I hope everyone had a lovely and relaxing holiday. I hope you did not succumb to holiday weight gain and the cold has not yet sucked away every morsel of happiness. For me, every holiday season gets easier. The longer you practice healthy living, the easier it is to stay on track. Needless to say, a change of routine can still be a bit trying on the body.

Easy, tasty, and lean. Seared scallops w/pancetta

     So now that the new year is upon us, we are bombarded by everyone preaching about their resolutions and healthy routines. Yippee. I have been avoiding the gym based on the fact that my gym is always crowded, and I would rather avoid people and their germs at this time of year (but I have been using my studio at home). Also, if I see anymore treadmill selfies I will barf. I run outside where any selfie would look atrocious and boogery. That means full of boogers and probably with rosacea. Sexy.

Broiled rainbow trout with sauteed veg and mashed kefir sweet potatoes. 15 min meal

      So while I happy that people are getting healthy, it can be overbearing for the newbie trying to start up at the gym and make some changes. My advice is to try to get your sweat on at least 5 times a week. This can be at the gym, hiking through the snow, doing body weight exercises at home, chasing the kids outside, whatever. Try to get 30 mins of moderate to vigorous activity 5 days a week. One of my clients walks about 40 mins to and  from work every day, regardless of the weather. She's already gotten the bare minimum, and during the summer gets her vitamin D. During the winter she burns extra calories. This is a great example of a simple change that really makes a difference. Another client uses a pedometer and usually gets at least 12000 steps a day which has helped her to drop around 15 pounds. These are seniors ;)
       If there is one change I can really recommend it is to start cooking for yourself. Even if it is just dinner. Plan to cook a healthy protein and vegetable, and keep it simple. Fish needs 10-15 under the broiler, chicken can be baked or grilled while you shower after work or do a quick workout in the living room. Veggies can be sauteed or grilled and take next to no time. Get used to enjoying the flavor by using fresh herbs and salt and pepper. Avoid sugary sauces and heavy breading, but add a bit of sharp and interesting cheese. Eat as many greens as you can, and ease up on the starches in the evening. There are a ton of recipes out there if you need help.

Turkey burg with guac, cilantro, greek yogurt and sambal

      If you have been working out for a while I recommend choosing a weak area to focus on. Last year was lats and shoulders, the year before was quads. I can now flare my lats and am moving on to arms and abs this year. Make it a priority to train your weak spots, and don't forget your posterior chain. We tend to ignore the areas that you cannot see in the mirror ;) It is also easier to ignore the weak spots.
     The last new years recommendation is to work on warming up and strengthening the rotator cuff. I will be posting some exercise videos in the next few weeks as well. If there is any one thing I can suggest it is to be sure to get in at least 3-4 workouts a week. Even if you don't get to the gym, don't feel motivated, just get them done any way that you can. Training at home, going on brisk walks, whatever, will keep you going through those times where you aren't 100% dedicated. As soon as you stop the workout momentum it will be so much harder to get it going, and your body will not want to get moving. You all know what it feels like when you take 2 weeks off (awful! avoid the barfy feeling at all costs by being active on a regular).

Seared duck breast with citrus ginger cranberry sauce and sauteed spinach in duck fat.