Apex Athletic Performance offers helpful tips for making sustainable changes in the new year

Posted on 1/5/2018

New Year’s resolutions are upon us and instead of following the latest fad diet or workout that you’ll be over in a month’s time, try something different. Kristen Ziesmer, Apex Athletic Performance sports dietitian, recommends you make one single change each week that is realistic and you can keep. This seems, perhaps, too simple, but the results can be massive! By making small, realistic and sustainable changes you can lose double, even triple the amount of weight than you would with a 30-day challenge. How, you ask? Because you’ll stick with it!

How do I start?

Starting this approach is easy! Follow these steps for one week.

  1. Keep track of your diet – the good, the bad and the ugly. You can either write it down or use a nutrition tracker like My Fitness Pal or Lose It. You’ll easily be able to see where you are eating too much or not eating the right types of foods.
  2. Keep track of your activity. Again, you can use pen and paper or an activity tracker. You can spend the extra money on a FitBit, but if you download the My Fitness Pal app, your phone will double as a pedometer! There also is a space to log your exercise.
  3. Keep track of your fluid intake. This includes water, juices, coffee, tea, alcohol, etc. Once again, My Fitness Pal has this capability.
  4. Keep track of your sleep habits. What time are you going to bed and waking up? How many hours of sleep per night are you getting?
What do I do with this info?

Now take a look at all of the information you recorded and see where you think you can make some changes. No one knows your diet, activity and life better than you do!

  • Have you noticed that you binge eat when you get home from work?
    • Try having a small snack before leaving work to curb your hunger.
  • Did you notice that you drink more alcohol than you thought?
    • Give yourself a weekly drink limit.
  • Not drinking much water?
    • Give yourself a daily goal that is one more glass or bottle over what you are drinking and increase from there.
If you still aren’t sure what to change, compare what you’re doing to these recommendations:


  • 5 cups fruits and veggies per day
  • >50 percent grains from whole grains
  • 5.5–9 ounces protein per day
  • 2-3 cups low-fat dairy per day
  • Eat when you’re hungry and stop when you are just satisfied
  • Work with a registered dietitian to determine your individual caloric and macronutrient goals


  • 2.5 hours moderate aerobic activity per week
  • 1.25 hours vigorous aerobic activity per week
  • > 2 days per week resistance training

Fluid intake

  • Drink at least ½ your body weight in ounces of plain water per day
  • Coffee, tea and other caffeinated drinks: limit to 2 per day
  • Sugar drinks, juices, etc.: limit as much as possible
  • Alcohol: 1 drink per day for women and 2 drinks per day for men


  • 7–9 hours/night of uninterrupted sleep (preferably)

Serving Columbia and Lexington, Apex Athletic Performance has a comprehensive and scientific approach to athletic training and exercise. For more information, visit www.ApexAthletics.com or call 803-296-9202. 


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