Archive for December, 2012

Knock out your New Year’s resolutions!

Here are some tips to knock out your New Year's resolutions!

Follow my tips to help knock out your New Year’s resolutions!

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It’s that time of year again!  The time for a fresh start, a new beginning, a resolve to change.  Well, how did last year’s fresh start go for you?  If you’re like most people, you were hard core in January, and then as February rolled around, somehow life got in the way, and continued to get in the way throughout the rest of the year.  So, let’s try to avoid that this year.  Here are some tips on how to stick with your 2013 resolutions…or shall we say, your 2013 lifestyle changes!

  1. Don’t be superficial.  Yes, we all want to look great, but there are so many other reasons for exercising and eating well.  Instead of saying, “I want to lose 20 pounds” or “I want to look good in a bikini/speedo by summer” focus on another reason to get yourself healthier.  Example: “I want to increase my endurance” or “I want to lower my blood pressure” or “I want to walk up a flight of stairs without huffing and puffing” or “I want to get up off the couch without using my hands.”  Looking good is merely a lovely side effect of being healthy.
  2. Express yourself.  Tell someone about your 2013 lifestyle changes.  It can be a friend, family member, coworker, classmate, or anyone that you talk to often.  This way they can check in with you and hold you accountable.  You’re more likely to stick with change if you express it out loud.
  3. Take pen to paper.  Write down your 2013 lifestyle changes and put them where you can see them everyday.  Stick them on the fridge or write them on the bathroom mirror.  Remind yourself daily about what you decided to change in the new year.
  4. Make many small changes leading up to a big change.  Why not make monthly changes this year?  January 1st isn’t the only 1st of the year.  You are more likely to stick with your big goal if you meet many smaller goals along the way.
  5. Don’t be ridiculous.  Make a realistic resolve to change.  The reason so many people fail in meeting goals, is that they set unrealistic expectations for themselves.  Use common sense to dictate your goal-setting.  Don’t aim to look like someone else, or vow to lose 20 pounds in 2 weeks, that’s just ridiculous and you’re setting yourself up for failure.
  6. It’s not a competition.  The only person you should be concerned with is yourself.  It’s fine to have a workout buddy or smoking cessation partner, but you need to remain supportive of each other.  Don’t let human nature rear it’s ugly head.  Every body is different.  Comparing yourself to others or competing with others is a sure way to sabotage your progress.
  7. It’s not a resolution, it’s a lifestyle change.  Change takes time.  You must be patient with yourself.  You are basically breaking old habits, and as we all know, old habits are hard to break.  If you’ve resolved to lose weight, keep in mind that safe, effective, and sustainable weight loss is 1-2 pounds per week.  If you do the math, you’re looking at 24 pounds lost in a year.  It is, of course, possible to have faster weight loss, but don’t beat yourself up if you don’t have a flat stomach in one month.

Happy New Year and good luck with your 2013 lifestyle changes!!  Feel free to share your changes below.


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To get to the top, you have to keep climbing!

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Satio Photo ShootI experience this at least a couple times a week: someone tells me they have a part of their body they want to change, or a certain amount of weight they want to lose.  I enjoy when people tell me this as it means that they have taken the first step to making a change: contemplation, thinking about making a change.  Here’s the problem, an actual change requires a few more steps: preparation, action, and maintenance.

Are you one of those people?  Someone who says they want to change something about their body, but then doesn’t make the change?  If you are, then you can do one of two things.  You can either keep talking about making changes, or you can start making changes.  If you want to just keep talking about making changes, then you probably don’t want to bore yourself reading the rest of this post.  But if you want to start making changes, keep reading and we’ll discuss how you can do so.

I like to think of getting fit/healthy as a climb up a mountain, a fitness mountain if you will.  Your ultimate fitness goal(s) being the top of that fitness mountain.  Common sense says, to get to the top of the fitness mountain you must climb the fitness mountain.  Of course, if you want to stay where you are, you can just walk around the fitness mountain.  Even if you do begin to climb the mountain, there is always the chance some sort of avalanche will cause you to slide down the fitness mountain delaying your goals or temporarily throwing you off track.  Despite this set back, you must get up, dust yourself off, and get back to climbing.

To put things in perspective: my ultimate fitness goals continue to evolve because I continue to evolve; just when I think I’ve reached my peak, I realize I can do even more.   This means that my mountain peak is hidden in the clouds and I have to keep scaling the mountain to see what’s up there.  That said, I do still have goals that I will try to reach along the way.  My next big goal is to get ready for Fitness Universe in 2013.  I won’t start dieting, choreographing/practicing, or any other hard core preparation until after the New Year, but I have already begun to make changes.  I already teach 13 classes a week (9 of which I actually participate in) so that is a lot of my exercise, but I had postponed my individual workouts due to my vacation and Thanksgiving, so I began adding those in last week.  I have also incorporated a stretch class and a yoga class into my routine, to improve flexibility.  My next change, coming in January, will be adding an intermediate jazz class to my schedule…2 jazz classes, if I’m feeling frisky.

I’m giving you these details to show you that even though I am in good shape, I still need to make changes to get myself Fitness Universe stage ready.  So, I hope you have come to the realization that talking about your changes and making changes are two very different activities.  I’m sure you’ve heard the following quote before, but it just makes sense so it bears repeating, “Do what you’ve always done, and you’ll get what you’ve always gotten.”  So go ahead, listen to Tony Robbins, make a change and start now!

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