Sunday, January 02, 2011 • Overland Park, KS
Yes....it's that time again. We look back and remember those resolutions that we did not keep. We had good intentions, yet did not follow through. We place them back on our list for 2011. We can learn from our failures if we accept the responsibility that it is in our power to change. Okay, lets get off the downer and look forward to 2011 fitness success. We started last year full throttle than fell out, right? Because it's easy to form bad habits and 20x harder to break them. Change takes time and persistence. Plan, Plan, Plan. That's what it takes to stay with it. In fitness, you have three factors that keep you healthy: Exercise, Healthy Eating and Sleep. Like three strong pillars, if one of these is out of whack than the structure tumbles over. So what does it take for us to succeed this year? Here's mine - Loose those last 15 lbs. I do good at exercising but fail horribly at sleep and not so horribly at eating. Healthy eating can be the hardest to tweak because we are individuals and our bodies use what we eat different ways and less or more efficiently than others. Food has been my culprit in order to cut. Anyway, to reach my -15 lb goal I need to plan everything around it to be the most successful that I can be. Always give yourself a reasonable goal to reach in a reasonable time. I use 1 lb a week. And give myself three months to reach it. Sleep is my worst. Plan to make your bed the perfect environment for rest. Keep your room at 65-68F no matter how many blankets you use. Even with your eyes closed, you can sense a certain level of light in the room. This will keep you from sleep. Make your room like a cave. My window faces the street, so I need get curtains for the street lights at night. Calming music is good to calm the mind. Find a routine that gets you in bed. Most people who think they have insomnia don't make it to bed in the first place. Your body chemistry changes when you lay down, so sitting in a chair watching the news is not going to help you prepare for sleep. I keep a pad next to your bed to jot down thoughts so I don't stay up brainstorming. Plan your meals, grocery list and prep time. Snacks are awesome! The healthy kind. You need to eat every 2-3 hours making snacks key. I keep 100 cal Natural Almond packs and Luna nutrition bars in the car. I also keep Cinch Meal Shake Packets and a battery powered mixer so all I need is to buy a small milk and mix for a quick meal. Focus on protein in each meal and the fruits and veggies will fall into place. Keep to your grocery list. Plan specific time of when you prep and make your meals. I spend Sunday washing, prepping and packaging my salad and veggie mixes. Exercise - Find your niche. If a group class makes you feel more accountable, do it. Maybe you need a personal trainer to keep you on track. Do you love to dance? Take Zumba. Boxing is great for stress. I enjoy trying new things to keep me engaged. I have my core workout routine that I have to stick to. Than I entertain myself by trying new classes. Get a buddy for more accountability. Agree to text each other everyday for encouragement. Be engaged. Stay engaged. Learn from 2010 on where you need to tweak your routine. You have the power to make it better. Stay motivated by focusing on the prize.