Friday, December 27, 2013

Setting Yourself Up for Success in 2014

Reasonable Resolutions: Setting Yourself Up for Success in 2014
Now that the last gift boxes have been put away and the holiday decorations are starting to come down, the countdown to the New Year and a new set of resolutionsis well under way.
Before you get sucked into the stress of setting New Year’s resolutions and deciding what type of bandwagon you want to jump on to lead a healthier and fit lifestyle, it’s important first and foremost to establish some solid groundwork to ensure you’re setting reasonable resolutions for yourself that can be realistically achieved.

“Seven out of ten resolutions don’t work because come January 1 people think they can just turn on a light switch,” shares Frank Rosalie, personal trainer and owner at Fitness Together Williamsburg and Virginia Beach. “Right now, your light switch is off and it can be months -- and most of the time years -- that you’ve spent ingraining bad habits into your life like not exercising, eating unhealthy or being stressed out. As a human being, you can’t just change your emotions and habits from being off to on overnight.”

To switch up the odds that may be stacked against you in succeeding with your resolutions this year, make sure to include the following criteria into your planning so that you can successfully transform your 2014 goals, ambitions and resolutions into a new lifestyle for the long term.

Take Small Steps to Accomplish Big Results

Contrary to some New Year tactics, resolutions shouldn’t be an all-or-nothing approach. The foundation to building successful resolutions that last for the long term relies on making incremental realistic changes to your lifestyle on an ongoing basis. For instance, instead of saying that you’re going to start working out and restricting all unhealthy food items all at once, Rosalie suggests that a more successful approach is to pick one goal to focus on for the first couple of weeks and then add the second goal only after you get a good handle on managing the first one.

It's also important to accept that you're going to hit bumps along the way to accomplishing your resolutions. Rosalie advises that the best way to stay on course is to not worry about the past -– it’s already gone.  Or stress out about the future –- it’s not here yet. Only think about today and focus on what steps you can take now to get closer to achieving your goals.

“Within six to seven weeks, up to 70 percent of people who make resolutions drop off,” warns Rosalie. “People are putting too much on their plate.  It stresses them out and when they hit an obstacle like not working out for a few days or having a bad day eating healthy, they just give up. You have to give yourself enough time to work it out and figure out how to break your bad habits. If you do it in small increments, it’s less stressful and more manageable. In time, small steps will equal big steps.”

Give Yourself the Green Light to Enjoy Life

Resolutions can have negative connotations associated with them and they can automatically put you into a negative mindset when the first of the year arrives if they aren’t approached appropriately. Turn the negativity associated with making resolutions -– taking away the food you enjoy, doing exercises you don’t like -– into a more positive experience by adapting your resolutions to fit what you enjoy and what makes you happy.

For example, if want to start exercising next week pick out something that you like to do first. Whether you enjoy bicycling, swimming, walking, doing aerobics classes or playing sports, focus first on becoming consistent with one of your favorite activities. Eventually, after you’ve gotten into a more active routine, you can then branch out to try different workouts or activities when you’re ready for a new challenge or adventure.

The same concept holds true with changing up your diet as well. Rather than starting to eat healthy "cold turkey" and forcing yourself to eat foods that don’t taste good to you, gradually wean yourself off your guilty indulgences -– whether it’s sodas, sweets or salty treats -– until you eventually substitute all of your cravings with healthier alternatives that agree with your nutrition goals and your taste buds.

“Be aware of how you eat and make healthier choices throughout the day,” advises Rosalie. “But don’t get stressed out if you fall off the wagon. Once you start exercising and cleaning out your body, the cravings you had eventually will go away.”

Surround Yourself with a Strong Support System

When you set out to make changes to who you are and the life you live, you have to surround yourself with a strong support group who will accept the changes you want to make for yourself and encourage you to do whatever it takes to successfully meet your goals.
Your personal support can be anyone -– a family member, friend, mentor or even a personal trainer. You just need to have someone who supports what you’re doing and is available for you to turn to when you need advice or guidance.

“If you hang out with the wrong group of people, those resolutions will go right down the drain,” says Rosalie. 

Celebrate Your Successful Results

Although living a healthy and fit lifestyle takes continuous effort and dedication, it should take only about four weeks or so of doing all of your workouts and eating right before you start realizing the results of sticking to your resolutions. The results, though, won’t necessarily be ones that you can see on the outside, but rather ones that make you feel better inside about the accomplishments you have achieved and the person you are becoming.

“I always tell my clients that you’re going to start feeling better on the inside before you starting seeing differences on the outside,” Rosalie advises. “You will become proud of yourself and begin to feel confident in your abilities. You also will start to believe that what you’re doing is really worth it.”

Whether it’s internal or external results that you accomplish first from your resolutions, it’s important to celebrate all of your successes to keep you on course and motivated to continually strive to achieve your ultimate goals for the year. The key to successfully accomplishing any type of resolution is to keep your expectations realistic and to set up a path to achieving your goals that fits with your specific personality and interests.

