Set Your Intentions For A Healthy 2019.

Take some time this week to make a plan for your health in 2019.  When committing to your intentions be realistic and specific.  Try to address one habit at a time - maybe plan one habit improvement per month.  Here are some ideas of specific, realistic intentions that might call to you:

1. Commit to consistent, daily exercise routine -150 minutes per week.

2. Try a something new: an exercise class - Spinning, Intervals, Yoga, Strength; a new vegetable in your food plan (artichokes, beets in your salad).

3. Hire a Personal Trainer to design a work-out routine to meet your specific goals.

4. Start each day with 16 ounces of water.

5. Get up 15 minutes early and do a daily routine of 4 exercises to start your day.  Bird dog, Bridge, “T” and Plank Ups.  Need help designing your morning exercise routine?  Set up an appointment with Kim Jacobs,

6. Bring your lunch to work. Here are some healthy, quick ideas:
-Whole grain bread with Peanut butter. A piece of fruit and a cup of cut up vegetables.
-Yogurt with homemade 1/2 cup granola or 1/4 cup grape nuts, 1 cup frozen berries and 1 cup cut up vegetables (sweet peppers, carrots, cucumbers, celery, etc)
-Vegetable Salad: Cut up vegetables (broccoli, cabbage, cauliflower, peppers, beets, carrots, celery, etc) with spinach or kale,  protein (meat, cottage cheese, tofu, edamame, cheese, etc)

7. Be sure to have fruit and/or vegetables at every meal and snack.
Eat healthy and if you desire weight loss, let that be secondary to the healthy food.

8. Take 15 minutes each day for self-care: simple meditation breathing, a warm bath, stretching routine, a walk in the country, afternoon tea with a candle nearby.  Relax and be good to yourself!

These are just a few ideas.  If you would like to sit down with a trainer at BFIT and discuss your goals and intentions for 2019, simply email Kim Jacobs at

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