How to Fall In Love with Physical Fitness

You resolved to make a change to your body, GREAT, now what…?


Looking better and feeling better about your body is not just about losing 5, 10 or 15 pounds; it’s about creating a new lifestyle that you can maintain for the rest of your life!

You’re going to need 2 things to make this lifelong change:  A plan to perform the exercise and measureable goals to know it’s working to help you improve your health and fitness.


1. Get your workouts done in 2 parts: organized, scheduled exercise and spontaneous acts of physical activity.


Organized, scheduled exercise –find classes you like to attend, join a gym, get a trainer, or find a buddy to workout with.  This is the planned exercise of the week; you know what you’re doing and when you’re going to do it!  The classes should get your heart rate up, burn fat, and increase your muscle mass and tone.

Classes to try:  kickboxing, spinning, Zumba or other dance aerobics, step aerobics, bootcamps, circuit workouts, and/or mommy & me exercise classes.


Spontaneous acts of physical activity – Here are where the major changes are made.  Where exercise becomes more than a “chore” and is integrated into your lifestyle.  These are simple, fun ways to be active on your own or with your family.  The more you move, the more you lose!


8 ways to increase your physical activity today:

  • Perform 10 squats, do this 3-5 times today
  • Perform 1 minute of jumping jacks (high or low impact) and slowly increase time.
  • Hold a plank position for 10 seconds and slowly increase the time
  • Dance with your kids
  • Go for a walk
  • Walk up and down the stairs for 10 minutes
  • Play with your kids at the playground – climb the ladder, jump on the bridge
  • Teach your kids a new physical skill such as throwing or kicking a ball


2. Create a Sustainable New Year’s Resolution with short term S.M.A.R.T. goals – get your pen and paper, ipad, blackberry, or wherever you store your most important information and place this data there.  You know exactly what you want and how you’re going to get it!


Specific – “Lose weight” is not a goal, it’s a vision.  I want to lose 10 pounds, lose 5% body fat, or reduce waist circumference by 5 inches.  That’s a specific goal.

Measurable – By creating a specific goal you can now track it and make sure you are moving in the right direction.

Action-Oriented – This is the “how” of your goal.  How are you going to achieve your specific goal?  This is where you create your plan to get in the organized and spontaneous exercise.

Realistic – You want to start small so you can be successful.  If you say you want to lose 20 pounds or 10% body fat you are going to be waiting a long time to feel like you have accomplished something.  A short-term goal is excellent for motivation and continued success; because once you reach it, you create the next one.

Time- Bound – You want to lose 10 pounds in 4 weeks.  You start this on January 1, 2012, and then you should create a plan to have lost 10 pounds by January 31, 2012.  If that sounds too daunting, make a change.  I suggest lowering the weight loss expectation.  Feeling successful is the best determinate of continuation with any exercise program.


However, wherever, and whenever you get in your workouts the most important aspect to remember is to just continue.  There will always be too many activities in a day and your kids will get sick and you’ll be on vacation, but as long as you continue to create S.M.A.R.T. goals and have a plan to achieve those goals those bumps in the road won’t derail your ultimate goal – Lifelong health and fitness. Once you get a taste of being healthy and fit you will never want to go back!

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