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Thursday, December 19, 2013

Maintaining Your Fit Lifestyle While Traveling Over the Holidays

Thursday, December 19, 2013

Maintaining Your Fit Lifestyle While Traveling Over the Holidays

The holiday season can throw off working out regularly, eating healthy and leading a stress-free lifestyle. When you mix in traveling during the holidays, you can fall even more quickly into an emotional and physical slump if you let things like unfamiliar surroundings, airport food and time constraints take over your game.
When you go on vacation, you tend to throw everything out the window, says Black Beckcom, personal trainer and owner at Fitness Together Mission Hills. You start eating bad, not working out and you take major steps backward by the time you get home. You have to have the will and the want or you will just be left with a bunch of excuses.

Instead of striking out during your holiday travels, stay focused on your game plan for a healthy and fit lifestyle by sticking with some simple but effective home-field strategies while you
re on the road.

Consider Your Holiday Trip a New Fitness Adventure

Whether you
re going to your hometown for the holidays or taking a trip to a new destination, one of the most important things to making sure you stay active during your travels is to maintain a fitness-minded approach throughout your journey. Take what you do in your everyday life and bring it with you on your trip.

From packing workout clothes and accessories that are appropriate for the climate to transporting healthy nutrition for your trip, taking control of your destiny allows you to control what you put in your body so you don
t have a vending machine or hunger putting you in a position to make a bad choice. By preparing yourself with healthy fitness and food essentials, you'll have a better chance to stay on course during the holiday travel season.
Enjoy a destination workout because these kinds of workouts are a blast, advises Beckcom. I used to love traveling to try new gyms, work out with new people and try new things. You just have to plan ahead, think through it and travel with a fitness mindset.

When you decide on a hotel or a place to stay, the first thing you should ask about is the type of fitness equipment or instructors that are available on site, how far away the closest gym is and if there are nature trails nearby for long walks or jogs. Also, putting together an in-room circuit workout can be an easy way to maintain your fitness lifestyle. Simply using a towel for resistance, lifting books for strength training or walking/running up and down the stairs can provide an effective mix of cardio and muscular exercise that is good for your mind and body.

Turn Holiday Stress into Fitness Fuel

With the focus during this time of year on serving others, attending end-of-year events, and making lists and checking them twice, it's easy to get overwhelmed and sideline your fitness routine for the rest of the season. If you
re traveling back to your parents place or where you grew up, you may even be stressed about falling back into unhealthy routines or roles that you lived as a child.

Instead of becoming a victim to the vicious cycle of over-commitments, unhealthy outside influences and holiday stress benching you from participating in a healthy and fit lifestyle, use your emotions to motivate you to actively vent and work through your tension.
Were all stressed out, so it comes down to what youre going to do about it, says Beckcom. You have to take everything that youve been dealing with, focused on and troubled over and put it all into your workout. Its a great emotional uplift and its great for you physically, too, because you go out and burn off that anxious stressful feeling.

Elevate Yourself to the Top of Santa
s Wish List    

One of the biggest trends during this time of year is that people overload their calendars with too many things to do and they don
t value the importance of elevating themselves to the top of their priority list. Instead of focusing on taking care of yourself, you wear yourself too thin and let your nutrition and fitness go out the window. Missing workouts and eating poorly can lead to getting sick, gaining weight and feeling defeated by the time the New Year rolls around. And, the reality of it is that the older you get, the longer it takes to recover from unhealthy choices and behavior.

Instead of abandoning your healthy lifestyle during the holiday travel season, Beckcom suggests keeping some type of activity level going, even if it
s just exercising for 10 minutes each day. He also recommends that you take pride and ownership in the person youve become so that its easy to adopt a healthy mindset when you travel that focuses on carving out time for yourself to exercise, make healthy food choices, and be mindful about keeping everything in perspective and moderation.
There are so many things you can do so you dont end up crowding yourself out, says Beckcom. If you want to stay the course while traveling this holiday season, you have to sample the fares, pack your equipment with you and bring things that are healthy alternatives to eat.

By making the choice to live a healthy and fit lifestyle regardless of where you are, you'll be one step closer to hitting a holiday home run. Implementing these game-winning strategies will help you be able to enjoy your holiday vacation while still staying on plan throughout all of your life
s adventures.

Monday, December 9, 2013

Anyone in

Putting a Stop to Middle-Age Spread
The period between the ages of 30 and 40 can be an exciting time of change, opportunity, prosperity and positive personal growth. But, at the same time, life can get complicated and busy as you start having a family and getting more involved in your career. Before you know it, the growth that becomes the most present in your life is the spare tire that wraps around your mid-section.

Tuesday, November 5, 2013

Fitness Together Brecksville: TRAINER TUESDAYS

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Tuesday, October 8, 2013

Fitness Together Brecksville: TRAINER TUESDAYS

Fitness Together Brecksville: TRAINER TUESDAYS: TRAINER TUESDAYS Hey All, thanks for checking in! Welcome back to our brand new weekly post on Trainer Tuesdays. Make sure to check ...

Tuesday, October 1, 2013

Fitness Together Brecksville: My First Morning as the Owner

Fitness Together Brecksville: My First Morning as the Owner: Hey Everyone, Thanks for checking in! Well, the big moment is finally here. Kyle sent out an e-mail to our clients letting them know the...

Saturday, September 28, 2013

I not been doing very much with this blog while I focused on recovering my health. Now that I am feeling better, my posts will reflect personal fitness, training and Nutrition.  I have learned of some terrific trainers at Fitness Together in Brecksville, Ohio