Time to get your fitness program in shape
Besides, spring and summer are the seasons people in my business live for. Our clients can actually see the rewards of the torture they endured from their trainers. They notice the fruits of their efforts to stave off the grievous temptation to have the extra piece of chocolate cake during the holidays.
Focus, Focus, Focus
A lot of us go through the same routine every year. Each spring, we sincerely begin contemplating our weight and health -- and the fact that we haven't paid either one serious attention because winter allows for extra bulk in clothing. But rather than focusing on the exact weight or pants size that may be your ideal, why not just think about living a healthier life and the changes you need to make now to get there?
One of my favorite resources when advising clients on ways to maintain better nutrition and body balance is Dr. Susan Johnson, who has studied and practiced naturopathic medicine and nutrition for more than 25 years. At the beginning of each season, "you should give your own body a tuneup towards achieving optimum health," she says. "Start incorporating various healing modalities into your life." Johnson recommends exercise, plenty of rest, sunshine, pure water, massage and herbal remedies. "These habits will help you achieve and maintain the highest level of health and fitness through careful dietary planning and nutritional supplementation," she says.
Create Healthy Habits
There are several schools of thought on how long it takes to break or form a habit. If you are quitting a tough habit, it may take six weeks or longer. If you're working on a new habit, 12 weeks may be just the key. Over 15 years of practice, I can safely say that after six months of regular consistent change in eating and exercise habits, you likely are hooked.
The journey is a bit easier if you make changes each week rather than undertaking huge changes overnight. With the latter approach, sooner or later you'll tire out, particularly if the effort is too forced. This leads to loss of interest and motivation. Making a minor change in lifestyle could be as simple as deciding what activities or sports youmight participate in during the weekend or at the local athletic center. Also consider things you can realistically add to your current schedule to improve your present level of fitness.
Some ideas: walk 5,000 steps a day, use the steps instead of the elevator at work, skip dessert for a week, take kayaking or tennis lessons.
Develop a 12-week program
For some people, another great idea is to create your own program. The Internet abounds with personal fitness sites to help you create your own health diary. Two sites I recommend are MyFoodDiary.com and MyEquilibriumCoach.com. Both allow you to track your own progress through a very user-friendly Internet platform.
Here are a few goals you might include in your 12-week program:
- Be able to hike the Chesapeake & Ohio Canal three to five miles per month.
- Perform an interval or circuit training twice per week.
- Change your normal routine: park farther from the office, go for a walk immediately after work downtown, get up early and do a 20-minute workout.
- Buy a pedometer or heart rate monitor/accelerometer and track your progress.
However you choose to plan your shape-up season, the name of the game is to get started. Remember fitness and great health should be lifelong commitments; so, no matter what your short-term goals, your objective should include a healthier, longer life. Also bear in mind, if you need help, ask a trainer or coach for a few extra tips to get moving.
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