Splurge Magazine January '09
"The NEW YOU: Failure is not an Option!!"
The bounce is in your step, the calendar reads ’09 and the time is now. The new you is about ready to be born. Your body will feel better. You know you need to do this and the time is NOW. So how do you begin?
First of all, what is important to you? Thinking about your fitness goals, what will you do? How will you achieve your goals? Ask yourself these questions right now. The planning stage is the most important step. Establishing a plan, focus and commit. Nothing should get in your way. You are capable.
Let’s begin……. Oh, you want to feel good about yourself, right? Okay, may be you should go shopping and buy an outfit or two that will mentally help your effort. The excuses are diminishing; and it is now time to get tough. When the going gets tough, the tough get going. It is “game time” to get after your New Year’s resolution. The NEW YOU is about to emerge.
The new direction is taking focus and you need to consider the following:
- Partners for health: diet and exercise. Remember, 70% is diet and 30% is exercise. The two operate in tandem. The body needs the “good” fuel to operate well. Stock the ‘fridge with the fruits and veggies, as you need 5 servings of each per day. A serving may be smaller than you realize. Also, keep track of everything that moves past your lips……..yes, even gum, a chocolate kiss, or even a ripe ‘ole apple. Six small meals are better than two large meals. Without the focus and drive for your diet, consult with a dietician for counsel and direction. Remember, you are READY.
- Accountability. Do you need to “check in” with someone? Do you need a “positive” peer to know you are focused, driven and giving you a pat on the back every now and then? If so, find that person, friend, and partner. Work out together, be committed to one another. Be firm with each other and know it is for the best interest of both of you!!! Realize that you can also strengthen a relationship that may also wane in the busi—ness of your lives.
- Pace yourself. Yes, that means set realistic goals. Perhaps this means two days per week, whether weekdays or one week day and one day of the weekend. Maintain this acceptable pace for three weeks, before you reconsider working out more times per week. Be committed.
- Synergy of equals: cardio and strength training. Muscle burns more calories and we need a foundation of muscle in order to eventually push ourselves harder. Without a baseline of muscle, injuries may be all too common. Metabolically, we burn more calories the more muscle we have. This is all relative as men will naturally have more muscle, but women can build muscle without developing bulk.
Psychologically, if you prefer doing cardiovascular exercise more than strength training, then try completing the strength training before the cardio workout. On the other hand, realize that if you lift weights prior to cardiovascular exercise, you may have to decrease the intensity (slow down or decrease the machines resistance) to compensate for the energy expelled during the strength training. - Joint pain and/or discomfort: musculoskeletal issues………WHAT??? What does this mean? How do you REALLY know where to begin? Realize that if you have weakness, or perhaps one leg is weaker than another, you may injure yourself. None of us is perfect and it is best to meet with a personal trainer to ensure during an exercise assessment that your PLAN is realistic and appropriate for YOU. Here are some common tips for the trade:
- Consult with your physician if you are over the age of 35 and have not exercises for several years.
- If you have a difficult time standing from a normal height chair without greatly leaning over or reaching for something to pull yourself from a seated position, you might need to strengthen your gluteals (rear end) and your quadriceps muscles (top of your upper leg)
- If you have knee, hip and/ or back pain and you have been cleared by a physician to exercise, try a non pounding cardiovascular machine such as the elliptical. By keeping the incline at the flattest level, nearly anyone can gain benefit from this incredible machine, including conditions mentioned.
- Always keep your abdominals strong. Abdominals are the “hub” of our body and need to be strong, especially to support the low back. There are many other options besides abdominal crunches. Consult with a personal trainer for assistance.
- Always press through your heels when standing up, or going up or down stairs. By pressing through the heels, your gluteals will engage and your knees won’t feel the direct force.
- Footwear. Make sure your shoes are supportive. Name brands may not be necessary but the mores support you have the more comfortable you will be and the more likely you will continue to exercise.
- Cross Train. Your body has a memory of what you do, especially if it is doing something over and over and over again. The body may become accustom to the repetitive nature and as a result not “give up” as many calories burned during the exercise. Shake up your routine. If you are exercising two days per week, don’t do the exact same program each day. Change the exercises, machines, or routine to make the muscles work harder and more efficient.
- High on Hydration. Drinking lots of water is critical for everyone. Over 65% of our body consists of water. Does that mean we can drink tea, soda, coffee, etc? Keep in mind that these liquids can help; however, they are not near the quality intended for the hydration or rehydration of the body. Remember that when you are thirsty, you have passed the time when your body needs water.
- Time Commitment. Time can get away from all of us. You must set the time aside and be committed to that time. Early is better and then IT IS DONE!! Always have a bag packed in your car so that there is no excuse and the exercise bag is always ready.
- Feel well, laugh, love and live. When you exercise at a strenuous rate, endorphins are released from the pituitary gland. You will have a positive attitude, feel refreshed, reduced stress, and the vital organs will function so much more efficiently.
Beginning ’09 as the new you is vital. YOU are capable, and can accomplish all that you wish and desire. What are you waiting for? This is one of the most important steps you can take in your planning stage. Commit yourself to NOW, not tomorrow. Now!!! Believe in yourself, dream for the results and the rewards are yours. The results will be extremely rewarding. Looking forward to seeing the NEW YOU!!