As we all move forward into 2013 and resume all the regular family/school/work obligations, I wanted to plant a few, small seeds in your minds :) Things for you to consider as you PLAN how you are going to make the changes you need in order to meet the goals you have all expressed to me and set forth for yourself. (Notice, I said PLAN.)
First--this 'Resolution' thing. You may or may not have seen my post about resolutions on my fitness page, but suffice to say that after MANY years of making resolutions, then examining the effectiveness or merits of the resolution phenomenon, I am NOT a fan or a believer.
A resolution is a wish without a plan--like when you wish upon a star...and while it might work for Pinocchio, it's not cutting it in real life. Instead of grand, sweeping declarations of desired change let's try making goals and then designing plans to accomplish those goals.
One technique is SMART goal setting.
SMART stands for:
S--Specific (What will you do, when, where and with whom?)
M--Measurable (How will you know when you have reached your goals?)
A--Attainable (Can you really do this? Can you do it at this point in time?)
R--Relevant (Are your goals relevant to your particular interests, needs, and abilities?)
T--Time-bound (How soon, how often, and for how long?)
Personally, I like to have both a long-term goal and short-terms goals. That way I have something always pulling and driving me forward (the long-term goal) balanced with more immediate, positive feedback (the short-term goals). My own current personal examples? I will begin training for the Ansbacher Citylauf 1/2 Marathon (May 5) next week using Hal Higdon's 1/2 Marathon training plan (although I do need to decide if using the intermediate plan is really appropriate for me, given my time constraints and physical limitations--read: old injuries....) And on the short-term side of things, I am currently participating in a month-long planking challenge as well as a squatting challenge.
(Yes, it's now January, but this month has 31 days, too...)
I didn't choose these challenges because they were popular or I needed entertainment--they truly lined up with my fitness and physical needs. Strong glutes make a happy runner, hence the squats. A strong core makes for a happy back AND a better runner, hence the planks (I'm still nursing an old SI/L5 injury from 2006, and planks are my magic bullet for health and mobility). And having a calendar full of goals keeps me motivated on a daily basis.
Constantly in the background is my on-going pull-ups goal: to be able to do 10 wide-grip pull ups. Last year I achieved 10 narrow-grip over a period of 8 months of 2xweek continued effort, and have maintained that ability, so....onwards and upwards :)
For some other great insights regarding fitness and behavior change, check out this article: http://www.nerdfitness.com/
Second--Eating is also a huge part of being successful in fitness and to making the changes you work so hard in the gym for actually LAST. One of the daily goals I set for myself nutritionally is to eat at least 5 servings of veggies a day--preferably different in color. Uncomplicated, easy to measure, keeps me on track, contributes to my overall health and weight/body composition management.
Along the resolution lines, I know it's tempting to throw the baby out with the bathwater and launch yourself into some total diet/nutrition overhaul...but don't. Please. You'll make yourself crazy, resentful, and then most likely rebound in an unhealthy way. Instead, start with small, helpful, achievable daily/weekly changes that you can maintain. These little changes will add up over time--truly, that's how I've gotten to look and feel how I do today and what makes maintenance possible for me. Try eating more veggies, drinking more water, eliminating one form of what I like to call 'unhelpful' foods (basically anything processed, fried, sugared, salted....) each day, or just sticking to designated portions for the foods you eat and not having seconds.
If you're ready to adopt some new, cleaner eating habits, here is a link for you: http://www.oxygenmag.com/
It will give you some ideas of how to shop and meal plan--again, you don't have to overhaul everything and follow these plans to the 'T.' Try incorporating one or two meals a week to start with, then add more as you feel ready and able. Small changes WILL add up.
Above all, remember:
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