Bakersfield Life

A new year, a new you

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    The holidays are over and 2010 is the year you will manage your weight and improve your fitness. You have said that every January, but this year you really mean it, really. Really?It is often the start that stops most people, so you have already overcome a big obstacle simply by starting a fitness program. Now let’s look at ways you can continue that motivation.Set realistic goals     Even though it may feel like it, you didn’t gain weight overnight, so don’t expect to lose it overnight. Set a realistic and measurable plan. Just like in business, if you can’t measure it, you can’t manage it. Without a definite number, your goal will be too abstract. Put a realistic number on your target. It may help you to know that according to the National Strength and Condition Association, safe weight-loss is no more than 1 percent of your body weight per week. Anything more tends to be water or muscle, which you don’t want to lose. Slow and steady weight loss is the best way to insure long-term success. Focus on the process     Maybe weight loss isn’t your fitness goal. Maybe it is to run a 5K, reduce your stress, sleep better or increase your energy. Maybe those are all your goals. If it sounds confusing or overwhelming, just focus on one thing: consistency. No matter what your goal, focus on just working out day by day, week by week. Regardless of your goal, if you are consistent and break it down into small, quality workouts, everything else will fall into place. Reward your effort    If you focus on consistency, reward yourself with something like a new outfit, CD or (healthy) dinner out. Make a “contract” with a spouse or friend to take you out when you achieve a small victory such as a few pounds lost or two weeks of never missing a workout. Take small steps and make games you can win. Recruit a friend    With a good friend, your joys are doubled and problems are halved. Enlist the aid of a friend to help you work out. Knowing someone is waiting for you at the gym or bike path for that workout will help keep you accountable and on track. Likewise, on days when they don’t feel up to a workout, you can help them along. Lose weight the ‘write way’    A landmark study in 2008 showed that writing down your goals — along with documenting your workouts and nutrition — was these best way to not only lose weight, but keep it off as well. Weight loss for those recording their data was twice as much as those who didn’t. Keeping a workout log or “journaling” is a wonderful self-awareness tool and really creates accountability. In addition, it can be a source of motivation when you’re feeling like you are making little progress. Simply look back at your initial numbers and you will see how far you’ve come.Some additional tips to help keep you on track:•    Exercise in a group if you need the support and motivation.•    Even a short workout is better than no workout at all.•    Write down your goals and share them with a close friend.•    Don’t get depressed over a missed workout, learn from it and move on.•    Exercise should be fun, it is your time and you deserve to feel the benefits.     You don’t have to be in shape to start, but you have to start to be in shape. Put the above tips to use and you will really reach your goals this year, whatever they may be. Really.Sean Kenny is a certified fitness trainer and nationally published author and lecturer on health and fitness. In addition, he is currently the wellness coordinator for local hospitals. Sean lives in Bakersfield with his wife, Stephanie.