Here we are the beginning of a new year. Every January comes with a sense of renewal for many people. A common theme amongst individuals is to create a resolution involving things they would like to change or achieve in the coming 365 days.
One of the more
prevalent resolutions involves fitness. Whether it be to simply improve overall
physical appearance, get healthier or maybe just become stronger, a vast amount
of people base their resolutions around some facet of physical fitness.
Unfortunately, the majority of New Year’s resolutions fail. The fiery motivation felt in late December to mid-January begins to wane and by February, people find themselves at the same place they were the year before.
are notoriously prone to not being fulfilled. If you’ve ever spent much time in
a gym, you know the routine. For the entire month of January, there is often a
line at every piece of equipment in the building. The local fitness facility
begins to resemble Times Square.
flood the media with discount gym membership rates, dietary supplements and all
sorts of shiny new pieces of equipment promising to transform your body in a
short amount of time.
article, we are going to break down a few tips that will hopefully allow you to
fulfill your fitness goals for the New Year. If you can set yourself apart from
the statistics, you will undoubtedly thank yourself next December when you are
reveling in your progress while others are starting the typical, “maybe next
Keep Things Simple
embarking on a new fitness journey, it is so easy to become overwhelmed. Contemplating
which workout routine to start, what foods to eat, even the outfit to wear to
the gym can get in the way of your overall goal. Fitness, as well as life in
general, is best kept simple.
The best workout routine is the one you will stick to, period. Similarly, your nutrition should not be rocket science. You know what foods are good for you and what is junk. The biggest determining factor pertaining to your success in fitness is consistency.
2.Set Reasonable Goals
does a remarkable job of making drastic body transformations seem like an
overnight process. We are constantly bombarded with images and television
commercials promising that if you buy their equipment or take a certain
supplement, you will look identical to the models used to promote these
comical is the timeframes reported by these advertisements. How many times have
you heard, “In just 15 minutes per day, 3 times per week, you will finally have
those six-pack abs?” This is all nonsense, as physical changes to your physique
do not work this way.
about the long game. As you begin your journey, it is critical to realize that
while you WILL see progress, it doesn’t happen overnight. Therefore, instead of
planning on going to the gym 7 days per week and eating nothing but rice and
chicken from a Tupperware container, set goals that you can stick to.
Start small, like holding yourself accountable to 3 workouts per week and avoiding your favorite late-night junk food.
3.Develop A Strong “Why”
As we have
already discussed, fitness is about consistency. Remember this, the incredible
sense of motivation and enthusiasm you feel at the start WILL come and go. If
your only goal to work out is to “look better,” there are going to be a lot of
days in which that is simply not enough.
If you are
going to stick to your fitness goals this year, developing a reason why that is
strong enough to stick it out when the motivation cools off, the excitement
isn’t there and you’d much rather stay in and watch television instead is
has to be unique to you. Find whatever that is and use it to push through the
The Emotions Freedom Technique (EFT) is a widely respected, well-researched way to help you end emotional and physical distress and pain. Developed by Gary Craig, EFT is also known as
“tapping.” EFT helps to correct energy flow in your body to relieve stress, pain, physical ailments and to improve physical and mental performance. (more…)
There’s a lot you can accomplish by having a positive
self-image. Your confidence will increase which means that you can deal with
more situations. People will respond to your increased self-image in a positive
way as well.
The first step to increasing your self-image is to know
yourself. You need to understand your capabilities and skills. You also want to
determine weaknesses to improve upon. But don’t beat yourself up too much when
identifying these. Weaknesses can easily be turned into strengths if you work
at them long enough.
Determine what aspects about you that are important to change and concentrate on those. There may be aspects that you are not that concerned with and won’t have much effect on your self-image. Ignore those. You can’t and shouldn’t change every aspect of yourself. Sometimes, you should just accept those aspects of your personality and move on.
You need to be willing to change. If you don’t feel good
about yourself, you have to make changes to turn that around. Change is never
easy, but when it comes to increasing your self-image, you will see that it’s
worth the effort.
