Research has shown that 80% of New Year's resolutions are broken by Valentine's Day, but, as parents, we have additional incentive to make changes and better ourselves, as we are the example that our children will follow. So when dad decides to complete a 10k in 2012, he makes it cool to exercise, and if mom has bad eating habits, but instead of hating her body and crash dieting, makes it her goal to learn to eat healthier, not only will the diet of the entire family see changes, but she will set a positive example for her daughter about caring for her body.
A majority of resolutions deal with improving health, as is proven by the influx of people into health clubs on January 1, but to ensure that you are the one still working out and eating better on February 15, below are a few popular resolutions that deal with improving your health and how you can actually achieve them:
With every goal, choose something measurable, obtainable, and include how you plan to reach your goal. Also, seek support or at least involve a friend who will encourage you to keep pushing when you would rather give up.
Goal 1: "Lose weight:" if you have read my post about crash diets, you know that they don't work, and just because you call it a "resolution" doesn't mean that you will suddenly be successful at losing 30 pounds in a month.
Instead, your goal is "to lose ? pounds per month through June." The more reasonable your goal, the more likely you are to achieve it, and as it is broken into steps (per month vs a lump sum), the goal is less daunting, but you need to know how you will achieve your goal. Based upon an honest assessment of your personality and knowledge of nutrition, you should determine whether you need a diet plan and support, a partner in crime, or if you want to try it alone. Also, consider adding exercise so that instead of just dramatically reducing your caloric intake, you are reducing some and burning some off; but the best part about exercise is that in many cases, you can involve your family! Finally, it helps to have a reward/threat and there is nothing more powerful for those trying to lose weight than swimsuit season, so if your goal is to lose the weight by June, then book your beach vacation for July1. (If you have a daughter, be cognisant of the example that you are setting when losing weight and talking about your body; help her to understand that it is not about being "fat" or "skinny" but "healthy.")
-Goal 2: "Get in shape:" What does this mean? As a personal trainer, I will tell you that it means something different to everyone of my clients, so get specific.
Instead, your goal is, "I want to complete a 10k" or "I want to lose two inches from my waist." Whatever your goal, make sure that it is realistic for your level of fitness and make your first step a visit to your doctor. Your second step is to consult a pro, whether that be a personal trainer, running coach, or knowledgeable friend. If your goal is a 10k, you need to choose a race that is far enough in advance for you to work up to a successful completion and develop a training schedule that will help you meet your goal.
If you want to lose two inches, sit-ups alone will not get you there. Ask for a personal trainer from Santa, and get their help in finding classes and exercises that you enjoy, so that you will stick with them long enough to lose the inches that you want and, hopefully, beyond. Also, the trainer or classes will help hold you to your goal, when it would be easier to give in; they are expecting your presence and will push you harder than you would dare push yourself.
-Goal 3: "Eat healthier." Eat healthier than whom and where are your trouble spots?
Instead, try "cut back to one glass of wine per night, "eat only one fried food per week." This goal is about knowing your weakness and addressing it without going overboard, which is generally what leads to most people's diet demise. Also, plan your substitute; if you are accustomed to having French fries with five meals per week, and now it will be one, take an apple, packet of almonds, or cup of yogurt so that as others are packing away the fries, your hands and mouth are occupied. If you want some other ideas, try anyone of the following: eat only whole grain breads, substitute fruit for dessert after dinner, have one vegetarian meal per week, consume only one soft drink per day, or eat breakfast every morning. If you find you are successful with one goal, add another!
The holidays are a great time for goals, if for no other reason than they give people ideas for gifts. So, as people ask you what you would like, tell them a few sessions with a trainer, a gift card to an athletic shoe store, or a fleece jacket and smartwool socks, so that you are ready to start working toward your goal this winter and well on your way toward being a healthier person by spring!
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