It seems you are using a very old version of Internet Explorer. Please upgrade for a better experience.

222986's Blog

Carol Ann
female
46
Florida
United states
Back to blog

2011 Fitness Resolution: Exercise Your Goals

posted on9 December, 2010

Ever wonder how the New Year’s celebration and making New Year’s Resolutions even began? The celebration of the New Year is one of the oldest holidays beginning in Ancient Babylon times of 2000 BC. However, the ancient Babylonians celebrated the New Year for about eleven days around springtime, symbolizing a rebirth. During this time as well, the tradition of making New Year’s Resolutions was popular. Although we resolve to quit smoking and lose weight, the Babylonians vowed to return farm equipment.

The top modern New Year resolutions include, weight loss, exercise, quitting smoking, improved money management and reducing debt. Statistically, 40-45% of American adults make one or more New Year’s resolutions each year. Below is a statistical breakdown of how many will adhere to the plan:
- past the first week: 75%
- past 2 weeks: 71%
- after one month: 64%
- after 6 months: 46%

Although statistically speaking about 50% of New Year Resolutionists will break their promise, research shows that making resolutions is useful. People who make resolutions are 10 times more likely to attain their goals than people who do not make resolutions.(1) Here are some tips to avoid becoming a New Year’s Resolution Statistic, and instead, maintaining adherence to those fitness resolutions.

1. Resolve to CHANGE: This first step is the most difficult to understand. In order to lose weight or to attain a fitness resolution, one needs to recognize that there needs to be change and actually want to change. Acquiring the habit of maintaining an exercise program is a process with three stages: the decision to start exercising, behavior change, and actually maintaining the new behaviors.
2. Measure your Body Fat: Before you make changes, you need to know where you are. You can go to any fitness center and they can measure your body fat. Know your body fat baseline information and revisit it throughout your progress so that you can see the results.
3. Set Goals: Be realistic in your goal setting. Avoid setting goals for yourself that have been unsuccessful year after year. Set a large end goal and then set benchmarks along the way. In other words, set small goals to reach your overall goal.
4. Exercise your Goals by Creating a Game Plan: Organize your fitness program to include cardiovascular exercise, resistance training, flexibility training, and proper nutrition. Include how many days a week you are going to exercise. Be specific on what days you will exercise. Plan your duration and intensity of your exercise before you start your exercise session.
5. Get Professional Coaching: You may need to hire a personal trainer or nutritionist to bottomist you in designing your fitness program. Start off the right way so you don’t find yourself backtracking down the road. Find the motivation from within to adhere to the exercise program. In other words it is more difficult to adhere to a program if one is dependent upon external factors such as a personal trainer or exercise clbottom. Use your personal trainer coaches as tools and avoid using them as a crutch. Lean what they teach you and use the tools they have given you on your own, once your confidence level is elevated.
6. Overcome Obstacles: When you are engaged in your fitness program, avoid any obstacles that may come your way through prevention strategies. For example, avoid injuries by beginning your program with moderate exercise and gradually increasing frequency, intensity, and duration. Another example of an obstacle would be making excuses not to exercise due to an event or circumstance that may arise. Have a game plan in place to handle situations that may occur. Identify, define, and predict those obstacles that may come your way. You will be better prepared.
7. Out of Site, Out of Mind: Throw out all of your junk food in the house. Avoid the temptation.
8. Log It: Write down your program and log your progress. Write down everything you eat on a daily basis and what exercises you have performed. It is easy to lose track of what you have accomplished if you do not write down what you are doing.
9. Accountability: Tell your friends and family about your fitness goals. Knowing that someone is aware of your goals is motivational to propel you through your program. Kindly remind them to remain positive with you.
10. Payday: Reward yourself when you reach your benchmarks and your overall goal!!!

2011 is all about you!!! Be prepared this New Year to attain your goals. With just a few strategy tips, you will be successful and on to a new and different New Year’s Resolution in 2012.

(1) Auld Lang Syne: Success predictors, change processes, and self-reported outcomes of New Year's resolvers and nonresolvers, by John C. Norcross, Marci S. Mrykalo, Matthew D. Blagys , University of Scranton. Journal of Clinical Psychology, Volume 58, Issue 4 (2002).

Leave a comment

NOTE : Your IP Address has been logged for our fraud prevention measures : 54.156.42.165 .
Your ISP is MERCK AND CO. INC. UNITED STATES.