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  • Writer's pictureLiz Hilliard

Four Tips for 2024



Almost all of my New Year’s resolutions have been a waste of time and generally get

tossed out by February 1. But aiming for some realistic goals are a good idea at the turn of the

year, so below are my Top Four Health Tips that can be done in large or small doses that you can

implement into your daily routine without more added anxiety to that already heavy to-do list!


1. STRENGTH TRAIN

Strength/Resistance training is my number one tip to maintaining overall fitness and health.

It’s seriously a fountain of youth that promotes longevity and graceful aging. By age 30, our

muscle mass naturally declines leading to decreased strength and mobility. However, strength

training combats this decline by preserving and even increasing muscle mass, enhancing bone

density, and improving our joint health. By incorporating strength training into your workout,

you not only maintain your strength, but reduce your risk of age-related diseases like

osteoporosis.


I strength train at Hilliard Studio Method at least 4 times a week which improves my

cardiovascular health, boosts my immune system, and reduces my risk of chronic disease. It also

helps my mental well-being because I get to be surrounded by a like-minded community

therefore reducing stress or anxiety.


Strength training can be accomplished by setting a goal of 30 pushups a day. Just start

with one a day and add on each day. If you miss a day, don’t worry your body will be ready to

start again when you are and will thank you with all sorts of payoffs, not the least of which will

be a sculpted upper body and core!


When you marry strength training with Pilates and add compound exercises designed to

confuse your muscles and your mind you get a workout that not only builds muscle, burns fat,

and strengthens the spine, but helps you lose weight while keeping you mentally alert and

happier.


2. GET MORE PROTEIN

To shed weight and reap the results of your workout, aim to consume about 1 gram of

protein per pound of body weight per day. Adding more protein is much easier than you might

think. Start early and start lean with my signature HSM smoothie .


I created my HSM smoothie 15 years ago with 27 grams of protein, 23 grams of fiber,

phytonutrients (greens), healthy fat from avocado and organic frozen berries full of antioxidants

and flavor. If that’s not to your taste, start your day with eggs any way or some of my choices

below. Just try to steer clear of packaged protein or cereal bars in the morning that can be

chemical and sugar heavy.


I also enjoy eggs, nuts, beans, lentils, and whole milk yogurt as extra sources of protein

throughout my day. There’s no limit to the vegetables I consume and I try my best to eat a rainbow of vegetables and fruits as often as I can.


3. EXERCISE WITH A FRIEND

Exercising with a friend or in a group is a great way to keep yourself accountable and make

working out more engaging and fun. Don’t have an exercise buddy yet? Come to the studio and

I’ll introduce you to her/him!


Group classes like we have at HSM can help push you to stay motivated, give you a

deeper sense of accountability, and promote happiness by being in communion with others who

are working hard or going through their own trials and tribulations. The positive energy in our

studio environment definitely keeps me on my toes and working hard.


With a total-body routine that is already planned for you, all you have to do is show up.

The moves we incorporate into each class challenge you mind and your body so that you don’t

get bored and your body doesn’t plateau.


Finally, step out of your comfort zone and go meet your neighbor. Get to know her by

inviting her to join you on a walk. The mental health boost you’ll feel almost outweighs the

physical one. Remember one always leads to the other!


4. ADD ANY TYPE OF DAILY MOVEMENT

My last tip is the easiest of them all to implement! Just stand up. Seriously, right now

while you’re ready this, just stand up. Since your body craves movement it will thank you with

clearer thinking, fewer body aches, more energy, and an overall healthier feeling. Pace while

you’re on the phone, watching a commercial, or listening to a podcast. (hint, hint) Park farther

away from your destination, take the stairs, and play with your kids or grandkids.

Just get started and you will slowly build lasting, healthy habits. Going for a daily walk is

a lovely way to connect with nature, help you slow down the mental junk in your head, and

remind you to connect with your breath. Life feels a little lighter on the move!


I’d love to hear what your tips and tricks are for your New Year’s Resolutions, and if you try any

of these, please let me know!


Happy New Year to you and yours!

XO, Liz

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I just stood up!

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