Happy New Year From the JCC Fitness Staff!

By Andrea Scarberry

Cheers to 2014!!! Ahhh, don't you just love the clean slate that comes with the start of a new year? This year, why don't  you take the fresh start by storm with a new set of attainable (and maintainable) fitness and nutrition goals! When you're trying to incorporate something new into your routine, whether it be a change to your eating habits or a promise to be more active this year, there are a few important things to keep in mind. Here are my three best tips to help you make smart resolutions this year:

1. Start Small

Baby steps, baby steps! If it's your first time setting foot in the gym in 6 months (or ever!), don't feel like you need to impress anyone. No one expects you to run a marathon next week (nor should you without the proper training to back it up!) Do what feels comfortable, while still aiming to challenge yourself. And remember: What feels like a challenging workout to one person may be another person's warm-up routine, and that's okay. We're all created differently, and we're all at different places on the road to physical fitness. Be proud of yourself for getting in there, getting active, and making yourself stronger through the process.

The same rule applies to nutrition-based goals. For most people, it's going to be really hard to follow through with a goal such as, "I'm giving up sugar this year." Instead, pick a bad habit that you'd like to toss, and set small, short-term goals that will get you there step-by-step. Let's say you want to cut back on, or even completely nix a soda-drinking habit. Maybe you cut back from 2 sodas per day to 1 soda per day. After a week or two, when you feel ready, you try going down to 1 soda every other day. Once this is successful, maybe you decide you'll only treat yourself to sodas when you're out to eat, and you stop keeping them in the house. Eventually, it becomes a treat rather than a habit. You did it!

2. Be Specific

Believe it or not, specificity is key! Ever seen the show Extreme Weight Loss featuring trainer Chris Powell on ABC? Each person featured on the show has a different set of issues that they aim to conquer, but the method that Powell utilizes for each of his clients remains the same - setting and attempting to follow through with specific, time sensitive goals. It's easy to say, "I'm going to lose weight this year." Doesn't that sound familiar? Whether you've declared this yourself, or heard someone else say it, this continues to be one of the most widely-attempted resolutions year after year. 

"Losing weight," along with other goals such as "toning up" and "eating clean" are really pretty vague, and therefore difficult to follow through with. Instead, think about ways that you can fine-tune your personal goals to be more specific. Maybe instead of "lose weight," the goal is to "lose 10 lbs. by April," or, even better, "decrease body fat percentage by at least 5% this year." Instead of "eat clean," maybe your goal is "to eliminate 90% of processed foods from my diet by June of this year." Now you have something tangible to aspire toward, along with a deadline to keep you moving forward.

3. Don't Beat Yourself Up

Keep in mind, you're only human! You may slip up from time to time, and that's okay. Rather than allowing for a bad day (or even week) to set you spiraling out of control, take a step back, re-assess whether or not the goal that you set needs tuning, and then hop back on the train to Mission Accomplished! We are our worst critics, so do your best not to let that voice in your head get you down. It's easy to say, "Well, I messed up, so the day is ruined," but try not to let yourself fall victim to negative thinking. If your co-worker brought in cupcakes and you just couldn't resist, it's okay, I promise. Rather than letting the rest of your day crumble into a pile of empty soda cans and fast-food wrappers, just hop right back on track, munch down your carrots with hummus, re-hydrate with a nice big bottle of H20, and skip on over to the JCC after work for your weeknight strength sesh.

Remember, our staff of personal trainers is always here to assist you with both the setting and the follow-through of fitness-related goals. We do what we do because we genuinely enjoy helping others on their road to better health through physical activity. Don't ever feel intimidated - we are here for you. Here's to a happy and healthy 2014!