Washington Family Magazine : January 2016
10 January 2016 washingtonFAMILY.com D id you indulge a little more than you would have liked during the holidays? If so, you’re not alone. Those extra smidges of fudge and whipped cream have many of us promising to lose weight and eat healthier in the new year. But research indicates that sticking to those ever-popular resolutions can be difficult. Though we all know maintaining a healthy body weight, exercising regularly and eating well are good ways to prevent chronic health problems, only eight percent of resolution-makers meet their goals. Take heart! There are ways to beat the odds and ensure your personal success. Follow these 12 surefire tips to start and maintain your workout routine, and maybe you won’t be making the same resolutions next year. 1. Baby steps. Promise yourself a brisk 15-minute walk on your lunch hour each day, or a 20-minute yoga DVD while the baby’s napping. Start with something you know you can manage, and grow from there. 12 ways to work your workout 2. Beware the shortcut charlatan. No, you can’t use “vibration technology” to jiggle flab into a beach- ready bikini body. The quicker you’re able to ignore outlandish claims, the quicker you can get to the real business of getting fit. Exercising can be fun, but it’s not effortless. View your health and fitness as a creative lifelong endeavor, rather than a phase. 3. Know yourself, be yourself. Not a rooster? Don’t schedule your workouts at 5 a.m. Enjoy camaraderie? Join a fitness class. Inspired by screams of, “Make it burn!” as you writhe in pain after your hundredth crunch? Hire the burly retired Marine as your personal trainer. Nothing burns you out quicker than hating every minute of your workout. Use the equipment and techniques that motivate you. 4. Precision counts. It’s easier to work toward a goal that’s detailed and specific. So “I’ll exercise more,” becomes “I’ll bike five miles, three times a week.” Amy Carroll, full-time insurance agent and mother of two, has been going to the gym regularly for almost four months. She says, “My long-term goal is to be the weight that is on my driver’s license. I have mini goals to shoot for along the way...and currently have hit my first goal of losing 15 pounds!” 5. Personalize it. One-on-one time with a personal trainer can help demystify the vast array of techniques and equipment. Personal trainer Brandon Senn claims many people don’t stick with a fitness program because they’ve chosen a “cookie-cutter routine.” “Many people don’t understand what they’re doing and why,” he explains. A personal trainer can help you create a flexible and diversified program. Most can also provide advice regarding nutrition and weight management. 6. Scale back. Resist the urge to weigh yourself every day. Sure, you want a concrete way to track the pounds being siphoned away in your sweat. But for most people, losing more than 1 to 11⁄2 pounds per week is unrealistic. Senn says progress is more accurately tracked by getting a regular body fat measurement (easily obtained at most gyms). In addition, he recommends keeping an accurate log of your workouts as “a great way to see where you’re making progress, and where you might need to modify what you’re doing.” Hop on the scale only weekly (or even monthly) to get a better sense of weight loss and avoid discouragement. 7. Buddy up. A workout partner with similar goals can foster some healthy competition. You don’t need to coordinate every workout, but check in with your TEXT Ashley TAlmAdge View your health and fitness as a creative lifelong endeavor, rather than a phase.