Happy New You

As we look ahead to the New Year, we look at setting goals for ourselves. It is important to choose goals that suit you and that are achievable with a little hard work and determination. Be realistic. The easiest way to fail at your resolution to a new you, is to make a goal unattainable. Strive for a goal that is attainable. For example, deciding to lose 30 pounds may be attainable for some, but choosing to take better care of you and get healthier may be a better resolution to choose.

Plan ahead. Think about what your resolution should be well before that stroke of midnight. Do not choose a resolution last minute – especially if you want to stick to it.

Outline your plan. Start thinking about how you will deal with those desires to skip out on your resolution or if you get temptations – what will you do when you want to skip that spin class or workout or indulge in an extra piece of cake.

Make a Pros and Cons list. It may help to see a list of items written down to keep your motivation strong. Develop the list while you go along and keep it with you and refer back to it when you need that extra push to keep your resolve.

Talk about your resolution. Don’t keep it a secret. Tell your friends and family who can help support you and your new you. You may also find someone who shares the same or similar resolution that can help keep you on track and motivate you all year long.

Reward yourself each time you have success. Treat yourself to something that will not contradict your resolution. Buy yourself that dress you wanted, or head to a movie with a friend.

Track your progress through the year. Having short-term goals are easier to keep, and each small accomplishment will help keep you motivated. Instead of focusing on losing 30 pounds, focus on losing five pounds at a time. At the end of the year, you will also see how far you have come.

Don’t beat yourself up if you slip off course of your goal. Just realize what has happened and get yourself back on track. Tomorrow is a new day. Just try to work hard on keeping your goals each day.

Keep trying. If you find you run out of steam when it comes to keeping your resolution by mid-February, don’t despair. Start again. Recommit yourself for 24 hours. You can do anything for 24 hours. All the24 hour increments will soon build up to something.

It’s a New Year and time to look towards the new you that you want to be. Forget about 2014 resolutions that may have been made and broken. This year, you have some tips to get you going on your path and keep you on it. Be patient, change will not happen overnight. Plus, you’ve got a whole year to get to the NEW YOU.

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Things to Try in 2015

Kick start the New Year by getting on the right track to keeping your resolutions. Most people choose to get healthier and a great way to start out right is to try something new for 2015. Stay motivated by doing different exercises to reach your goals, or to stay focused on your fitness. Doing the same thing day after day can lead to boredom and even giving up on your routine all together.

Try some of these fitness trends for 2015.

  1. Body weight training. With tight budgets, body weight training can be the way to go. Because it does not require a lot of equipment, body weight training can be an inexpensive way to whip yourself into shape.
  2. High-intensity interval training. A workout that calls for short bursts of high-intensity exercise followed by a short recovery time. It is very efficient in burning calories and building muscles.
  3. Strength training. Strength training includes body weight, resistance tubing, free weights and weight machines. Everyone can benefit from building stronger muscles and bones while controlling their weight and increasing their energy levels.
  4. Personal training. A personal trainer will help design a custom fit plan tailored to your wants and needs as well as being your personal cheering section when you achieve your steps and goals.
  5. Exercise and weight loss. Joining programs that combine exercise and weight loss might be a good option for you if you are trying to lose inches off your waist as well as tone your body. Look for programs that emphasize the important balance between healthy eating and exercise.
  6. Yoga. Yoga continues to be a favorite in the fitness community. There are so many different options to try with all the different versions available.
  7. Group Personal Training. Training two or three people at the same time in a small group is becoming a more popular solution when looking for more individualized attention then you get in a class, but without the higher cost of one on one session with a personal trainer.
  8. Outdoor activities. Getting outside for some exercise will bring more benefits. Get outside for hiking, skiing, running, skating, the possibilities are endless.
  9. Circuit training. A group of 6 to 10 exercises that are completed in a sequence is circuit training. It is similar to high-intensity training, but is performed at a lower level of intensity.
  10. Core training. This type of training focuses on strengthening the muscles of the abdomen, thorax, and back by exercising the hips, lower back, and abdomen. You can use equipment such as exercise balls, BOSU balls, wobble boards, and foam rollers.
  11. Boot camp. More and more men and women are favoring this military style training that will include cardiovascular, strength, endurance and flexibility drills. This is great if you like intense, highly-structured workouts.

Try all or some of these 2015 fitness trends to get you on your exercise goals for the New Year. You can even refer back to this list as the year goes on to try something new when you feel you need to change things up to keep you motivated. Happy New Year!

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Keeping Those Resolution

Another year has flown by and here you are at the beginning of the next year. Resolutions. Everyone makes them, but they’re not always the easiest thing to keep. By the end of January it’s a well-known fact that most quick-out-of-the-gates New Year resolutions have started to lose a lot of momentum, some even coming to a grinding halt. You’ve chosen your resolutions and now is the time we need to work on keeping them! Here are five tips to use to stay on track with your New Year’s Resolutions.

