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Health and Fitness Tips

Ways to Stay Healthy For The New Year

Now that the holiday feasts are over, and maintaining your fitness and nutritional goals should be easier, I have complied a few tips to keep you on goal for the new year. The following tips can be helpful throughout the year.

Eat Breakfast
Your body has been starving all night long, and it needs nutrients to rebuild itself. If you just catch something quick on the run instead of eating a full meal, it negatively impacts your workout, and everything else you do during the day. Eat sufficient protein (30-40 grams), a complex carbohydrate, like oatmeal, and a piece of fruit to start your day off right.

Reduce Starchy Carbs
Consuming too many starchy foods, such as potatoes, rice, pasta and/or breads (especially at one sitting), provides your body with more than it needs for energy and glycogen stores; anything left over will be stored as fat. So watch the potatoes, cookies, and bread consumption. Moderation is key with starchy foods.

Eat 5-6 Meals a Day
Dieters often decrease the number of daily meals in an attempt to reduce calories - a BIG mistake. If you eat six meals a day verse three with the same total calories, you can lose more fat because more meals burn more calories - by increasing thermogenesis. Your metabolism will be constantly working to burn the calories you are consuming.

Don't Eat Junk Food
The carbs and sugars associated with junk food work against all your diligent efforts. To ensure that you stay on track in the new year, take a strong stand against the excessive cookies, candy, high fat chips, dips, and snacks. One cookies, piece of fudge, or slice of pie a day will help you feel that you are not denying yourself your favorite treats.

Eat Protein
Often overlooked is protein. Maintaining a low fat protein intake, and eating a moderate amount of complex carbohydrates five to six times a day is the best combination of food to help you stay on your nutritional and physical goals.

Limit Sugar
Taking in simple carbs (sugars) right after weight training replenishes muscle and liver glycogen storage, but excess sugar consumed at other times will be stored as fat. Satisfy your sweet tooth occasionally, but try limiting your intake of sugar to fresh fruit.

I encourage all my clients to stick to their daily workouts as much as possible. I also highly encourage my clients to do an additional 20-30 minutes of cardiovascular exercise during their workouts. This added cardio time helps remind the body sculptors how much work it takes to burn calories.

Be diligent in your workouts and keep a close eye on your food intake. Enjoy the new year and remember if you eat too many cookies one day, get right back on the nutritional track the following day. I wish you good nutrition for 2022!

Rick Gusler is a certified personal trainer and diet nutritionist who serves his clients through Gusler Body Sculpting Fitness Center in central Denver. To schedule a free consultation, or to learn more about the Gusler method of body sculpting, spin yoga, or Rick's Boot Camp, please contact him at 303.860.7131 or online at

Gusler Body Sculpting Fitness Center, LLC
459 Acoma Street · Denver, Colorado 80204 · 303-860-7131
Hours: Monday-Friday: 6am-8pm · Saturday: Closed · Sunday: Closed