Developing New Habits: Out With The Old/In With The New You

By Sincere Hogan - ISSA CFT



Well, January is almost upon us. Thus, being that the first of the new year is less than a few days away, it's time to pull out our trusty start/stop list. You know the start/stop list that goes a little something like:

I will stop stressing so much at work. I will stop drinking. I will stop smoking. I will stop swearing so much. I will stop spending 3-4 hours every night watching all of those reality shows! Yet I will start eating better. I will start spending more time with my family. Lastly, the one we all know and love, "I will excercise more and go on a diet!" Hey, I have a new New Year's resolution we all can try to stick to. "I resolve to stop making resolutions!" That's right. Just STOP! I always found New Year's resolutions as flukes, excuses, a quick fix, a most importantly "A Dream Without a Plan."

Don't get me wrong. I know your intentions are good. It's just your plan of action is what's called into question. "Sincere, how can you be so mean. I try very hard to stick to my resolutions each year." I know many of you do. The problem is, especially in the case of beginning an excercise program, you did not resolve to also get a properly structured plan of attack to get in shape. Most of you who set annual New Year's resolutions, also set unrealistic goals for yourselves. Thus once, you do not see the results you hoped for, you quit before you even got started.

It often appears that most of us continue to make the same annual resolution to get in shape and begin a new diet, mainly due to excessive exposure to this way of thinking via mass media. You cannot turn a channel between Thanksgiving and mid-January, without seeing various Health clubs offering discounts to join, numerous infommercials creeping from the usual late night antics to bumping up their message to daytime television, and let us not forget that trusty "magic pill" supplement that will make you lose dozens of pounds in a few days. One of the problems I have with the media and their end of the year rush to weight loss is, it tricks you into believing you only get out of shape, live an unhealthy lifestyle, and eat all of the wrong things at the end of the year. Let's face it, you've had eleven months to practice not living a healthy lifestyle and to gain/or not lose weight. It would be foolish to think you can get rid of the past year's, or maybe a couple of year's, bad health habits completly within the designated couple of weeks as dictated by the media.

"Well, Sincere, since you are shooting down my New Year's plan to get in shape and start eating right, what do you suggest?" Glad you asked. Why wait until January 1, when you can start right now. However, before you run out and get that gym membership or latest amazing fat-burning machine from that late night infomercial, let me give you 10 things that will help you on your way to achieving your fitness goals for not only the new year, but the rest of your life:

1. Get A Complete Physical - Without a doubt, you should get a complete physical each year, including getting complete bloodwork done in order to evaluate cholesterol levels and safeguard against any abnormailities. Plus, you should always consult with a physician before beginning an exercise program.

2. Draw A Complete Picture Of Your Goals - Your purpose or goal in persuing a fitness plan should be written down. (i.e. I want to be able to play with my children, I want to be able to walk 5 flights of stairs without feeling out of breath. or I want to gain the necessary strength or endurance to enter a half marathon). Your goals will be individualized and constantly progressing. Thus, when you achieve them (and I know you will) you set your sites on a new goal. Remember to keep you goals realistic. Losing 30 pounds in 30 days is...well...not healthy. Do not be fooled by the false claims on most of those never-ending radio and TV infomercials. The marketing of such products is just that...marketing. Expecting to reach your goal is a necessary in order for you to achieve them, so remember to tell yourself constantly that you will. Your mind will get the hint and make it happen.

3. Visualize and Affirm - Visualization is one of the most powerful weapons you possess in order to achieve your goals. Visualization is not just limited to world class athletes. You too have this powerful weapon used to achieve success. Paint an image in your mind of what you will look like and perform like, upon reaching your goals. Take a "before" picture to hang on your bathroom mirror so it will be the first thing you see in the morning and the last thing you see at night. Hang it on your refrigerator as a constant motivator or why you are making healthy eating habits. Meanwhile, continue to visualize what the "after" picture "will" look like. Focus on that vision intensely, everyday. Write it down, committ to that goal, write a contract for yourself. Sign it, date it, don't break it! Remember to positively affirm yourself at all times. "Before you "do" make sure you "believe!" Clear goals, expectations and visualization will all help to create and sustain the drive to push forward.

