Fitness Friday

We all know how it goes.  First month of the New Years Resolutions are full of packed gyms, stocked refrigerators, and high aspirations.  However somewhere between Valentine's Day and Spring Break our motivation to achieve our goals slowly dwindles and we end up right where we started.  Whatever your fitness goal may be, I encourage you to take small steps and be consistent, you'll get there eventually.  Here are a few motivators to help you stay fit in 2012!

Fit Tips to Keep You on Track:

• Pack a gym bag- Before you leave for work in the morning, pack a bag to have in your  car for after work.  This way you won't have to run home to change and lose motivation in the process.  Also, if your gym offers permanent lockers, try renting one for a month and keep an extra pair of gym clothes and sneakers in your locker so it's ready for you anytime!

• Keep a workout log- either in a journal or at an online website such as www.sparkpeople.com or www.fitnessmagazine.com/tracker This can serve as a form of motivation for you as you can look back on your progress.  New to working out? Set a goal of 150 minutes of physical activity per week.  This is the minimum amount of exercise required for general health according to the American College of Sports Medicine.

• Take on a Challenge- Train for a triathlon, run your first 5K, or try a timed obstacle course like The Mud Run.  Training for an event is excellent motivation to get your out of a workout rut or the push you need to get off the couch. For a list of events in your area, visit http://www.active.com/

• Invest in a Heart Rate Monitor- These handy little devices will calculate your heart rate as well as how many calories you burn during a workout.  They can also help you track the amount of time you spend each week working out along with calories burnded to keep you on track towards your goal.  You can buy them at a local sports store or purchase them online through Polar. This is the ultimate way to know you many calories you're burning during a kickboxing class or a jog around the park.  **And FYI- the calorie count on the machines at the gym are incredibly inaccurate.

• Sign up for a Bootcamp- Are you typically a gym rat? Switch up your workouts by joining a bootcamp for a month. Bootcamp style training is based around high intensity intervals that torch calories and tone your entire body.  Plus, you have the added motivation of other people working out with you and it can be a great place to find a new workout buddy! There are many bootcamps in the Dallas area such as Camp Gladiator or Transformation

• Track your Steps- Even if you're already physically active, you should aim to get in at least 10,000 steps a day.  Research shows that most people who engage in physical activity tend to be less active throughout the day.  That explains why many people have trouble losing weight even if they are consistently exercising.  So even if you hit your 6 am Spin class in the morning, remember to take the stairs instead of the elevator!

Fitness Friday

It's the last Friday of 2011 and likely you've been thinking about 2012 resolutions.  You might be telling yourself you want to "tone up", "get fit", or "be healthy". While these are all great general goals, I suggest being a bit more specific about your goals- making them specific and measurable.

For instance, maybe you want to "tone up"- commit to doing weight training 1-2 times each week.  You may want to enlist some accountability with a friend or work with a personal trainer.  If you cannot afford a personal trainer, joining a group exercise body pump class is a great option. 

Want to "be healthy"?  Well, what does that mean to you? Maybe it means getting into a good workout routine.  Maybe it means cutting down on the amount of processed food you eat. Or maybe it means finding a better work and personal life balance.  Remember, being healthy isn't just about the number on the scale. 

Here are a few tips to help you define and achieve your 2012 resolutions:

• Give yourself a timeline.  Maybe you want to lose weight for a wedding or a high school reunion. Figure out a reasonable amount of time to lose the weight- you should aim to lose 1-2 lbs. per week, nothing more.  Or maybe you would like to run a 5K. Pick a race that works with your schedule & sign up! With a date in sight, you will be more likely to stick to your goal.
• Get a plan in place. If you're unsure of what to do when you workout, visit with a personal trainer.  Many gyms offer complimentary sessions for new members. If you're trying to eat better, visit with a Resisted Dietitian who can help you create a meal plan tailored to your food preferences and meal schedule.
• Weigh your Pros and Cons. If your goal is to eat more fruits and vegetables, the pros would be boosting your antioxidant intake, adding variety to your diet, and increasing the nutrient density of the foods your consume. Identifying the cons will help you to identify things that stand in the way of your success.  Thing such as preparing meals and snack ahead of time or the cost of joining a gym might be obstacles that need to be identified before committing to your goal. 
• Find some accountability.  A spouse, a friend, or even a pet can be your go-to buddy to help you achieve your goal.  Sometimes just knowing you'll have to answer to someone is all the motivation you need to get out of bed for your morning workout, rather than pushing the snooze button.
• Don't give up.  It isn't about perfection, but rather, making more good healthy choices and less unhealthy choices.  So you miss a workout or two, it doesn't mean you should throw in the towel.  Remember, the difference between people who reach their goals and those who don't is that those who succeed never gave up. 

Have a safe & happy New Year! See you in 2012!