Resolution Realism “Being fit is SO 2011.”
But how do we jump start that and make reso- lutions we can keep?
HERE ARE FIVE STEPS TO RESOLUTION REALISM: Keep it simple. Make it attainable. Put visuals in plain sight. Expect and accept setbacks here and there. Have a rewards plan.
Rather than all or nothing resolutions like: “I’ll lose 30 pounds by the end of March,” why not go with “I’ll make it a priority to go to the gym twice a week in January and look to lose one pound a week”? Simple, straight forward and realistic. Hey, you might lose more than a pound a week, or hit the gym three times rather than two. This is the set up for success. It is doable. It is realistic. You can beat it! What motivates you? Is there a look you’d like to achieve? A pair of
Fending Off Fatigue Come January, holiday merriment comes to a close, bringing with it a toll
we all well know as a high propensity for illness. To top it off, we live in the internet speed generation wherein everyone expects instant gratification. Unfortunately, the body can only stress itself so much to meet all of these demands. When we push ourselves over the edge, we end up paying for it as most health conditions are caused by fatigue.
REST: What time do you go to bed? When do you wake up? What’s your day like? Can you create opportunity for “quiet time” or a 10-minute power nap? Getting enough Zs is our goal. Too wound up to nod off? Try a glass of milk before bed. Milk contains tryptophan, which the body converts to melatonin and serotonin, which in turn induce sleep. The want to “do more,” “find the time,” and “deadlines and day timers” all need to be looked at. If you can’t juggle it all, get some perspective and set up “margin” in your schedule for rest.
LIMIT CAFFEINE: Caffeine is present in tea and other beverages you might be consuming during your day. Perhaps it’s the caffeine carousing about in your system preventing sleep. Caffeine is a stimulant yes, but can create a roller-coaster-energy effect for which it is never as good as hoped.
DAILY INTAKE OF ENERGY TREATS: Your diet. Long-lasting energy comes from proteins and complex carbohydrates like whole-grain breads, pasta, rice, and beans. Portion size, frequency and quality are keys. What’s at your office when you need a pick me up? Are you skipping breakfast? Eating six small meals per day that are portion size and calorie relative is the gateway to the energy kingdom.
EXERCISE: You may feel sluggish due to the simple fact that you’re not moving enough. Sluggishness begets sluggishness. Exercise’s reward is increased energy. Get out of your desk, stand up, stretch and go for a brisk walk. You’ll get a needed stress break by getting your heart rate up…for the right reasons.
skinny jeans you’d like to rock? Is your cholesterol or blood pressure out of hand? What ever your goal, find a reminder and place it somewhere in daily plain sight. “Blood pressure less than 120/80” index card displayed on the fridge works. We are visual people and visual motivators help you succeed as daily reminders of the “me I want to be.” Slap that skinny jeans ad on your car dash board and pretty soon you’ll be looking at them on your thighs as you drive. We are subject to failures. Played right, these setbacks can be “set ups”
for success. Let yourself off the hook, drop any self condemnation and move forward on your goals. What’s your reward for this effort and discipline? Good news is you get
to decide, but DO have a reward out there and then celebrate your fitness successes as they track you down. The big reward is self-actualization and a better healthier you for 2011.
You can do it!
Blake and Gwen Beckcom Owners of Fitness Together 4019 Goldfinch 92103 619.794.0014 Upscale private suite with one-on-one personal training and nutrition guidance.
blakebeckcom@fitnesstogether.com Fitnessbogether.com/missionhills Betterbodysandiego.com
DECEMBER 2010 | RAGE monthly 63
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