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   Determined to stay fit and eat healthy this year? Guard Your Health, a health and wellness campaign for Army National Guard Soldiers and their families, is here to help. These five tips will help you get and stay fit well into the new year.

   Think outside the gym. You don’t need to go to the gym to get in a full-body workout. Moves like push-ups, burpees, lunges, and squats can all be done in the comfort of your own home, without any equipment. For workout ideas, check out Guard Your Health’s digital Drill Deck on your mobile device. Choose exercises that target your upper body, lower body, core, or full body. You can also choose the intensity and duration of your workout. With this level of convenience, there’s no excuse for skipping your next workout!

2. Build healthy eating habits. Learning how to eat healthy can seem daunting, but setting goals is a great way to build healthy eating habits. Start by making small changes such as filling half your plate with vegetables or eating a healthier alternative for dessert. Guard Your Health’s No-Bake Chocolate Oat Cookies only use four ingredients and are a healthier way to satisfy your sweet tooth. Check out the rest of Guard Your Health’s #ClassIRecipes, which are not only easy to make, but also taste delicious!
3. Stay hydrated. Drinking water keeps your muscles energized and helps speed up your metabolism. It also helps flush out toxins after a tough workout. Consider adding lemon, pineapple, or cucumber for extra flavor. Use this hydration calculator to make sure you’re drinking enough water.
4. Make a meal plan. Use the weekend to get a head start on your cooking for the week. Preparing your meals in advance will help you save time during the week and make sure you stick to your healthy eating habits. Get started with Guard Your Health’s Turkey Meatball Bake.
5. Sleep. Sleep is a necessity, not a luxury. If you’re sleep deprived, you may increase your risk for heart disease, obesity, and depression. Aim for 7-9 hours of sleep every night. Start building healthy sleep habits with these simple tips:

• Unplug from all your devices 30-45 minutes before going to bed
• Eat dinner at least two hours before bedtime
• Block out sounds with white noise or earplugs

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Guard Your Health (www.guardyourhealth.com) is a health and medical readiness campaign for Army National Guard Soldiers and their families sponsored by the Army National Guard Chief Surgeon’s Office. Guard Your Health provides Army National Guard Soldiers with the information, motivation, and support to overcome challenges and make healthy decisions for themselves, their families, and their units. To learn more about improving your health, visit the Guard Your Health website, like “Guard Your Health” on Facebook, and follow @ARNGHealth on Twitter. For more tips to max your APFT and stay mission ready, subscribe to FitText, Guard Your Health’s text message program, by texting FIT to 703-997-6747.