New Year, New You!

By Kristin Walton,

It’s a popular time for resolutions and working out, some things will stick and some will fade away.

The problem when people set these fitness resloututions is that they eat, sleep and breathe the gym for the first few weeks and get burnt out.

Getting healthy is a lifestyle change, slow but steady.

It comes from slowly incorporating healthy habits into your daily life. Putting this crazy pressure on the gym and diet foods to magically change your life will just put too much pressure on yourself.

Two years ago, when I decided to get healthy, I did it by just adding yoga classes to my weekly routine. That snowballed into taking a boot camp class which eventually turned into me keeping a food journal. Two years and 30 pounds later, here I am today. I’m not done, I still (like everyone) have areas I want to work on or habits I would like to change but like I said, it’s a lifestyle. Good habits take time and patience, so give it just that. Below are some tips I drill into my boot campers heads. Print these out and paste to your refrigerator.


10. Drink drink drink! Try to drink 75-100 ml of water a day.

9. When grocery shopping, stay on the outside of the aisles. The best places are the meat, dairy, and produce sections.

8. Lifting a heavier weight will not make you bulk. This is a terrible myth that haunts women everywhere! It’s impossible for women to look like those crazy magazine covers, they are NOT natural. Get rid of the fear and pick up the 20-pounder!

7. Don’t ever sit on the couch with a bag/box. Doing this is just a bad habit. It makes you numb to when your stomach is full. If you plan on snacking in front of the t.v., prepare the serving as listed on the nutrition label and leave the rest in the kitchen.

6. Abs are made in the kitchen, not the gym. Sticking to a healthy diet carves away the fat and shows what you work hard for at camp. For a great AB workout that I kill my campers with: At home AB workout

5. Eat every 3-4 hours. Going too long without food is terrible for your metabolism. You fuel up before a long drive, right? Don’t run your energy tank off of fumes.

4. Never say never! If you deny yourself something, all you will do is obsess. You want an oreo, eat one. Eat ONE or two. Then walk away. The more you deny the more power you give over food. A cookie is just a cookie!

3. Pair a carb, a protein, and a fat when choosing a meal. A serving of carbs should be the size of your fist, a serving of protein is the size of your palm, and a serving of fat is the size of your thumb.

2. Cardio is KEY. 4 sessions of 40 min cardio workouts per week not only keeps you energized, but it keeps the tummy firm. Try something you love, and turn up the intensity. Try this at home cardio workout that I use for my boot campers: cardio workout

1. Keep a food journal! I know that I sound like a broken record but it’s a method that works time and time again. Writing down everything you eat keeps you accountable and let’s you see what you’re consuming. Keep track of just the calories, try to stay between 1500-1700 a day.

Sweat Squad Boot Camp meets MWF mornings from 6-7am or 7-8am at 1920 T street.

About Kristin Walton

Kristin Walton is a physical trainer in Sacramento. You can learn more about her Sweat Squad Boot Camp by visiting or emailing her direct at She specializes in conditioning training for athletes as well as fat loss.


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Posted by on Jan 3 2011. Filed under Health and Fitness, New Year's Eve. You can follow any responses to this entry through the RSS 2.0. Both comments and pings are currently closed.

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