Get Fit for 2023! 

Are you ready to make your resolutions a lifestyle? Many begin January ready to get healthy — whether through fitness or maintaining a healthier diet — and, no surprise, they often fall off this goal by week three. Here, local health and wellness experts share some tips to make your health goals a reality! 

Dr. Emily VinZant, Owner of Doctor MomE

First things first: My first tip, hands down, is don’t try to change everything at once. If you’re looking to lose weight, changing what and why you eat is the biggest bang for your buck for weight loss. Only add in exercise, sleep and hydration when you’re close to your weight loss goals. 

Eat for life: You will be eating the rest of your life. Choosing foods that energize and work for you is more important than following strict diet rules.

Go for the goals: If you’ve got a lot of weight to lose, you’ve got to start by creating goals that motivate you for the days when the scale doesn’t move like you want it to. If the goal is too distant, you’ll lose motivation way before you get there. Join the Doctor MomE free Reach Your Healthy Weight in 2023 challenge, January 4–6, if you'd like to learn how to set goals that motivate. 

Dr. Emily VinZant is a family physician, obesity medicine doctor, host of The School of Weight Loss podcast and owner of Doctor MomE weight loss coaching. Visit doctormome.com or @dremilyvinzant on Instagram.

Kalene Hoffman, owner of Bodybar Pilates in Wichita

Living a healthy lifestyle doesn't have to be hard or stressful. It’s all about mastering the following basics, and giving yourself grace to do what you can each day.

Move it: This doesn’t have to be super complicated; it can be as simple as setting a daily walking goal, and slowly increasing your distance or pace to challenge yourself. I recommend adding some kind of resistance. This kind of training is beneficial to everyone! 

Veg out: Keep it simple: tons of water and vegetables every day. Even if you have to hide the veggies in a smoothie, find a way to get them in. Also, try to limit sugar intake as much as possible. 

Sleep to win: Set good sleep habits for both bedtime and waking up. Eliminate screen time for at least an hour before bed, read a book and go to bed at a decent time. Maintain that routine every day of the week, not just weekdays. 

Love yourself: Take time to check in with yourself every single day. Use this time to make sure that the things you’re doing are in alignment with what is most important to you. 

Make it fit: The moment fitness becomes stressful or out of alignment with your needs is when it will never become a part of your lifestyle. Find a way to make movement, nutrition and other healthy habits an enjoyable part of your daily life. Above all, stay consistent, and slowly you will see results.

Kalene Hoffmann opened Bodybar Pilates in April 2022. For more info about Bodybar Pilates, Visit bodybarpilates.com/studios/eastwichita or @bodybareastwichita on Instagram. 

Kerri Garcia, Owner of Keto On With Kerri

Watch your words: Using the word “cheat” will sabotage your progress more often than not. A cheat meal turns into a cheat day, that cheat day becomes a cheat weekend, that cheat weekend becomes a cheat month and so forth. Instead, try using a more positive term like “pleasure meal” or “carb-loaded meal.” Enjoy that little break and jump back in there. Don’t eat the whole pizza, but enjoy the appropriate serving size and get back to healthy and fuel-driven food choices with the next meal. 

Listen to your body: When you learn what foods fuel your body rather than simply feed it, your body naturally starts needing less food to run efficiently. There is no need to starve yourself when transitioning into a healthier lifestyle. Slowly reduce your serving sizes over time and simply pay attention to feelings of hunger and fullness. Listen to your body. Eat when it tells you that you need food and not when the clock says you should be eating. 

Fast forward: Fasting has a natural homeopathic benefit. We were not meant to consume and process three meals and four snacks a day. With the wrong type of foods consumed, your body will actually have spikes and crashes of insulin all day, causing your body’s natural mechanics to swing like a pendulum rather than a hum in a steady, balanced rhythm. Reducing carbs and removing sugars maintains your body's natural homeostasis and keeps your tummy full longer. 

Kerri Garcia is owner of food store Keto On With Kerri in Derby. Visit ketoonwithkerri.com or @ketoonwith on Instagram.

Sarah Brooks, Virtual Fitness Coach at BODi

My goal as a BODi coach is to help women not just make it through January, but make their new healthy life a lifestyle! Here are some of my best tips that I give to my clients as they are starting out.

Finish well: Make a fitness plan and set an end date for yourself. It feels so good to be a finisher! When you hit the end date, set a new plan and a new goal.

Buddy up: Designate a workout buddy for daily accountability. Even if you can’t physically workout together, you have someone to check in with.

Keep it simple: Starting with simple goals is going to be so much more sustainable than changing your whole life around. It takes 90 days to create a lifestyle, so create sustainable, long-term goals that fit into your lifestyle.

Fad-free: Steer clear of diets and fads; eliminating food often means quicker weight gain when you bring that food back in. Focus on changing lifestyle versus diet and on making weight loss and health fun! 

Sarah Brooks has been a virtual fitness coach for 10 years through BODi. Visit @sarahbrooks7 on Instagram or email coachsarahbrooks7@gmail.com.