No excuses, just results
by Michael Lee Romer
Feb 05, 2014 | 5078 views | 0 0 comments | 311 311 recommendations | email to a friend | print
What are you going to do differently in 2014? Are you going to reduce your stress level? Are you going to improve your diet? Are you going to take exercise more seriously?

Or will you allow the next 365 days to pass by without changing a thing?

If you haven't put any thought into it, then do so now. The fact is that you will age and change in 2014, and next year on 12-31-14 you will be slightly (or dramatically) different than you are today.

The cool thing about a New Year is that it gives us the opportunity to reflect on our life, to acknowledge where we are and where we want to be headed. If you would like to be headed in the direction of improved health, lowered weight and increased strength, here are 17 suggested changes for you to make in 2014:

• Exercise 2 more hours each week than you did in 2013.

• Go to bed and wake up at the same time each day.

• Drink less alcohol.

• Stop thinking about making changes, and take action. One thing, one step in the right direction can make the difference.

• Stop drinking and eating artificial sweeteners.

• Use heavier dumbbells when you train.

• Eat less bread, or even eliminate gluten totally from your diet.

• Train for a 5K, 10K or even for a Obstacle Race like the Warrior Dash!

• Eliminate high fructose corn syrup from your diet.

• Exercise at least four times each week.

• Eat healthy, simple dinners at home. Make sure you are eating plenty of steamed vegetables with that.

• Do not eat fast food.

• Consume less caffeine.

• Eat more protein and fiber.

• Drink water throughout your whole day.

• Do not eat packaged snack foods if you can avoid it.

• You have to live, so plan a cheat day where you can eat some of that bad food.

Now come up with a few of your own. I know there are some ideas that popped into your mind while you were reading my list. Take a minute to jot those down. Step back and re-examine the list. Which of these changes are you going to make your own?

I certainly don't expect you to make all of these changes, though the more you do, the greater your transformation will be. Like I said, it's about taking action on your thoughts. Action leads to more action. On the other hand, inaction leads to more - you guessed it - inaction!

If you want help or advice on nutrition, training and living a healthy lifestyle in future columns, feel free to email me at

Michael Lee Romer is owner of Force Fitness Club in Ridgewood.

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