Welcome to the Millennium Enterprises
New Year New You Challenge
Before you start any new fitness program, please consult with a medical professional.
Welcome to the Millennium Health and Fitness (MHF) “New Year New You Challenge”!
The New Year New You Challenge is designed to guide you along your path to a healthier you in 22! We will guide you with motivational support, health and fitness tips, and the most effective group fitness classes to help you meet your new year’s health and fitness goals.
The “New Year New You Challenge” incorporates all aspects of wellness and fitness including nutritional tips, the most effective fitness tips for weight loss and improved performance from the professionals, recovery and sleep hygiene. The program is focused on your overall wellness and fitness and helping you meet your goals for the new year, whatever they may be!
Let’s make 2022 a healthier year!
Active older athlete’s average at least 20% less body fat than nonathletic peers. Physical inactivity contributes to 300,000 preventable deaths a year in the United States. Even a 5 – 10% reduction in body weight can have significant health benefits!
Higher success rate shown when weight loss is gradual and steady: healthy weight loss is 1-2 pounds per week, or a 500 – 1,000 calorie deficit a day.
How much exercise do you need?
According to the American College of Sports Medicine, adults should strive for
• 150 minutes of moderate-intensity aerobic activity per week OR
• 75 minutes of vigorous-intensity aerobic activity per week OR
• an equivalent combination of the two
• 2 or more days per week of muscle strengthening exercises
• 3 days per week of balance exercises per week if at risk for falling
Now let’s get moving and achieving your goals!
Before We Begin
We recommend tracking your progress to stay accountable to you and your goals. These are our recommended apps for tracking your progress:
● Myfitnesspal.com
● Fitday.com
● Choosemyplate.org
● Myfooddiary.com
By tracking your progress, you will develop an awareness of your habits along with your normal intake of carbohydrates, proteins, and fats. You will gain an objective, honest report of your intake, where calories and nutrients are coming from, and perhaps even your triggers. If you record when you eat and how you’re feeling at the time, the diary will help you to recognize and correct negative eating patterns.
The Prep
Step 1: Take your picture – this is for you to see and realize your hard work and progress.
Step 2: Take your measurements – weight, height, waist, hips, thighs, and blood pressure. This encourages you to have measurable goals of where you want to be. You can also see the impact of your healthier lifestyle on your blood pressure.
Step 3: Refresh your pantry.
Then restock according to the 4Ps. Eat Protein and fresh Produce Avoid Processed and Packaged food.
Step 4: Review the Sample Meal Plan and choose your meals. Purchase ingredients ahead of time to avoid binges and reaching for unhealthy, quick options.
Tips for Safe and Effective Training
• Always warm up and cool down. Plan to arrive early so that you skip the
important warm-up segment of the class. This prepares your body and mind for
exercise and prevents injury.
• Plan your workout routine ahead of time. Visualize yourself doing your exercise
routine and how you feel once completed.
• You may experience muscle soreness after beginning a new exercise routine.
Delayed onset muscle soreness (DOMS) can be expected and is perfectly
normal. Remember to also focus on recovery such as stretching and yoga.
Recovery will help alleviate some of the soreness and get you back to your
workout routine quicker.
• Get enough sleep. Minimum 7-8 hours a night. You may be more susceptible to
injury when you are tired and your training will not be as effective.
• Focus on recovery. Take 1-2 rest days a week. It’s actually an important
component of your training regime.
• Drink enough water. Stay hydrated before, during and after your workouts.
Below are your next steps
Step 1: Save the PDF Calendar in this document (with hyperlinks to the class
registrations)
Step 2: Register for Live Zoom fitness classes (links located on the calendar)
If you want to take a different live class, check out all our live classes by CLICKING HERE.
Step 3: Join live classes and watch the OnDemand classes outlined in the plan
Step 4: Enjoy finding the New You in our New Year New You Challenge!
Downloads
Week 1
Increase your water intake to 8-12 glasses of water a day!
• Aim to follow the 8×8 rule: 8- 8oz glasses of water daily
• Other liquid drinks like tea, carbonated water, and broth also contribute to this goal. Try to avoid drinks with added sweeteners and sugar
• Staying hydrated throughout the day is more efficient for your body and metabolism rather than trying to catch up.
• Water also provides a sensation of fullness and may stave off hunger pains!
• Drinking optimal amounts of water hydrates the skin for a healthier look.• Hydrating before, during and after your exercise sessions is essential for the most effective workout! Dehydration decreases performance and may set you back from achieving your fitness goals.
Week 2
Recovery and sleep - Add a stretch or yoga session, and Aim for 7-9hrs of sleep every night
• Proper recovery helps your muscles repair, avoids injuries, and helps you prepare for your next exercise session.
• An effective recovery strategy including compression foam rolling, a yoga session, stretching, and meditation reduces stress and aids to keep stress hormones in balance.
• Good sleep hygiene is critical to getting a good night’s sleep. Go to bed and wake up at the same time each day. Keep the bedroom quiet, dark, and at a cool temperature.
• Avoid using electronic devices before bedtime.
• Caffeine and alcohol disrupt sleep rhythms. Avoid drinking these several hours before bedtime along with heavy meals.
• Stay active during the day to help you fall asleep.
Week 3
Eliminate the sugary drinks and sodas
• Did you know there are 4.2 grams of sugar in a single teaspoon? If you scooped up 7 to 10 teaspoons full of sugar and dumped it into your 12-ounce glass of water, that is the equivalent amount of sugar added in a typical can of soda.
• Drinks with added sugar are a source of increased calories with virtually no other nutrients. These calories do not contribute to an overall healthy diet.
• Drinks containing sugar such as sweetened lemonades, sodas, sweet tea can impact your glucose levels making you feel lethargic and without energy.
• Naturally sweet drinks, such as fruit juices, may contain healthy vitamins and minerals but they should be consumed sparingly due to the high sugar content and associated calories.
• Energy drinks can have as much sugar as soda. They can also have additives such as caffeine which raises your blood pressure, and other ingredients whose long-term impact is unknown. These are designed to support athletes during high intensity exercise or long bouts (over 1hr) of exercise. For most, sport drinks are a source of excess calories.
• Try to avoid caffeinated drinks which may be addictive and keeping you from breaking the soda habit. Choose caffeine-free, low sugar drinks as you try to establish healthier habits.
Week 4
Reduce overall sugar from your daily intake.
• Did you know the 2015-2020 Dietary Guidelines released by the U.S. Department of Health and Human Services added an update limiting added sugar intake to less than 10 percent of daily calories? This was added because of the impact of a high sugar diet on health outcomes such as obesity, cardiovascular disease, and diabetes.
• Avoid high sugar snacks and foods that add excess calories with little nutritional value.
• A high sugar diet may make you feel lethargic and without energy impacting your desire to exercise and be active.