  1. Write down your resolution – Writing down your resolutions and keeping them in front of you, seeing them every day is important. If it’s read daily it eliminates the “I forgot about it” excuse. Seeing it every day and having it written raises the level of accountability.
  2. Define the purpose of your resolution – We usually make resolutions because we recognize something in our lives needs to change. This means that many of our resolutions are not changes that can be made in a short time span of one year, but instead a life-long alteration. Write down the purpose of your resolution. For example, instead of writing down ” I want to lose weight,” include the reasons why “I want to get off my medications”. Keeping the purpose in front of you will help fuel your drive.
  3. Reward yourself – Anytime you have a long term goal, rewards are important in keeping you motivated. Reward the steps towards your goal you achieve. And look at a reward as an encouragement. Hang a smaller size in your closet – it will help you keep up that exercise routine.
  4. Tell others – Share with others the resolutions you’ve made for the year. As your friends and family ask you about your progress, the accountability will help you stay motivated so you can give a good report.
  5. Get some sleep – You may be wondering what sleep has to do with staying motivated. Believe it or not, your lack of sleep may be why your motivation is waning. Getting enough sleep will help give you the energy you need to stay focused on all you have to do throughout the day. This can make the difference between going to the gym and sacking out on the couch.

As you set your goals, keep in mind some of the reasons that resolutions often fail and consider the potential roadblocks to achieving you goals. Facing these roadblocks up front will prepare you to overcome them. Log your progress along the way. This log can help you through tougher times along the way when you may feel like giving up. It is encouraging to see how far you have come already and motivate you to keep going. Even baby steps will get you a little bit closer to your goal. And last, but not least, remain flexible and willing to adjust your plan if necessary. Sometimes you may need to take a detour along the way so it is very helpful to be flexible. Don’t get discouraged and let this throw you completely off course. Stay committed and keep going. Good luck. Here’s to a very happy and successful New Year!

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3-2-1 Happy New Year: Picking the Right Resolution

It’s that time of year again – the time where we pick our resolution for the New Year with hopes that we can actually keep them this time. The reason that most New Year’s Resolutions fail is that they are too extreme or time consuming. Do you set the same resolutions each year and get the same results? Are you prone to procrastinating with that little voice in your head telling you “it’s ok, you have all year to start trying your goal”? Do you come up with an abundance of reasons why you haven’t started along the path to achieving your goal? Don’t worry, you’re not alone. Who is really going to give up all sweets or stick to sweating in the gym for hours each day? What you need this year is a New Year’s Resolution that is simple enough to become part of your daily life, and will lead to long term success.

There are 4 things you need to do before you set your resolution:

  1. Make sure you plan in the right place. Take yourself to a favourite spot where you can be alone with your own thoughts. No matter where it is, you’ll find planning your goals so much easier there.
  2. Take this process seriously. YOU are the only one that can reach your dreams and goals so make sure you are true to yourself and this process for you, not anyone else.
  3. Make sure you distinguish between goals and aspirations. A goal is something that you achieve yourself without outside influence.
  4. Aim high, don’t set yourself a goal that you can reach in 2 minutes, make sure it’s something that gives you that intense feeling of achievement when you’ve done it.

Write your resolution down. When it’s written it becomes something real and something you can take ownership to, a promise that you are making to yourself. This helps with you wanting to stick to it. Make sure you have it visible – read it daily on the fridge, calendar or email inbox. When you’re reminded every day, it’s hard to ignore it.

Try these Simple and Achievable Resolutions:

  1. Drink a large glass of water before each meal. This simple action will help with weight loss and save you mountains of calories in the coming year. By filling your stomach with water right before you eat you reduce your chances of overeating during the meal. Drinking more water is also healthy for all of your body functions, including converting body fat into usable energy.
  2. Add a Walk or Jog to your morning. When you get up and move first thing in the morning, before breakfast, your body is more likely to use stored fat as energy.
  3. Follow the No Food Three Hours Before Bed Rule. It has been proven that not eating three hours before bed reduces fat storage throughout the night. If you go to bed at 10 p.m., finish eating for the day no later than 7 p.m.
  4. Vow to say kind things to someone every day. Not only will you make someone feel good about themselves or what they do, but you’ll feel good about yourself for making someone smile. Something so simple has such wonderful side effects.

Remember there are 365 days in the year. Slipping up on your resolution one day here and there might happen or maybe your life takes another direction, don’t let those deter you from sticking with your resolution. Get back to it, or modify it to suit your new situation. A slip or a change can still lead you to success.

Now, all you have to do is find the resolution that is right for you and make it a part of your daily life starting 2014!

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