The New Year is a great time to make resolutions for you and your family. Want to train for a 5K or make your community a better place? We all start the year with good intentions, but if you’re like 80% of us, you’re likely to abandon your goals by March.
If you’re a parent, remember that staying fit is not just something you do for you, but for your children too. Parents that have a focus on staying fit, tend to raise kids that share in that philosophy. Plain and simple, if you’re only keeping healthier snacks in the pantry, that’s what they are going to snack on. They can’t eat what’s not there (i.e. candy). Being healthier and feeling better is also going to inspire you to spend more time outside with your kids. If you already have grandkids, it will help you to keep up with them too! If you’re having trouble finding the motivation from within, maybe doing it about the family will help.
If you’re getting back to the gym for the first time in a long time, or you’ve never been, you have to remember to start slow. As a beginner, you’ll want to aim for 30 minutes of cardiovascular exercises at least 3 times a week, and 20-30 minutes of strength exercises 2-3 time a week.
Don’t forget to warm-up before you get started on your cardio. A warm-up could be as simple as a walk on the treadmill, slow ride on a stationary bike, or even a walk outside.
There are many options for a cardio workout, from rowing, to spinning, to treadmills, stairmasters, bikes, aerobics and dance. Depending on what you’re preference is, you may even be able to find a class with a shared instructor.
Weight training doesn’t mean that you have to lift all the weight that you possibly can in an effort to win the next local body-building competition. Weight training will help you to tone your muscles. Although stating the obvious, don’t lift more than you should, and give your muscle groups time to rebuild once you break them down.
Remember that exercise is great on it’s own, but works exponentially when combined with the proper diet. For many, it’s easier to change your eating habits when exercising. I think it’s a matter of not wanting to undo the work you’ve just put in at the gym. Whatever the reason, remember to eat right in order to help make your goal more easily obtained. If you’re not sure what you should or shouldn’t be eating, consult with a nutritionists.
Everybody has a different method that works for them. You may be old-school and just want to go to a facility with free-weights and machines, you may want a more structured program with trainers that help you push your limits, or you may be looking for a fitness facility with everything from weights, to sports and swimming.
No matter what your preference, we’re fortunate in that we have any type of facility that works best for you, and even fits your schedule, all in Holly Springs. Unfortunately, buying a membership is only the first step, but it’s a good one. Here are some ways to make your small initial investment pay big dividends:
7 steps to Success
Focus on one goal.
Don’t tackle all of your goals at once. Choose just one area to address. Research shows that willpower functions like a muscle: it’s a limited resource, it must be strengthened, and if overused, it fatigues. You’re more likely to succeed if you concentrate your willpower on one change at a time rather than distribute it thinly across many goals.
Set a Measurable Goal
Be specific! Don’t commit to “lose weight.” Define what success will look like. Will you exercise a certain number of days each week? Clear, defined goals are easier to pursue, and you can easily determine if you’ve achieved success.
Put It In Writing
You’re almost 10-times more likely to follow a plan of action if you write it down. Writing it down is part of it. The other part is to keep it in view somewhere. It helps to serve as a constant reminder to keep you on-course.
Consult an Expert
Don’t know where to start on your wellness journey? You don’t have to go it alone. Practically every facility has staff that will help you to get acquainted with our equipment and workout options, and the first consultation is usually free of charge. You can also hire a personal trainer who can help you craft a personalized plan and ensure that you stay on track.
Find a Buddy
Creating an accountability system can be a powerful tool. Find a buddy to join your work out or a friend who will expect regular updates on your progress. It makes the trip more enjoyable, and you can help motivate each other if one of you doesn’t feel up to going on a certain day. You can also attach consequences. For example: if you miss your scheduled work out, bring coffee for your workout partner the next morning.
Remove Temptation
Change your environment to make it easier to uphold your resolution. For example, if your goal is to eat healthier, stock your pantry with only healthy snacks.
Reward Yourself
Pencil in your workouts on your calendar. Reward yourself for keeping your appointments. If getting in better shape isn’t motivation enough, reward yourself with something special if you make it to the gym five times in a week, or enjoy dinner and a movie if you take two inches off your waist for example.
Find the Facility Right for You
Don’t commit to the first facility you visit if you’re not 100% sure it’ right for you. If you are not completely comfortable, you’ll be less likely to stick with it. There is an array of options and different styles of centers. Pick the right one for and your family if they are going to attend with you.
Jennifer Nelson is the Associate Vice President of Communications with the Kraft YMCA.
