New Year’s come early!

Resolutions can be made anytime, but often we really like to wait until we can call them ’New Year’ resolutions. If you want to make changes to your lifestyle, any time would be a good time not just January. You can resolve to change any time of the year.

Why wait? If you plan on starting an exercise routine after the holidays, think instead about starting now. If you already plan on making a commitment to get fit, or lose weight, why wait 8 weeks? By starting today you might even be at your goal by the time New Years comes around.

Why do we think that we will have the motivation 8 weeks from now if we can’t find it today. Besides imagine how less guilty we will feel eating all that holiday fare, and not having the additional weight from the holidays to lose. Even with all the best intentions you still might need a plan to be a success.

First off make a list of things you enjoy such as walking, dancing, aerobics, solo sports, tennis etc. and then make a list of your goals. Match them together, start small and make your first goal very achievable, such as 30 minutes of sustained treadmill training by the end of the second week. Maybe your goal is to lose 2 pounds in the first week, or whatever it might be, you can make it anything that is as achievable to help keep your motivation in place.

Second make a commitment to yourself. Agree with yourself that you will do your best to maintain not just get started. Decide on your reasons for wanting to lose weight or get fit, and make sure it includes doing it for YOU, not other people.

Thirdly pace yourself. Don’t spend the first day at the gym hitting all the machines and an aerobics class. Aim for 30 minutes on the eliptical trainer or treadmill, or maybe just a yoga class. Remember, start small and make giant leaps, start big and collapse in a heap!

Chart your progress. Calculate your BMI and your weight, use one of the multitude of free online websites to track your goal, you can even add a ticker to your desktop. Pat yourself on the back when you make a goal, no matter how small.

There is no way around the 5th part of the plan, learn all you can about healthy eating, and start making changes. Get rid of the soda and chips, say no to ice-cream after supper and snack on something like jello and fat free cool whip instead. It will make you feel like you didn’t skimp on desert.

Which brings us to the next point: Treat yourself (no not to a giant chocolate cake) but to something you enjoy, a massage, a bubble-bath, a new book, something to make you feel like you are taking care of yourself, and not just in the healthy eating and exercise but in a ’i love myself’ way, yes even the guys. Both sexes end up overweight by eating badly and not taking care of themselves.

Every single exercise and healthy eating plan includes water, water, water. Drink at least 8 ounces 8 times a day, if possible sip 16 ounce glasses of water all day long, and aim to drink one full glass an hour during the day. It will cleanse, rejuvenate and give you energy. Dehydration can cause sluggishness, tiredness, foggy feelings, constipation, poor digestion and a whole manner of other things. Stay hydrated, and feel the difference.

Find a partner, someone who is as motivated as you. Think of things to do together and get on the exercise kick together. You can try dancing, mall walking, dog walking, tennis, but make it fun. If you have someone relying on you its much harder to sit on the couch – no one likes to let people down.

Once you have met your initial goals, you can make bigger ones, keep the momentum going. Hire a trainer, not for an extended period but for one or two sessions to mix it up, to give you some renewed energy and allow you to learn some new tricks. Try cross training which involves walking for 5 minutes, running for 2 minutes, jog for 4 minutes, walk for 2 minutes, run for 3 minutes, jog for 5 minutes, keep mixing it up. Your heart will enjoy the quick bursts of extra speed, and it makes 30 minutes go by really fast.

Don’t get discouraged by your weight after you have have been training for a little while. If you do gain weight at this point its quite possibly muscle, unless of course you have been eating that chocolate cake. By now we all should know that muscle weighs more than fat. Try on your favorite pants, are they still snug or is there room to move? That’s your progress.

If you are a person who gets bored easily, try all the classes at the gym, don’t be afraid to experiment. However, if you are someone who likes a routine, go with it, select 2 or 3 classes a week that work for your schedule. Having a fixed time can often motivate you to get out and do it even when you are tired or just don’t want to go and exercise.

Whatever it takes, get out there, get moving and feed your body fuel, not junk. You will see and feel a difference.

Remember to consult a doctor before starting any new exercise regime.

Call Dr. Paul or Dr. Susan at 303.674.1500 or email office@fontanachiro.com

Make an adjustment: Stay healthy ~ be happy!

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