04/11/2014 12:38 EDT | Updated 06/11/2014 05:59 EDT

If You Want to Get Healthy, Create the Right Environment

suedhang via Getty Images

April is in full swing. January 1 is a distant memory. The year you promised will be devoted to health is disappearing. Have you done what you promised yourself you would?

Simple small changes is all it takes.

One to two pounds a week is a safe, healthy, and maintainable weight loss. In many cases, with the right tweaks to nutrition, and a solid focus on exercise it can be a lot more. Remember, if you expect a miracle you often don't appreciate the small gains. Set your goals as achievable. Reach them, break them, and move forward wisely.

If you are looking to get healthy, create the environment. Talk to co-workers, involve friends, start Facebook groups. Really, all of this stuff helps stay on track.

I really want to see people get confident that they are making the right food and food choices. That they are valuing sleep and rest. Also, hydration needs to be a priority. Nothing fancy, just creating confidence.

It's not as hard as those crazy health nuts make it seem, but there also is no magic pill. Let's find that middle ground. The odd pizza, a couple hours a week being active, and just being more energetic. It really boils down to turning the TV off once in a while and getting moving or planning out a few meals in advance.

Once you've got the mindset, and the confidence in health, get to the gym. Hire a trainer if you can, seeing a professional once a week for the first three to six weeks can make a world of difference in your ability to stay on track and get results. I understand not everyone can afford the extra, so talk with a friend that is in to fitness. Grab a program from a magazine, or YouTube and get your fitness program started.

I'm always putting up videos to help where I can.

For a program, try these two workouts. Do each one at least once in a week. If you are extra motivated, try each one twice. I'd love to see Monday and Tuesday, with yoga on Wednesday, then repeat on Thursday and Friday with some yoga on Saturday.

On both days this is the warm-up:

  • Treadmill 5 minutes
  • 2 minutes straight standing on the bike with high tension make it hard to move the pedals
  • 1 minute sitting with moderate intensity, still hard to move the pedals, but let your legs flush the lactic acid.
  • 1 minute standing with the same tension and intensity

Day #1

First Circuit

DB Front Squats x 15

Dead Lifts x 15

skate jumps x 30 seconds

Second Circuit

Lunge x 10

Hamstring curl x 10

Squat jumps x 30 seconds

Heart rate up time! Jog on treadmill three minutes on HIGH incline. Two minutes of skipping

Third Circuit

Push ups x 15

Chin ups with assist or Supine Pull ups x 15

Bicep Curls x 10

Tricep press x 10

Fourth Cicuit -- abs!

Day #2

Circuit 1

Chest Press on a ball x 10

Tricep Press x 10

Lunges x 10

Circuit 2

Alternating row

Bicep Curl

Hamstrings on a medicine ball

Heart rate up! Tabata -- do each drill 3 x 20 seconds of hard work, 10 seconds of rest

BOSU Burpee (or regular burpee if no bosu)

Mountain Climber

Skipping (can you double under?)

Core Super Set 1 x 4

Sit ups x 15

Plank x 45 seconds - 1 min

Core Super Set 2 x 4

Bicycle x 15

Side Plank x 30 seconds each side.

If you have questions, do not hesitate to ask. I'm really trying to change the Nations health, One Fit City at a time. With social media and technology, there is no reason we can't "be friends" and get this country healthy.

The information is one thing, it's on you to find a place and create the positive environment. I am sure you have a couple friends and a couple co-workers who would jump at the chance to be a part of realizing their New Year's resolution.

Change your life, boost your energy. It takes small steps, and having lots of fun.