Sticking to Resolutions

IFBB Pro Tabitha Klausen shares her beginner tips on how to stick to New Years fitness resolutions

January 2, 2013
Sticking to Resolutions

res·o·lu·tion
/ˌrezaˈlo͞oSHan/
Noun
A firm decision to do or not to do something.

So here we are again starting off another year, and another set of resolutions. I actually prefer to call my resolutions my goals. Instead of an all or nothing approach, if I mess up or get off track a little bit I can make the proper adjustments and be on my way to achieving what I want accomplished. Many of our New Years resolutions are things we think will improve our lives in the coming year. Losing weight, getting in shape, eating healthier and being a better you are a few of the common fitness related resolutions I hear. I am going to give you a few tips to help you achieve your fitness resolutions this year and make them stick!

1. Make a plan. Decide how many days and hours you have a week to workout. If you’re new to fitness, I would start with three, and build upon that. You don't want to over do it, get to sore and never go back. (I provide a demo plan at the end of this blog.) Make sure you keep the times you have planned for working out open. It is easy to skip your workouts when you get busy, you don't want that to become a habit. If getting in shape is truly a priority you must make your time to workout a priority.

2. Eat small meals every couple hours. As a personal trainer, everyone I talk to knows this but almost none of them actually do it. One of the reasons is that they have no idea what to eat. If you just want to get into shape and look better you have a wide range of food options to choose from. (I provide a demo snack meal list at the end of this blog.) Eating small meals throughout the day will keep you from getting so hungry throughout the day that you seek out whatever you can, usually not the healthiest options.

3. Drink plenty of water. Staying hydrated is not just good for your body and digestion, but also it will make you feel better. Try adding some lemons, limes, grapefruit and other fruit to your water not only to add flavor but also to combat bloat. They can act as natural diuretics.

4. Workout efficiently, either hire a trainer to set you up with a plan, or get one off a reputable website like this one. If you aren't performing the exercises correctly, you aren't going to get the most out of your workout, and you risk getting injured. I would invest some money in to getting a trainer to show you how to perform exercises correctly or to watch your form.

5. Give yourself a break. Seeing results takes time, and if you fall off track or make a mistake you can always pick yourself up and keep going in the right direction. Don't be too hard on yourself. Nobody is perfect, but the key to success is consistency. Work towards your goals or resolutions everyday and soon you will be reveling in the results!

The Three-day Beginners Plan
Do this three times per week, allowing at least a day of rest in between each workout.

Day 1:
15 minutes treadmill
3 - 30 second plank holds
20 jumping jacks
2- 30 second side plank holds
20 jumping jacks

Day 2:
20 minutes treadmill
20 jumping jacks
10 push ups (modification: on knees)
10 dips on chair
10 5-8lbs dumbbell curls
20 jumping jacks
10 push ups (modification: on knees)
10 dips on chair
10 5-8lb dumbbell curls

Day 3:
10 minute jog or fast walk
10 body weight squats
5 lunges, each leg
1 minute bridge
10 body weight squats
5 lunges, each leg
1 minute bridge

Healthy Snack Ideas
> Sliced vegetables (carrots, broccoli, celery, tomatoes)
> Turkey breast, sliced
> Low-fat cheese
> Greek yogurt
> Roasted almonds
> Hard boiled eggs
> Natural peanut butter
> Rice cakes
> Fruit such as berries, (dried or fresh) the more colorful the better

For meals, I recommend a lean protein, a complex carb such as brown rice, quinoa, or sweet potatoes, and lots of fresh veggies.

Tabi XO
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