sand can be a surprisingly <a href="http://www.webmd.com/fitness-exercise/features/great-summer-workouts?page=3" target="_hplink">good workout for abs and obliques</a>. <em>Flickr photo by <a href="http://www.flickr.com/photos/donhomer/7200149722/" target="_hplink">Michael Bentley</a></em>
Let the music move you when you're out on Saturday night. A little boogying can burn 150 calories in just 30 minutes.
You're not chained to that park bench! If you're already enjoying the outdoors, why not throw around a Frisbee or a football, pass a volleyball or kick a soccer ball? It doesn't have to be strenuous -- you don't even have to be any good! -- but it will get you up and moving. <em>Flickr photo by <a href="http://www.flickr.com/photos/perspective/458811240/" target="_hplink">Elvert Barnes</a></em>
If you've got a date night planned this weekend, skip dinner and a movie in favor of something that gets you off your rears. It doesn't have to be a trip to the gym or a jog -- it can be anything active you like doing together. <em>Flickr photo by <a href="http://www.flickr.com/photos/78428166@N00/7283892652/" target="_hplink">Tobyotter</a></em>
Many local parks, rivers and lakes have row boats, canoes or kayaks available for rent. No matter your vessel of choice, it's a fun, seasonal way to burn some serious calories. <em>Flickr photo by <a href="http://www.flickr.com/photos/inner-eye-photo/6849944748/" target="_hplink">Josh Hawley</a></em>
During the busy week, you sometimes might just let your pet out in the backyard to dig up his own trouble. This weekend, spend a little extra time moving with him. Play fetch, give him that much-needed belly rub or take him on an extra-long walk. <em>Flickr photo by <a href="http://www.flickr.com/photos/footloosiety/4255290603/" target="_hplink">footloosiety</a></em>
If you've made plans to meet a friend for coffee, take your catch up session to-go instead and gab on a walk. Even strolling at a snail's pace will burn 85 calories in 30 minutes!
Put down the drink for some foosball or pool if you're at a bar this weekend that offers it. Thirty minutes of pool can shave off 85 calories, not to mention you may save yourself a few if your hands aren't wrapped tightly around that pint glass. <em>Flickr photo by <a href="http://www.flickr.com/photos/15216811@N06/5842783313/" target="_hplink">Nicola since 1972</a></em>
Head for the hills! Depending on where you live, a hike can be a weekend expedition or a quick afternoon adventure. It's a change of scenery and a great way to spend some time outdoors. If you're feeling sporty enough to tackle some hills, you can burn almost 250 calories in just 30 minutes. <em>Flickr photo by <a href="http://www.flickr.com/photos/mikebaird/4104101152/" target="_hplink">mikebaird</a></em>
If you typically find yourself hailing a taxi on the weekends, try hoofing it instead. If your destination is too far to make it on foot, try public transportation -- and leave the seat for someone else. <em>Flickr photo by <a href="http://www.flickr.com/photos/tmab2003/3180940701/" target="_hplink">TMAB2003</a></em>
If you have plans to barbecue this weekend, break out the lawn games to get you out of your seat. Try <a href="http://www.huffingtonpost.com/2012/05/27/lawn-games-calorie-counts-memorial-day-_n_1546462.html" target="_hplink">croquet</a> or badminton, which can burn more than 150 calories in 30 minutes. <em>Flickr photo by <a href="http://www.flickr.com/photos/jessabc/5835828281/" target="_hplink">Jessa B.C.</a></em>
Those people who do their exercise walking around the mall are onto something. Whether or not you plan to buy anything, browsing around your favorite shopping center gets you moving -- especially if you decide to wiggle in and out of a few things in the dressing room. <em>Flickr photo by <a href="http://www.flickr.com/photos/jimmyharris/2774384836/" target="_hplink">jimmyharris</a></em>
Spend some time strolling through the halls and galleries of your favorite museum. You'll give your brain a workout while you're at it!
Pick your favorite nearby joint and walk to pick up your meal.
Sure, it might take a little longer than sitting through the drive-thru, but you get the pleasure of working those muscles a little bit.
Instead of sitting at a restaurant waiting to be served, why not whip something up at home? You'll be on your feet slicing, chopping, mixing and more, not to mention cleaning up after yourself. <em>Flickr photo by <a href="http://www.flickr.com/photos/janicecullivan/4262146921/" target="_hplink">mamaloco</a></em>
A number of <a href="http://www.lsuagcenter.com/en/lawn_garden/home_gardening/vegetables/Variety+Of+Vegetables+Can+Be+Planted+In+Late+Summer.htm" target="_hplink">fall veggies</a> are ready for planting now. Spending an hour digging, crouching, weeding and planting in your garden <a href="http://www.huffingtonpost.com/2012/05/24/memorial-day-chores-calories_n_1543691.html#slide=1018494" target="_hplink">can burn more than 300 calories</a>. <em>Flickr photo by <a href="http://www.flickr.com/photos/7682623@N02/7343305940/" target="_hplink">auntjojo</a></em>
You don't have be imitate the Tour de France! Even the most casual rides can burn 200 calories an hour. Don't own a bike? Many cities now have <a href="http://www.usatoday.com/money/economy/2011-05-08-bike-sharing-programs_n.htm" target="_hplink">bike share programs</a> that allow you to take a short spin for a small fee, and some parks have bikes available for rent, too. <em>Flickr photo by <a href="http://www.flickr.com/photos/chinny_chin_chin00/6137088467/" target="_hplink">machernucha</a></em>
Go old-school, and grab a group of friends to head to the nearest <a href="http://www.huffingtonpost.com/2012/04/30/make-fitness-fun_n_1465840.html#slide=921050" target="_hplink">laser tag</a> arena. You'll run, jump, squat, crawl -- all in the name of fun and (healthy) competition. <em>Flickr photo by <a href="http://www.flickr.com/photos/shawnzlea/324447996/" target="_hplink">shawnzrossi</a></em>
With the increase in <a href="http://www.nytimes.com/2011/08/03/sports/the-sport-of-bouldering-climbs-in-popularity.html?pagewanted=all" target="_hplink">popularity of bouldering</a>, you no longer need a load of gear (and experience!) to reap the fitness benefits of rock climbing. Try it out at a local gym -- you'll burn calories and seriously work those arm muscles. <em>Flickr photo by <a href="http://www.flickr.com/photos/toolmantim/6728078909/" target="_hplink">toolmantim</a></em>
It's not just for dads in bowling shirts! Grab a pair of nerdy-chic shoes and aim straight. You may even wiggle a little arm workout out of it! <em>Flickr photo by <a href="http://www.flickr.com/photos/junklab/68904368/" target="_hplink">junklab</a></em>
Dreaming of a couch-potato weekend? Turn that screen time into something more productive by challenging a roommate, spouse or kid to a Wii Fit boxing or tennis match. <em>Flickr photo by <a href="http://www.flickr.com/photos/sashawolff/3190273060/" target="_hplink">SashaW</a></em>
Follow Kathleen Trotter on Twitter: www.twitter.com/KTrotterFitness