Geoff Kalmbach doesn’t believe in short cuts.

That’s why the personal trainer and owner of Functional Fitness in Pensacola and Panama City doesn’t even try to make healthy living sound easy.

And he doesn’t really believe in resolving to get fit for the New Year, either.

So when we asked him to provide a regimen for seven days as a first step toward good health, his response was simple — a daily fitness routine for seven days, then evaluation of how you feel.

But first you should get medical clearance.

“If your resolution wasn’t to get a complete physical you need to get one before taking this on,” Kalmbach said. “This is the year you finally take control of your health inside and out once and for all. No short cuts, so let’s start off on the right foot. Get the doc to say ‘OK’ then you’re ready to hit the ground running.”
Here’s his seven-step plan.

Step 1: Get up 40 minutes earlier than you normally would.

Step 2: Take five minutes to visualize your day coming together just as you want it to — no stress, no snafus, only success and positive thoughts.

Step 3: Take five minutes to stretch. Do some giant arm circles forwards and back, inch worms for the lower back and hamstrings and finish up with a nice overhead reach while popping your hips slowly side to side. “Take your time and relax,” Kalmbach said. “The whole idea of stretching is to relax the muscles. Stretching should not hurt. Go until you feel a good pull and then deep breath. You have to relax the muscle before you can stretch it. This will also help train your mind to slow things down and not be in such a hurry all the time.”

Step 4: Grab a bottle of water and begin with 10 minutes of moderate cardio (walk, jog, bike, machines). After your first 10 minutes, dial up the intensity for the final 10 minutes in the form of high intensity interval training. Walk, run or pedal as hard as you safely can for 30 seconds, then all the way back to starting speed and intensity for one minute, then right back up for 30 seconds, then back down. Continue for 10 full minutes.

Step 5: Try a “contrasting shower.” Start with lukewarm water, then turn it up to hot, then bring on the ice cold. Continue this for the duration of your shower (hot-cold-hot-cold) in 30 second intervals. “This is an amazing feeling once you allow yourself to embrace this ‘therapy,’ ” Kalmbach said. “This becomes quite addictive, and once you embrace the exhilaration, you’ll be hooked and no doubt astounded at how crystal clear your mind and body perform over the duration of your day.”

Step 6: Time to eat. Scramble up two egg whites and one whole egg with peppers onions and tomatoes. Prepare a bowl of real oatmeal (the kind in the big cardboard can) with blueberries or applesauce and almonds.
Step 7: “Go out and dominate your day with the same intensity and commitment that you have just exhibited over the last 40 minutes,” Kalmbach said.

Incorporating the seven steps for seven days will help you draw up a health and fitness plan for the next 90 days complete with daily, weekly and monthly goals, he said.

Can’t change overnight? Try one step per day

Lisa White, a member of the Pensacourt Wellness Staff, suggests completing one of these a day while on your way to a more healthy life.

Day 1: Practice relaxation techniques – soothing music, meditation, visualization or deep breathing exercises. These will help you reduce stress and anxiety, which is especially helpful at the beginning of a hectic week.

Day 2: Learn and practice good communication skills. Poor communication skills can create tension and anger at the workplace or at home.

Day 3: Get together with a close friend or group of friends. Laughing is a great way to instantaneously improve mood and reduce stress.

Day 4: Haven’t seen your doctor in a while? Schedule an appointment to have your blood pressure and cholesterol checked, to get a mammogram or prostate screening, or to have your teeth cleaned at the dentist.

Day 5: Let go of anger. Holding a grudge on someone, whether it be for something that happened yesterday or ten years ago, only adds more stress to the mind and body.

Day 6: Create a new tradition with family or friends, such as game night, movie night, or attending a local special event.

Day 7: Take time for yourself. Schedule time with yourself to go shopping, read a good book, go for a long walk or take a bubble bath.

On the Menu: A WELL-ROUNDED, HEALTHY MEAL

The dieticians of the Escambia County Health Department, led by Versilla Turner, compiled recipes for a single meal to kickstart the beginning of a healthy year. Find more recipes online at BellaMagazine.com, or visit www.EscambiaHealth.com, which posts a whole week of dinners.

Spinach Lasagna
Serves 8
VEGETABLE FILLING:
2 teaspoons olive oil
3 cups chopped leek (about 4)
1 tablespoon chopped fresh or 1 teaspoon dried rubbed sage
3 garlic cloves, minced
1/4 cup dry white wine
1/4 teaspoon black pepper
1 (10-ounce) package frozen chopped spinach, thawed, drained, and squeezed dry
SAUCE:
3 tablespoons all-purpose flour
2 1/2 cups 1% low-fat milk
1/4 cup (2 ounces) block-style fat-free cream cheese
1/4 teaspoon ground nutmeg
1/8 teaspoon black pepper
REMAINING INGREDIENTS:
1 1/4 cups (5 ounces) shredded part-skim mozzarella cheese
3/4 cup (3 ounces) shredded sharp provolone cheese
Cooking spray
12 cooked lasagna noodles
Preheat oven to 400°.
To prepare vegetable filling, heat oil in a large nonstick skillet over medium heat. Add leek, sage, and garlic; sauté 5 minutes. Add 1/4 cup dry white wine; cover and cook 2-3 minutes to reduce the wine. Stir in 1/4 teaspoon pepper and spinach.
To prepare sauce, place flour in a large saucepan, and gradually add milk, stirring with a whisk until blended. Place over medium heat; and cook until thick (about 10 minutes), stirring constantly. Remove from heat; add cream cheese, nutmeg, and 1/8 teaspoon pepper, stirring with a whisk. Combine cheese shreds and provolone cheese; set aside.
Spread 1/2 cup sauce in the bottom of a 13 x 9-inch baking dish coated with cooking spray. Arrange 3 noodles over sauce; top with 2 cups vegetable filling, 1/2 cup cheese mixture, and 1/2 cup sauce. Repeat the layers, ending with noodles. Spread the remaining sauce over noodles. Cover and bake at 400° for 30 minutes. Uncover, and sprinkle with 1/2 cup cheese mixture, and bake an additional 10 minutes. Let stand 10 minutes before serving. Garnish with sage sprigs, if desired.
For Dinner – Serve with 1 cup per person of salad.

