2013: The Year of Progress

I have declared 2013 as "The Year of Progress" instead of making a resolution this year. Sure, I have set some lofty goals for myself on both a personal and professional level, but every goal is contingent upon completion of a previous one. I have a plan to get from point A, to point B, etc.

What's the point of having a plan? Consider that thousands and thousands of people vow to lose weight and get in shape every year. By March, they have fallen back into the same old habits. Why? In large part, this is due to a lack of measurable, attainable, time-driven goals. We need a plan containing specific criteria in order to hold ourselves accountable. Let's consider a different approach:

What's the ultimate goal? To get healthy. (Great! But, vague.)

WHY? My current lifestyle will make me sick and I have a family history of cancer, heart disease, diabetes, etc. Or, I want more energy to excel at work and keep up with my children. Or, being fit helps me to manage stress. Or, I want to reverse the effects of aging. (Knowing your "WHY?" is the most important thing!)

What are the necessary components to the plan? Visit the doctor for a complete physical, find 3 forms of exercise that are enjoyable and easy to work into the schedule, change the diet. (Better, but let's be more specific.)

Which specific goals must be achieved?  Lose 3 pounds per month over 12 months totaling 36 pounds, exercise a minimum of 3 days per week for 30-45 minutes each session, weigh-in once per week, eliminate 3 bad foods from my diet and 1 bad habit (like smoking) every month, drink 8-10 glasses of water daily, sleep a minimum of  8 hours each night. (Now, we're getting somewhere. Let's make it time-sensitive.)

When must all of these things happen? Doctor visit by January 15, 2013 and first weigh-in, start exercising January 20th, make dietary changes today, increase water intake today, lose 3 pounds by February 20th, shop for new clothes quarterly (assign dates) including new workout gear if goals are met, set new goals if you fall short monthly, revisit your "WHY?" statement.

What is the penalty for not staying the course? Revisit your "WHY?" statement. Write it down and post in the places where you are most tempted to fall off the bandwagon.

Best wishes and much success to you all in the coming months! Be good to yourself! More next time...

Commit to Be Fit in 2009!

With every new year comes thousands of resolutions to finally lose the weight. Every year there is a new diet or exercise fad that promises the instant results we didn't achieve the previous year. Every year we fall just short of the goal. For some reason, our plans don't get the results. Sooner or later something has got to give...How do we make 2009 the year to get fit and stay fit? We have to make a lifestyle change. Fitness is not a goal achieved in 30 days or 6 months. Consistency is the key to success and longevity. Remember, the race is not to the swift!

Let's Get Started! (As always, consult your doctor prior to starting any diet and/or exercise program.)

1) Set clear, measurable, and attainable goals. A good example of a goal is: "I want to lose 20 pounds in 5 months (about 1-2 pounds per week is normal healthy weight loss) by walking 2 miles a day 4 days per week. I will drink 10 glasses of water daily and give up fast food."

2) Make permanent changes in your diet. Commit to eliminating 1 unhealthy food choice each month from your diet--for life. Find a healthy alternative to replace the item that you are giving up. In 30 days, you won't even miss it.

3) Commit to physical activity at least 3 days a week for 30 minutes each day. Exercise improves the cardiovascular system, helps manage stress and appetite, improves sleep patterns, and boosts metabolism. Resistance training improves metabolism and bone density.

4) Give up smoking and alcohol. These two habits can cause irreversible damage to vital organs like the lungs, kidneys, and liver.

5) Assemble a group of supporters and share your goals and results. Enlist the assistance of your family, co-workers, close friends, and your doctor. A little honest feedback and encouragement can go a long way!

6) Keep a food and exercise journal. Document your meals and workouts in a small notebook and keep it with you. This an extremely powerful tool for revealing your actual eating habits and ensuring accountability for physical activity. Keep things interesting by trying a new healthy recipe and changing up your exercise routine with increased intensity or trying yoga and interval training.

7) Celebrate your wins and forgive your missteps. Once a month, you should consistently measure your results. Your goal might be to lose 1 inch from your waist every month, or increase your bench press weight by 10 lbs. each month. Choose the same day of the month (like the last Saturday) and be consistent. Take a picture of yourself on the same day and compare it to previous months. Generally others see a difference before you do, so this can be quite an eye-opening exercise. If you fall short, get back on the horse! Don't waste time punishing yourself because this is a lifestyle change. Be patient and stay focused on your goals.

8) Stay tuned to Izania.com for more helpful advice on how to Commit to Be Fit in 2009!

More next time...
(http://journeysfit.com, http://journeysfit.blogspot.com)