For your final week of “8 Weeks to a New You,” QC Health Coach Aryn Lloyd and Registered Dietitian Jeni Tackett, Rock Valley Physical Therapy, show you how to make changes that will pay off throughout your whole life!

It’s not just 8 weeks, but your life!

Aryn Lloyd: Discount the notion that you need to be in perfect physical shape TODAY. Living healthy is an hourly, daily, and weekly pursuit. It’s a forever thing!

In reality, ‘perfection’ is fictional and impractical, especially when it comes to exercise.

So how do you make small changes that can lead to big results?

Remember that challenges happen. Injuries can occur, burnout can strike, or life events can get in the way. Listen to what your body needs – and what your mind needs – to be at your best. You can take more solid steps toward fitness when you are ready, physically and mentally.

Reward yourself for even small victories with exercise. For example, if you have started parking farther away from the store in every parking lot, celebrate! Give yourself a mental high five, grab a hug from a loved one, or treat yourself to a lo-cal smoothie for adding in that extra activity.

Remember to stay focused on the overall goal. Take one small step at a time, forgive your missteps, and celebrate your accomplishments every step of the way! You’ve got this!

As the year goes on, try these tactics to keep your workouts fresh:

• Mix up the Mode. Don’t get stuck doing just one activity, like cardio. Swap a cardio day with a body weight day to include wall sits, sit-ups, push-ups and planks.
• Intensify your Intensity! If you generally achieve 4 miles per day, try 3 miles at a faster pace.
• Try a Time Change. If you’re used to working out in the evenings, give mornings a try (or vice versa). You never know until you try.

Jeni Tackett: The word “diet” is often associated with failure. Focus on healthy eating rather than deprivation.

Dieting is often synonymous with guilt, “shoulds,” and “can’t haves.”

Behavioral changes for weight loss include healthy eating, regular physical activity, and acceptance of the weight you achieve through a healthy lifestyle.

Skip the absolutes of “always,” “never,” and “must.” For example, never say, I always skip dessert, I’ll never eat another French fry, or I must run every day.

Remember that nobody is perfect! Allow yourself occasional slip-up without feeling guilty.  Just get right back on track at the next meal or exercise session.

And focus on health as you continue on your journey. It can help you stay motivated to eat nutritious foods.

Even if the scale is not moving in the direction that you want, eating healthier foods such as fruits, vegetables, whole grains, beans, and nuts provides you with fiber and nutrients that are important for your heart, stomach, and intestinal health.

For example, including foods with magnesium – such as beans, nuts, and whole grains – can help with blood pressure control. Eating oatmeal for breakfast can help lower cholesterol levels.

Healthy eating is an important forever habit beyond the scale!

Meet Jeni Tackett, Let’s Move Quad Cities Nutrition Blogger. Jeni is a registered and licensed dietitian for Rock Valley Health. Jeni counsels her clients on weight loss and nutrition. You can read Jeni’s bio and other blog posts by clicking here.

Aryn Lloyd and Cody Lichthardt are personal trainers at Rock Valley Health. You can read their bios and other blog posts by clicking here.