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A Little New Year's gift to get "Back on Track..."

The New Year often signifies a time to renew, recharge, make improvements, or just get back to a regular routine which is often interrupted by the long holiday season. In January, your local gyms are far more crowded than any other time in the year. For those who workout regularly all year long, this can be a little annoying to find your favorite aerobic machine already occupied when you arrive at the gym on any given morning... Which is why I tend to work out at my home gym more frequently during the month of January... and it also gives me more time to get ready for the day...no extra drive time needed! A WIN-WIN!

For many, the healthier eating habits developed BEFORE the holiday season started have taken a back seat to the rich and delectable dinners, drinks and desserts offered all through the last few months.

So how do you get your eating back in line with your goal to live a healthy lifestyle? For some it's just part of who they as they easily go back to whole, unprocessed, unrefined foods like flipping a light switch, turning the healthy eating off and an with ease. For others, it takes a bit more effort.

A little wise advice from an expert, John Berardi at Precision Nutrition: “If a food is in your house or possession, either you, someone you love, or someone you marginally tolerate, will eventually eat it.” If you want to get back to eating healthy, then you have to have healthy foods available. There are tricks and tips to get your eating Back On Track. The best way to start is by doing a Kitchen Makeover.

A Post-Holiday Kitchen Makeover begins by assessing/inventorying your pantry and fridge. Take a look at the Quiz below, answer the questions as honestly as you can, add up your score, and see where you stand. Do you need improvements? Most people, even the "healthy" people, do! Take a look...​see where you stand!

How'd you do?

Responses and Scoring

Question 1: a) I have all of them. (-5) b) I have more than half of them. (-2) c) I have less than half of them (+2) d) I don't have any of them. (+5)

Question 2: a) I have all of them. (-5) b) I have more than half of them. (-2) c) I have less than half of them. (+2) d) I don't have any of them. (+5)

Question 3: a) I have all of them. (-5) b) I have more than half of them. (-2) c) I have less than half of them. (+2) d) I don't have any of them. (+5)

Question 4: a) I have all of them (+5) b) I have more than half of them. (+2) c) I have less than half of them. (-2) d) I don't have any of them. (-5)

Question 5: a) I have all of them. (+5) b) I have more than half of them. (+2) c) I have less than half of them. (-2) d) I don't have any of them. (-5)

Question 6: a) Yes. (+5) b) No. (-5)

Question 7: a) What I think is healthy. (-3) b) What I think they want. (+3)

Question 8: a) More than half of the time, I buy economy-sized bags. (+3) b) More than half of the time, I buy smaller portions. (-3)

Question 9: a) Fewer than 3x/month. (+5) b) About 1x/wk. (-1) c) More than 1x/wk. (-5)

Question 10: a) Yes. (+3) b) No. (-3)

Question 11: a) Yes. (+2) b) No. (-2)

Question 12: a) Yes. (-2) b) No. (+2)

Question 13: a) Most of the time. (-5) b) About half of the time. (0) c) Almost never. (+5)

Question 14: a) Yes, always. (-5) b) More than half the time. (-2) c) Less than half the time. (+2) d) Almost never. (+5)

Question 15: a) Yes, I hate throwing food out. (+5) b) No, more than half the time I throw this stuff out. (0) c) No, I always throw this stuff out. (-5)

What Your Score Means

32 - 63 POINTS If your kitchen stays in this condition, you'll have better luck winning the lottery than getting great body composition, health, and performance results. You're in need of an Extreme Kitchen Makeover! - Step 1: Go grab an extra-large shopping bag. - Step 2: Open the bag. Use forearm to sweep every offensive food from your fridge, freezer, and cupboards into the bag. - Step 3: Wave goodbye to the garbage truck. - Step 4: Go to the grocery store immediately and pick up foods in Questions 2 and 3.

0 - 31 POINTS Your kitchen's not the worst, but it could use some improvement. Make sure you've got all the items listed in Questions 1 through 3 and fewer of the items listed in Questions 4 and 5. Begin shopping more frequently, eating fresher items, and being more aware of the foods you're eating and why.

-31 - -1 POINTS NICE JOB! You're doing well. With a few minor tweaks, you'll be at 100%.

-32 - -63 POINTS CONGRATULATIONS! With your kitchen full of these good foods and the right appliances, you'll be the envy of all your fitness- and nutrition-conscious friends. :)

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