Pork Tenderloin
Serves 6
1 – 1 ½ lb peppercorn Pork Tenderloin (or other flavor)
1 onion, cut into wedges
Place tenderloin in bread pan. Add onion wedges around sides. Cover with tin foil and bake in 350-degree oven for 25-35 minutes or until internal temperature is 160-degrees. Cut into 4 ounce servings. Refrigerate the leftover meat for another meal.

Baked Burritos
Serves 4
8 small burrito shells (flour)
1 can low-fat or vegetarian refried beans (refried black beans are also good)
1 tablespoon canola oil
6 - 8 chicken tenders
1 small green pepper and 1 yellow, red or orange pepper, diced
½ medium onion, diced
4 ounces mushrooms, chopped
1 pkg. low sodium taco seasoning mix
4 oz. shredded Mexican cheese mix
1 avocado, sliced in wedges
2 tomatoes, sliced in wedges
Romaine lettuce, chopped
Cook the chicken tenders in oil. Remove from skillet and add peppers, onion and mushroom. Cook 5 minutes on medium heat. Shred chicken and add back to skillet. Add taco seasoning mix and water. Cook for 15 minutes. Spread 2 tablespoons refried beans on ½ of each burrito shell (kids love to do this). Using a slotted spoon, place 1/8 chicken and vegetable mixture over refried beans. Sprinkle, or let your kids sprinkle, lightly with cheese. Fold burrito shell over and place on a baking sheet in 350-degree oven for 20 minutes or until shells are lightly browned and crisp. While burritos are cooking, arrange ½ cup shredded lettuce on plates and top with alternating avocado and tomato wedges. Add burrito. Serve with taco sauce or salsa.

Side items

Sweet Potatoes with Cilantro and Lime
Serves 4-6
2 pounds sweet potatoes (about 3 medium)
Coarse-grained salt
¼ cup fresh lime juice (or more to taste)
½ cup loosely packed, roughly chopped cilantro leaves
4-6 tablespoons plain low-fat yogurt
4-6 lime wedges
Preheat oven to 400 degrees F. Scrub sweet potatoes and pierce with a form a few times. Place on a cookie sheet lined with parchment or in a glass baking dish. Bake them until completely soft and fork-tender, 25-35 minutes.When potatoes are hot but cool enough to handle, slice open lengthwise. Scoop flesh into a serving dish. Season with salt, lime juice, and chopped cilantro. Stir until combined. Taste and adjust seasonings. Garnish each serving with a dollop or yogurt (about a tablespoon, and a wedge of lime.

Asparagus
Serves 4
2 bunches of asparagus
2-3 tablespoons freshly grated parmesan cheese
Bring a pot of water to boiling over medium high heat. Add the asparagus and let it cook until the color becomes very green, which is about 3-5 minutes. The spears should just barely bend when picked up out of the water. Sprinkle with 2-3 tablespoons of parmesan before serving.

Chocolate Chip Frozen Yogurt
Serves 4
Fold 1/2 cup chocolate chips into 2 cups frozen yogurt. Spoon evenly into 4 dessert dishes.

Angel Food Cake with Strawberries
Serves 4
Cut 4 (1-ounce) slices of angel food cake on a plate. Top each slice with ½ cup of sliced strawberries and ¼ cup whipped topping.

Fruit Parfait
Serves 4
4 cups chopped fresh fruit (bananas, strawberry, pineapple, apple).
4 cups frozen vanilla yogurt
1 cup Crunchy cereal such as granola
Chocolate syrup
In each of four small dessert glasses, alternate layers of ½ cup frozen yogurt, 1 tablespoon granola, and ½ cup fruit. This recipe makes two layers. Drizzle chocolate syrup over the top.

Each week, try to eat:
• 2 vegetables with your dinner – meaning that ½ of your plate is vegetables (a serving of vegetable is ½ cup)
• 3 leafy green vegetables or dark orange vegetables in a week
• 1-2 fish or seafood meals every week
• 1-2 meatless meals every week

Your dinner plate should look like this – ½ filled with vegetables, ¼ with your meat or protein, and the remaining ¼ with a carbohydrate or starchy vegetable. Carbohydrates for dinner would be one whole wheat roll or ½ cup of rice; the starchy vegetable option would be potato, corn or sweet potato.
Source: Escambia County Health Department