You can seek out an image consultant to help if you are struggling with doing this yourself. An image consultant is trained in helping people increase their self-image. It can be humbling to hear what the consultant advises but this is part of the process, and you should embrace it. Don’t be afraid to spend some money on a decent consultant. The results they provide will pay for itself.
Keep in mind that no matter what kind of help you get, this
is your journey or change. Don’t worry about what others may believe and stop
comparing yourself to other people. They don’t have to live your life. You are
the one that has to live with the consequences of your new image, both good and
bad. Although, try to emphasize only the good whenever possible.
When your self-image improves, just about every aspect of your life will follow. You will have better relationships at home and at work, and you will have a positive attitude. Tasks will seem less challenging partly because people will be more willing to pitch in to help you accomplish them. They will feed off your positive energy and want to be around you more often. This may open opportunities for you that you never thought you would have at your disposal.
Walking has all sorts of health benefits
among them the ability to help lower your blood pressure and strengthen your
heart. Many people at risk for stroke and heart disease are overweight,
unhealthy and have a hard time exercising. Thankfully walking is an easy,
low-impact workout that almost anyone can do.
Start where you’re at. Just put on your
shoes and head out there. If all you can do is walk for five to ten minutes,
start there. It’s a great start and that’s a lot more exercise than you’ve been
getting. Stick with it for a week and then see if you can make it for 15 minutes.
If you can go for a 30-minute walk, start there. Pick up the pace, walk briskly and after a week or two, try to go for 45-minute walks. Or break up your walking workout into 3 shorter sessions interspersed throughout your day.
If you have any health conditions and in
particular, if you’re suffering from high blood pressure and are at risk for
heart disease, discuss your walking plans with your doctor. The two of you can
come up with a plan that’s appropriate and safe for you.
Getting out and walking will help you on several different levels. The act of walking itself, particularly if you can go for a walkout in a pretty park is very relaxing and will lower your blood pressure soon after the walk. That’s a terrific benefit of walking and something that will help you feel better right away. But the benefits don’t stop there.
The regular exercise will strengthen your
heart. Remember your heart is a muscle and going for a brisk walk works out
more than your leg muscles. As you work out your heart, it gets stronger and
better at pumping blood through your body. And as you strengthen your muscles
and your body overall, you are likely losing body fat. That’s good news for
your blood pressure long term. All it takes is heading out there for a short
little walk each day. As you get stronger those walks will get longer and you
may even give swimming or riding your bike a try.
A healthy diet, regular exercise, and losing weight are some of the most effective ways to reduce hypertension regularly. Add to that the fact that walking helps you destress and it’s no wonder that walking regularly has such beneficial effects on your health. Ready to get started? Put on your shoes and go for that first walk.
Setting aside some time to go for a 45-minute walk isn’t always easy. We all live busy lives and between family and work, fitting in a workout isn’t always possible. What if I told you that you didn’t have to dedicate a set block of time for your walking workouts? What if you could get the same health benefits by working in a little more activity here and there throughout your day? And what if there was a fun little gadget that helped you keep track of it and motivated you to move more?
There is and it’s called a pedometer. You can pick up an inexpensive model at your local superstore or order it from Amazon. Or you can go with something a little fancier like a Fitbit for example. But before you head out to spend any money, check your smartphone. Many models have a pedometer built-in. All you need to do is download a free app and you’re good to go.
The pedometer will track how many steps you take on any given day. It will also track how many minutes you’ve spent being active and how many miles you’ve walked. In other words, it keeps track of how much exercise you get during your day. And the good news is that it doesn’t matter if you head out after work for a 45-minute walk, or if you work out in little spurts here and there throughout the day. Maybe you start your day by parking a little further away from the office and walking a couple of hundred extra steps. Then you take a quick stroll during your lunch break. You wrap up your day by walking around the park while your kids play. And just like that, you’ve gotten your exercise in without having to block out any additional time.
Give it a try. Put on a pedometer, or start
tracking with that phone you’re always carrying around anyway and see how much
you’re walking around any given day. From there, try to get a little more active
as time goes by until you hit your stepping goal. For most of us 10,000 steps
per day is a good long term goal, but if you’re feeling more ambitious than
that, go for it.