The Four Year Test

are you physically better than you were four years ago?

It’s an interesting question.

Just the other day I had a conversation with a recent college graduate. She’s 25 years old and was complaining that she’s wearing a size 8 now when she used to be a 2.

So what has changed for you in the past 4 years?

Is the number on the scale the same if you’ve been trying to maintain? How about your pants or dress size? If you’re not "better" than 4 years ago, does that mean you’re worse? Again, we’re talking physically here.

What have you done to change, maintain or improve your fitness? How about your fatness?

The question — then, if you’re not better off than 4 years ago — why?

And, more importantly, what will you do to change that?

Because on October 22, 2020 when I ask this same question …

You surely don’t want to be the "average" man or woman, who has gained several pounds, and continuing on that upward trend.

Your health. Your body. Your strength, fitness and fatness are 100% in your control.

Where you are today is not anyone’s fault but yours — for better or worse. The government can’t fix it. Your spouse can’t fix it. Your friends, kids or parents can’t fix it.

You Fix You! If you’re not happy with where you are, do something to change that.

Maybe it’s with your diet. Maybe it’s with your exercise. Maybe both. But take 1 step NOW — as soon as you read this — to do it.

Here are 10 things you can do TODAY … that can ultimately make a BIG change when continued day after day.

1. Add a 10 minute walking break for every 50 minutes of sitting.

2. Only watch as much TV each day as the amount of time you are active. Favorite shows on tonight? Great, if it’s 2 shows for 30 minutes each … get in 60 minutes of structured physical activity.

3. Don’t drink any calories — no soda, alcohol, sports drinks — nothing.

4. Replace a meal with a salad. Add lean protein on top along with a sprinkling of nuts.

5. Replace 1 snack today with a vegetable.

6. Eat 80% of what’s on your plate. Yes, that means leaving some food behind. You don’t belong to the clean plate club. That membership is hereby revoked.

7. If you go out to eat, ask for them to hold the bread basket

8. Drink 2 cups of water before every meal and snack.

9. Leave the TV off at night — if you have kids, go out and play instead — if not, go for a walk after dinner.

10. Skip dessert.

Think about it again. It’s a big, big question.

Are You Better Off Than 4 Years Ago?

To your best health,

Coach Nancy​

About the author

Coach Nancy

Nancy Carlson is a Certified Professional Fitness Trainer with the National Exercise and Sports Trainer Association, a Level 1 Youth Conditioning Specialist with the International Youth Conditioning Association, and is a Level 2 Certified Precision Nutrition Master coach. Nancy was recognized in 2011, 2012, 2013, 2014, 2015, 2016 and 2017 as the “Best of the Best” Fitness Trainer in Southern NH by the Hippo Press.

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