Wednesday, December 28, 2011

How to Keep a New Years Resolution

If you want to lose weight or keep any New Years Resolution I have a suggestion. This year make a January resolution. That's right, make a promise to yourself just for the month a January. What this does is gives you a manageable time frame to see some progress.

Most experts agree it takes time and repetition for a new behavior to become a habit. The problem with a New Years Resolution is often that it seems to intimidating. You look forward to a whole year and it seems too overwhelming. Break it up into smaller parts and the task seems more obtainable.

Start with a simple plan. Write it down a note pad or better yet type something on the computer and print it out. You may want to post it on the refrigerator or bathroom mirror. Be specific and don't make it too hard. An example may be: I am going to walk for 15 mins. after dinner Mon, Wed and Fri for the month of  January.

After the first week arrange in advance for a reward (that doesn't involve food). You may want to buy a shirt or something small that you want but don't have. Go back to the computer and gradually add little things to the list after you achieved you first little goal. You can add some time to the walk or make a diet improvement that isn't too hard. (Eat breakfast, have a salad twice a week or have broiled fish once a week). The trick is to allow yourself to gain momentum without feeling deprived.

Finally, during the third week of January make a similar plan for February. Some people take one day at a time and have great success. What I suggest is to take one month at a time. Use the same principal and you too will find success. If you want some help getting started give us a call or visit our website at

Thursday, December 15, 2011

Small Changes Yeild Big Results

With the new year approaching it is important to set goals that will keep us on track. So often we think of goals as results oriented rather than action oriented. An example is "I want to lose 20 pounds". This is fine and will work for some. Another alternative is, "I am going to walk after dinner three times a week".

Rather than doing the same thing that didn't work in the past, it's helpful to try something new. The answer is often an improved version of  something that almost worked before. You don't need to invent the wheel. Many of the things we want are obtainable but we need to be organized and systematic.

If you want to be healthier in 2012, start is by committing to change one meal a week. Next,  pick a day that you plan to take a walk (weekends are good). The trick I've found is not to add too quickly to your new behavior. You want to take it all in before you add a strict diet or bootcamp at 6 AM in the morning.

A lot depends on where you are and how far you want to go. The biggest obstacle is usually how far away the end result may appear. If you want to drive to New York, you wouldn't get in the car a just drive. You would do some research and find the best time of year and the best routing.

Getting healthy is not just good for you. Making a choice to get healthy benefits all the people who share your company and want your quality time in the future. Best of luck and wishing you all success in 2012.

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Wednesday, December 7, 2011

How Much Do I Need To Walk To Get In Shape?

If you want to lose weight, think of the three to five rule. (I should begin by stating that everything depends on the shape you're in. See a Doctor if you have any concerns about your health.) When you get the OK, start with three times per week and go from there.
When it comes to intensity you want to walk quickly enough to feel a sense of urgency but not so fast that you feel out of breath. A good barometer is the talk test. Make sure you can talk without stopping in the middle of a sentence.If you're not a beginner and you want to push yourself, go as fast as you like. When it comes to weight loss it all comes down to math. The more calories you burn the better.
A frequent question is how long do I walk for. I suggest start with 10-20 minutes three times per week and build from there. You don't need to do it all at once. Break it up if it fits better into your schedule. If you have a playlist with fast music you can really help yourself. I used to listen to the radio. A slow song would come on and I felt I was walking though quicksand.
Remember that everything adds up. Taking the stairs and parking in the far end of the parking lot burns extra calories. I recently read a study about communicating. The author found a by product of better communication was weight loss.Not only do you understand better when you look at a person while they talk but it takes extra calories to walk to see the person you're taking to.
Finally, when you finish your walk spend a few minutes stretching. If you really want to speed up the process add four or five strength exercises. You don't need any equipment just a little know how and five minutes. If you want some help getting started call us or visit our website at