New Year's Determination

The New Year is upon us and with that comes the ever loved (or hated) resolutions. Many resolutions are made, and never come to fruition. So, the question that begs to be answered is, “how can I make this my year?”  I have included a couple of tips to get you started with your nutrition and exercise goals in 2014! 

First and foremost, realize what exactly a resolution is and what it takes to achieve. The definition of resolution isdecision or determination; resolve. Synonyms for resolution includedetermination, doggedness, tenacity, and perseverance. By taking a look at these words, it is easy to see that resolutions are no joke. They should not be easy, they should be a goal that you have to reach for; up on your tippy toes fingers outstretched for and feel a sense of pride and accomplishment when you touch it, never mind achieve it! 


5 Tips for creating& achieving exercise and nutrition resolutions

1.   Goals. 
Set specific and realistic goals. For examples and more information refer tohttp://www.fosterfitness.org/1/post/2013/11/gotta-start-somewhere.html

2.   Reset. 
Use your resolution to hit the reset button. Nutrition and exercise plans run astray with Christmas cookies, eggnog, and the good company of friends? This is the time to reel it in, and hit the reset button just like when you played Nintendo. This is how to get moving again when you feel “stuck”. When you were 5 years old you knew that if Mario got stuck mid jump for a mushroom to make him grow bigger (muscles) and fight of the bad guys (fat) you would hit the reset button and possibly even blow into the cartridge(extra help for the reset). When this happened, you gave Mario (yourself) a second chance. Was it frustrating? As hell! Imagine being at the top of the castle, ready to fight Bowser and BOOM! Frozen! Grr! The worst! But as that 5 year old, you had the resolve to start over. Fresh. Use that same determination in 2014. Hit the reset button. Start again.


3.      
Love it.Find a resolution that you will not loathe, and that you will actually enjoy! No, it will not be rainbows and butterflies all the time but if you cannot stand waking up at 5am to workout. You will not do it! Ok, Ok, you may do it for January but come February you will be snuggling up to your significant other, body pillow, 
or favorite stuffed animal and hitting the snooze button. This will only cause guilt and a downward spiral from any progress that had been made. Unless you are already following a rigid training schedule and have a performance based goal, give yourself a break. Yes you need to work out, but workout at a time you will 
follow through with for more than a month. If 5am is the only time you have, ease yourself into it. Wake up 15 minutes earlier and do one of my 10 minute circuits for the first week. Then week 2 wake up 30 minutes earlier, etc., etc. 



4.      Consistency.
You must be consistent to see results. You may achieve your goal but if you then become inconsistent, you will be right back to where you started. This is part of the reason the resolution must be realistic. For instance, you have 30 lbs.to lose. Setting a goal of losing 20lbs in 1 month is achievable. HOWEVER, it is NOT realistic.  You will hit a point where you cannot maintain the lifestyle you kept to achieve that goal- 20 
lbs. in one month and one of two things will happen. You will plateau and becomefrustrated or you will start to gain weight and become frustrated. Either way,you will be FRUSTRATED and looking for the reset button once again!  Remember it is not how close you come to defeating Bowser; it is if you actually do it! If you have 30 pounds to lose, give yourself 4 months. The weight will at times come off quickly, but you will have small weeks or possibly even weeks that you do not lose at all! This is normal. Be consistent, and you will get there!


5. Accountability.
Accountability goes hand in hand with consistency. If you struggle with consistency or even if you don’t, becoming accountable will be beneficial. It will give you the boost to finish the last 10 minutes of your workout when all you can think about is dinner or the strength to walk away from the freezer when you crave a bowl of ice cream.  When you know you have someone rooting for you, it is powerful. How can 
you be accountable? With yourself by weighing in, mentally checking in, and keeping a food journal to review. With a friend (real or social media) by sharing how your days went both your trials and triumphs, asking for tips, working out together or sharing workouts. It is reassuring to know, you are not the only one that slips up, has a craving for an ice cold beer after a long run, or gets chafe between you legs and under your arms and in fact, your buddy may have tips for that! With a trainer. A trainer will keep you accountable to every workout you have scheduled and will call you if you do not show up (most likely leaving a guilt causing voicemail). They should also keep you accountable for workouts assigned to you on days you do not train with them and be asking about your nutrition (and most likely know if you are fudging some things in your food journal and pry just enough). 



Enjoy the New Year and get ready to hit the reset button! Keep 
your eyes open for a nutrition reset!


Be fit and dream big!