I Resolve to Make Time Count!

    Are you planning on making any New Year's Resolutions? If you're like most people, you've got the ghosts of resolutions past lurking in the back of your mind- the ones that never survived to see Groundhog Day. Why are New Year's resolutions notorious for falling flat? Most require free time or proclaim to create it, and the realities of a jam-packed schedule are usually no match for these good intentions. So while the goal may sound simple, actually trying to accomplish it can be discouraging...and the goal eventually falls by the wayside.

    But if you've made one of these popular promises to set aside time for something important- whether it's working out, volunteering or spending more time with loved ones- you don't have to accept the fate that your resolution will quickly run amuck. Just follow these 10 steps for fitting a new activity into an already busy lifestyle, and you'll be sure to achieve success.

1. Name it, claim it

Trying to achieve a goal without a plan will inevitably cost you time down the road. First, write down exactly what you want to achieve and how you plan to do it. 

2. Come clean

Have you noticed that NY Resolutions tend to repeat themselves? Chances are, you've tried to reach this year's goal many times before. To get a different result this year, take some time to think about why you haven't been able to stick to the goal in previous years. Doing a mental inventory will prevent you from wasting time with strategies or activities that don't suit who you are or what you like to do.

3. Do your homework

Getting started on a task can be difficult because we overestimate how much the task will require, and we become overwhelmed before we ever begin. Spend an evening or a Sunday afternoon on the internet or in a bookstore to research what your goal really requires.

4. Reach out and touch someone

As a fitness professional I can't stress enough the value of having a reliable buddy or a friend with similar goals, and this suggestion applies to any undertaking. If you don't know someone equally motivated, look for a related online support group, a local club or an interest group devoted to whatever it is you've set out to accomplish.

5. Give your space a makeover

Most busy people get in the habit of tossing important things aside, and then forget where they stored them and waste a lot of time trying to find them. Spend part of a weekend surveying the places where you spend most of your time. If you don't already have them, create spaces devoted to the items you need most often. Once you make small changes, you'll start to notice extra time here and there to devote to your resolution.

6. Trim around the edges

You'll uncover even more free time if you take #5 one step further. Think about what distracts you the most (e-mail or smart phone) and devote a few days to practice cutting back on those diversions. Professionals also recommend creating some self-imposed rules or guidelines for using these distractions to keep you on track.

7. Commit to a calendar

Sometimes the most important things are the ones we fail to schedule. Some people don't like the idea of being trapped in a calendar or on a schedule. However, if you don't schedule important activities into your day, then that's the very thing that's going to get sacrificed in a time crunch.

8. Ante up

To jump-start your Resolution, commit yourself to the new activity for at least one hour. Think of this large block of time as an initial investment. You'll need to have done the earlier steps leading up to the ante. You'll get the most out of this time if you have your calendar, clearly defined goals, and you've honestly assessed what distracts you and why you've failed to stick to your Resolution in the past. This phase doesn't have to go into infinity, but it's an excellent way to get started with the specifics that are tailored to meet your needs.

9. Reward yourself

As you prepare to perform your Resolution/ activity for one whole week in accordance with your goals, think about what kinds of rewards you might require along the way. Are you the kind of person who needs such incentives? How will you celebrate your accomplishments? Be sure to document your reward schedule so it remains concrete- you always know what you're working toward- and don't reward yourself so often that the perks lose their significance.

10. Try it- you'll like it!

This is the point where there's nothing left to do except put your new schedule to the test. No matter how many doubts remain or how difficult it has been to find time in your schedule, you're sure to feel FANTASTIC after you get a taste of achieving an important personal goal that you've long been putting off.

Even Positive Change is...Uncomfortable

I woke up at 5 am this morning due to brain-racing thoughts of our new Spinning Studio. My alarm was set for 8 am, but apparently my mind has more important things to do than sleep.

After poking and annoying colleagues at work for 2 years, I've gotten the go-ahead to move the Spinning bikes out of the Upstairs Group Fitness Studio into another space...this is so very exciting for the brain, it cannot stop creating scenarios in my mind.

I'm into the hairy details of creating the studio in a shared space. The main concepts are easy, but now that we're closing in on deadline, the important details are popping up. How do we make this transition smooth for the members? Do we need a first aid kit in the new Studio? How about storage for members' bags?

Challenging, exciting, uncomfortable, and thrilling, all rolled into one. Go brain, go!

Is it important to exercise during the holidays?!!?

Yes, Heck Yes! It's vitally important to exercise during the Holidays...

Exercising first thing in the morning is ideal during the holidays. That way, it's done and it frees up the rest of your day. If that doesn't work, then plan a time and stick to it. The key is making sure you "fit" exercise in -- or you won't be "fitting" into your clothes much longer. Keeping up with your fitness routine needs to stay at the top of your holiday to-do list. Discipline yourself to stick with your workouts, stay on track and get your exercise in before doing holiday errands. You will be more energized and focused, and you'll get much more accomplished.

Find yourself overwhelmed and stressed during the holidays? Yeah, I thought so. Here are some simple suggestions for creating time for exercise during the holidays:

Shop for presents online. There is no need to waste valuable gym time at the department stores. Order your presents online, and while everyone is waiting in line at the stores, enjoy the extra space at the gym!

Take a post-holiday dinner walk. If possible, involve the entire family. If none of the adults are interested, walk the family dog or take the kids outside to play.

Enter a holiday-themed run/walk race or special fitness event at your gym. Recruit family members to participate together as a team. Most states, towns or cities sponsor some sort of Turkey Trot on Thanksgiving, as well as a Christmas-themed race. This year at the MJCCA, we are having a 'Kick Your Spouse's Butt' event around Christmas. How fun does THAT sound?

If you're crunched for time, then try doing shorter, but more intense, workouts. These type of higher-intensity workouts burn more calories in the course of the day than a less-intense, longer session. If you lift weights, you can train in a circuit fashion, going from one exercise to the next with minimal or no rest between sets. This way, you can keep up your heart rate and get a cardiovascular and strength workout all in one. Got a  treadmill at home? If you walk at 3.5 mph, increase the speed to 5 mph for a minute, then decrease to 3.5 mph for 30 seconds, and repeat. Twenty minutes is sufficient and gets you out the door sooner.

Don't let your fitness routine fall to the bottom of your to-do list, because more than likely you won't do it. Make it a priority to get your workouts in. Doing so will help you to stay healthy, energized and productive. And it will help prevent the holiday weight gain- you will enter the New Year stronger and focused on continuing the good habits you've created for yourself.

Best,

DeAnne