While many of us are focusing on specific physical or athletic goals, we can sometimes lose sight of the big picture: a more complete state of wellness. When it comes to your body, remember it requires more than a certain weight, muscle mass, speed or shape. What about how it feels? How much rest it needs? Are you protecting it from damage? You can give your body a total makeover by addressing a variety of elements integral to wellness, in as few as six weeks!
Week 1
Step 1
Have a complete physical including blood work to screen for vitamin and mineral deficiencies, thyroid and liver functions, and cholesterol and triglyceride levels.
Step 2
Review results of your physical with your doctor and initiate a basic health plan to address concerns or conditions. Examples might include reducing saturated fats, taking a daily multivitamin, increasing water intake to boost potassium levels or starting thyroid medication.
Step 3
Set realistic goals for maintaining the general health plan set forth by your doctor, and seek support from family, friends and other wellness resources such as the LIVESTRONG.com website. It's best to write them down, and keep them simple.
Week 2
Step 1
Get moving. Become as physically active as possible for your body and fitness level during the next five weeks and beyond. Sedentary non-exercisers can start with a daily 20-minute walk and five minutes of stretching, building up to an hour of exercise at least four times per week.
Step 2
Keep moving. Take the stairs, park in the back of the parking lot, clean your closets or plant some shrubs. Vacuum with a vengeance or ride your bike to the post office. Seek movement in every day.
Step 3
Start having fun, physically. Make a list of activities you enjoy and/or wish you could try out for fun. Add at least one of these into your life this week and every week after. Examples might be taking a tennis lesson, swinging on park swings with your grandchild or making love with your spouse.
Week 3
Step 1
Revamp your pantry. Start by taking the junk food out of your kitchen, especially processed versions of foods you can prepare simply and cheaply at home. If there are chemicals, trans fats, high sugar counts or dyes on the labels, toss or donate those items, then make time to shop and restock.
Step 2
Do research on healthy foods and create a list of all those you know you like or want to try. Check out The World's Healthiest Foods website for a great start, including 150 food items and hundreds of recipes that include them.
Step 3
Go grocery shopping! Plan simple meals and buy staples that will make healthy eating easy and natural. Devise a system that allows you to keep your favorite essentials on hand, including more convenient items like dried pasta, canned tomatoes and frozen vegetables.
Step 4
Begin eating a light, fiber-rich breakfast every day within one hour of waking up. This will jump start your metabolism, fuel your brain and help you control weight and hunger all at once.
Week 4
Step 1
Have your skin and eyes checked out by professionals. A dermatologist can advise on suspicious moles and anti-aging regimes, and an ophthalmologist will help you take care of your vision and the aesthetics of your glasses or contacts.
Step 2
Start a regular skin care routine you will stick with, including daily cleansing, the right amount of moisture or toning and an SPF 15 lotion or makeup to protect against UV damage.
Step 3
Start caring for your eyes. Step away from the computer every hour and read under adequate light. Bring your reading glasses with you to avoid frequent squinting. Wear sunglasses when outside.
Week 5
Step 1
Start a fitness routine. Get your cardiovascular exercise on a regular schedule of 45 minute workouts, three to four times per week. Whether you walk outdoors, take aerobics classes or use a cardio machine at the gym, strive to get up to 70 to 80 percent of your maximum heart rate. Ask your fitness instructor about working with your target heart rate, or wear a heart rate monitor to help you define your fat-burning zone.
Step 2
Add lean muscle. A few resistance exercises for key muscles are enough to help you change your body composition in as little as two 30-minute sessions each week. Begin with a simple set of free weight or resistance tubing moves for hips, thighs, buttocks, chest, shoulders and arms. Devise a streamlined routine of about 12 exercises using resources like the exercise pages at LIVESTRONG.com.
Step 3
Become flexible and centered. Take five minutes to stretch after every workout. Add a yoga, tai chi or Pilates class to your weekly fitness pursuits. These mind-body fitness methods can help you stay supple and balanced while improving your posture and core strength.
Week 6
Step 1
Reduce stress. Trim all but the most important priorities in your life from your schedule to make more time for rewarding and enjoyable experiences. Less stress means brighter skin, fewer wrinkles, less strain on your heart and less fat storage in your body.
Step 2
Eliminate toxic people and fruitless efforts from your life. Your body will thank you from the inside out, with more controlled blood pressure, more time for self-care, and less wear and tear from unneeded emotional burdens.
Step 3
Find a way to get seven to eight hours of sleep each night so your body can heal and rebuild itself while you rest. Fresh air, plenty of exercise and a relaxing evening schedule will help you fall asleep and stay asleep naturally.
Beyond Week 6
Step 1
Review, renew and refresh. Go back over your six-week makeover and tidy up any steps you didn't quite finish, and complete any steps still outstanding.
Step 2
Other than annual physicals and medical exams, you simply can rotate through hair and skin appointments, pantry and closet reviews, and life priority lists, at regular intervals for the rest of your life!
Step 3
Remember, growth is change. That's all a makeover is. Your best self is always right there for you to uncover, every day, in six weeks, and well beyond.
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