4. Drink More Water - Did you know water is one of the best fat burners. The body is 75- 80% water and so are your muscles. Can you say "important?" It is important to remain hydrated at all times. If you drink water only when you are thirsty, then it is too late. Try to consume at least 8- 12 cups of water throughout the day. One cup equals 8 oz. Also, drink 8-16 ouces of water one hour before exercise, 7-10 ounces every 10 minutes during exercise, and 8-16 ounces after exercise. I suggest to always have water with you. A good way to measure how much water you should consume daily is to multiply your weight X .55 (i.e 200 lbs X .55 = 110 ounces of water). Drink more on more active days, especially in the summer. Before you know it, drinking consistantly will become econd nature to you. I try to get a cup in at least every hour.

5. Hire a qualified certified fitness trainer or find a workout partner or both- A certified personal trainer help maximize your time by providing personalized workouts designed to meet your goals quickly and efficiently. A certified personal trainer will also show you how to exercise safely and consistanly. If you choose not to seek the expertise of a personal trainer, do not let that hinder you from beggining an exercise program. Enlist the support of an exercise partner, join a group exercise class, shoot some hoops with your friends, and one method I truly support, exercise with your spouse, family, and even the dog! Feeling good makes you look good, and vice versa. Not only can personal trainers, family, and friends help you achieve your health and fitness goals, they provide you with positive feedback on your performance and bolster your confidence to take on new challenges.

6. Create New Eating Habits - It's a fact, you have to eat more in order to lose more. Eat every 3 - 3.5 hours, equalling about 6 meals a day, in order to speed up your metabolism. The faster your metabolism, the more calories you use in order to break down food. Of course, with the consumption of more meals, portion control is the key. One thing I like to do is do all of my cooking on Sunday, thus having my meals for the week already prepared. (great time saver, huh?). I keep my meals balanced by consuming 1 complex-carb, 1 dark vegetable, and one lean protein. Also keep in mind in order to reduce calores and shed unwanted pounds is to reduce or eliminate fast food, stop eating processed foods, and keep a food journal to mointor your eating habits and how you feel when you eat. Avoid simple sugars and avoid adding saturated or hydrogenated fats to foods. Consume more fiber rich foods in order to feel fuller, and do't forget to eat your fruits and veggies.

7. Take Your Vitamins - A good daily multi-vitamin is key for a healthy new you. Choose a multi-vitamin in order to assist your bodies metabolic function. Vitamins A, D, E, and K, together, are fat-soluable and have antioxidant properties, aid in calcium absorption, and B-vitamins assist in energy production, fat metabolism, formation of cells, and aid in protection against various negative effects of both physical and emotional stresses.

8. Get Some Sleep (6-8 Hours) - While a consistent exercise program is important, so is rest and recovery. Contrary to popular belief, when you are lifting weights, you are not building muscle, you are tearing muscle tissue down. However, when you sleep, that muscle tissue is built back up, with the help of what is called growth hormone. Growth hormone production naturally occurs in the body and is increased when you rest and even more when you enter a deep sleep. Without the proper rest and sleep, a stressful; environment can prevent you from seeing the results you're working so hard to achieve. Your body needs proper rest for proper recovery. Plus, nothing makes you feel more energized and ready to take on the day than a good night's sleep.

9. Give Yourself A Break - When you fall off the wagon, pick yourself back up and go for it again. Remember, you still have time to get it right. After all, your in this for life (and what a healthy life it will be!)

10. Just Get Up and Move! - Each day try walking or jogging for at least 30 minutes, take the stairs, park farthest from the front door when shopping, get a pedometer and try to walk at least 10, 000 steps a day. It's not as hard or far-fetched as it may appear. Just get up and move!