Fitness Center Newsletter

Resolution: Tips to a Healthier New Year

What is motivating you to lose weight — a wedding, a vacation, more energy, or do you just simply just want to look better and feel good about yourself?  Sometimes we need that ultimate goal to push us to make that commitment to lose weight.

• Find your motivation and stick to it. Commit to short term goals. Don’t make promises and goals that are too hard to follow through with. Keep it simple!

• Have a Plan.  If you were going on vacation, you would plan each and every moment to prepare for what is ahead.  It is the same with eating and exercise. Outline the changes you want to make for the New Year and how you will add them to your daily lifestyle.

• Write down your goals.  Goals help you keep on track with the task at hand.  Let your goals be timely, specific, measurable, realistic and attainable.

• Keep a daily food log.  Looking closely at what you eat can be a big eye-opener, especially when you consider all the empty calories you take in during one day.  Smart food choices can be made by simply adjusting little things in what you eat.

• Exercise, Exercise, Exercise.  In order for you to burn calories, you need to incorporate some form of exercise.  Take it slow at first, if you haven’t exercised in a while consult a physician first, then start with some walking or taking the stairs to get where you’re going in your daily activities.  If you are an avid exerciser then hit the road hard.

• Be Prepared for Lapses: It is important to have a positive attitude when you start the New Year with all things. Realize that everyone “falls off the wagon” at some point.  Every day is an opportunity to start over again!

Tips for Reducing New Year Stress

The holidays offered plenty of reasons to be stressed out and anxious — the gifts you didn’t wrap, the cookie exchanges you went to. But for many, the biggest source of holiday stress was family — the family dinner, the obligations, and the burden of family traditions. And if you’re still fighting stressful feelings or anxiety here are some tips to help you recover from it, and move on.
The holidays are over!!!

• Lower your expectations, and overestimate — rather than underestimate — your time.”
• Ease up on yourself – Yes, it is a new year but putting too much pressure to do everything and trying to be everything to everybody can cause stress.
• Read a book, exercise, take some time off, get some me time.  It is important to remember that if you don’t de-stress, your body has its own way of making you slow down.
• Remember the health effects of stress and eliminate whatever is unnecessary and causes you anxiety.  Doing so may reduce your risk of heart disease, skin conditions, digestive disorders, insomnia, and other health issues.
• If you have a break at this time of year, you should take full advantage of down time.  Do things that will ensure that you relax and de stress.

Weight training tip

Standing Russian Twist

• Begin by standing with your feet a shoulder’s width apart.
• Hold the ball at waist level just behind your right hip.
• Swing the ball across your body to the left side.
• Repeat the move in the opposite direction.
• Tip: Keep your abdominals tight throughout the movement.
• Advanced: As you twist, shift your weight to your front leg (the side with the ball) and lift your back leg slightly off the ground.

Medicine ball exercises provide a unique and exciting challenges you your workout plans.
Build-muscle-and-burn-fat.com

Motivational quote

Health is the thing that makes you feel that now is the best time of the year.  -- Franklin P. Adams

Motivation123.com