Are You Ready for the New Year?

Are you ready for the New Year? I’m sure that you are, and what a year it has been! It has to get better,
right? After a year of unpredictable events and a rollercoaster of emotions I think we’re all ready to put
this year behind us.

Year after year, getting in shape is one of the most popular resolutions you can make. This year, DON’T
make a New Year’s resolution. You don’t need a New Year to make a change, all you need is today.

If you feel like starting and staying committed to an exercise program is an uphill battle you’re not alone.
Lots of people are struggling, especially this year! Instead of focusing on how many calories you burn at
the gym, or how much weight you can lift, try focusing on creating a healthy lifestyle. Let’s wipe the slate
clean and start the New Year off with good intentions. Here are a few tips to help you get off to a healthy
start in the New Year.

Set a Specific Goal

One of the biggest reasons people fail to keep their New Year's resolutions is because they're not specific
enough. Don’t set a weight-loss goal without a plan as to how you will get there. A detailed plan will
prevent you from falling back into old habits. Set a goal that is specific, measurable, realistic and
trackable. Focus on making changes that you will be able to sustain for the long-haul.

Find a Gym
Finding a gym, you really like (such as Champions Fitness Center) is a great start, but simply signing up
won't help you reach your goals. You have to get there and do the work! Stay on a schedule like you
would with anything else of high importance in your life and don’t allow yourself to get distracted along
the way. Designate an hour, three to four days a week for your workout. If you miss a day make sure you
get there on another day that week to make it up.

Take it One Day, One Pound at a Time

Dropping twenty pounds is a great long-term goal, but don’t bite off more than you can chew. Dieters
tend to fall off the weight loss wagon when they have such a lofty resolution. Make some basic alterations
to your lifestyle. Changes in what you eat, when you eat, and even where you eat it are a good place to
start. Focus on losing one or two pounds a week by setting small diet and exercise goals. For every small
goal you reach, reward yourself in a “non-food” way.

Aim for “A Little Better” Instead of “Perfect”

It’s not about being perfect. It’s about gradual and continuous improvement. If you have a day that you
eat unhealthy foods or you have a week where you’ve missed a few workouts don’t throw in the towel.
Look ahead and focus on doing better tomorrow and even next week. Remember, small changes will
create big results over time.

Exercise Whenever, Wherever, and However Possible

Don’t choose the closest parking spot. Take the stairs instead of the elevator. While you’re at work get up
and walk around whenever possible. Anything you can do to get in a little extra is a good idea.

It’s Okay to Cheat

Banning your favorite cheat foods, whether it's ice cream, chocolate, soda or French fries, is bound to
backfire at some point. You will eventually buckle, binge, feel bad about it and evert back to your bad
eating patterns. You don't need to have temptations lying around your kitchen, but allowing yourself to
indulge a few times a week won’t kill you.

Don’t Skip Breakfast

Research shows that foregoing a morning meal will put you on the fast track to weight gain, not loss.
People who skip breakfast are more likely to be hungrier and overindulge later in the day. Instead, start
your day with a protein-packed breakfast. Pair lean proteins with high fiber, complex carbs such as a
veggie omelet with a slice of Ezekiel bread or a serving of Greek yogurt, with a piece of fruit and a
handful of almonds.

The Clock Doesn’t Tell Time

Are you one of those people who thinks you can’t eat after 6 pm? There is no rule of thumb as to what
time you need to stop eating. It’s very much “what” you eat not “when” you eat that really matters. The
body stores any calories that aren’t used for energy regardless of the time those calories are eaten. As long
as you’re eating “real” food, it’s okay!

Find Accountability
It’s good to be reminded that this is your life and your choices can be life-affirming in every moment.
Sometimes it’s hard to wrap your mind around it, but you can do it all - start exercising, eat better, and
lose weight. If you aren’t a self-motivated individual, team up with a weight-loss companion (a friend,
significant other, or personal trainer) who will make sure you stick it out. It is much easier to show up for
a workout if someone is expecting you.

Eat at the Table

Don’t eat your dinner in a rush. Make a conscious effort to sit down and enjoy your meals. Wouldn’t it be
nice to actually remember tasting it? This will not only encourage you to be more aware of what you are
eating, but it will also make you more attentive as to how much you are eating.

Take Time to Reflect

It’s been a tough year, so I am giving you permission to cut yourself a little slack. Even if there’s a lot
you still want to change, take the time to acknowledge all the things you’ve accomplished this year. Give
yourself a pat on the back for any and all signs of progress, no matter how small. Celebrate the lifelong
health benefits you have created.

In Conclusion:
What does a renewed commitment to health and fitness look like for you? Stay committed to doing the
best you can, find things that keep you inspired, and don’t forget to remind yourself why this is so
important to you. There definitely isn’t a one-size-fits-all diet and exercise plan. Find what works for you
and take it from there. Just remember, you matter and your health should too! I wish you many blessings
and good health in the New Year.
Progress Personified
I have been a personal trainer for over eighteen years and I absolutely love what I do. I honestly feel that I
have one of the best jobs out there! The most rewarding part of my profession is helping one of my clients
succeed at reaching their personal fitness goals. Making a difference in someone’s life makes it all
worthwhile. I am currently certified by the National Sports Conditioning Association, Apex Fitness
Group, and the International Sports Science Association.