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Be Move Live is your home for fitness and clean eating.

Blog Blog features the latest fitness and clean eating advice from John Holley, MS, CSCS. Blogs focus on exercise, nutrition, sleep, stress reduction and getting the most out of your workouts.


John Holley

How are those New Year’s resolutions working out for you? If you’re like most of us, they have been forgotten or tossed aside in frustration. I mean, you’re too busy to workout and it takes too much time to plan your meals for the week…besides, a new season of Homeland just started and The Bachelor looks really good this year. I understand. It’s human nature, I guess.

Change is inevitable – except from a vending machine.

Robert C. Gallagher

Why don’t we look at this another way? Do you agree that it is a good idea to take care of yourself? (I assume your answer is yes.) Honestly, this is not a zero-sum game and the next 5 pounds to lose will always be there, just like your tv habit and supersizing. What if, instead of trying to stop a “bad” habit, you added a positive behavior to your life?

The sign said, “eight items or less,” so I changed my name to Les.

Steven Wright

May I suggest that you focus on your favorite healthy foods and include them in your diet on a regular basis. A handful of almonds for an afternoon snack, one glass of wine with dinner or a coffee with skim milk can be an enjoyable part of your day. Do you like cereal and milk in the morning? Great, then don’t have the oatmeal or omelet. You have my permission to enjoy your food.

If you are trying to be more active, remember three is too many days of exercise to miss. Even if you don’t enjoy workouts – but you know it is important to move on a regular basis – make sure no more than two days pass without some kind of movement. The latest recommendations are for 30 minutes of moderate exercise 5 times a week, or, 2 hours and 30 minutes a week. If you like intense exercise, the recommendations call for 75 minutes each week. Of course, you can mix moderate and intense workouts to hit your goal.

Finally, if you can’t stomach the idea of not getting takeout or going to the latest restaurant, think like a chef.  Cooking one meal a week (or more) at home will not only reduce the number of calories you consume, but if you understand what goes into your favorite recipes it will help you make better choices when you do eat out.

Don’t hate the player, change the game.

Steve Harvey

A little self-improvement won’t hurt you, unless you beat yourself up over not being perfect. This year change the rules and play a game you can win.