Start Off the New Year Right

I'm sure most all of us don't need to be convinced that exercising is good for the body. And, now that the holidays are over and there is more of us to love (or at least more of me), I'm sure most of you are resolving to recommit to your workout schedule. Well, last year I chose to say goodbye to my favorite form of exercise (running), to prevent possible surgery on my feet and knees. It was a hard choice but I have felt good about the decision. So, in search of other forms of exercise, for someone who needed low impact but wanted results, I came across a few I really like and wanted to pass along the information, especially to those in my situation. These exercises would be great for seniors too.

My favorite right now is the rebounder mini trampoline. I actually have been using this form of exercise for years and when I use it consistently I get major results. Pros: Easy to use, fun, can watch t.v. while using it, I usually see significant results. Cons: For an outdoor lover, it's not the easiest to use outside (at least for me since I have a small yard) plus it's not a form of exercise I feel comfortable having my neighbors see me doing. Some places to visit for more info - here, and NASA even did a study on it, look here. My favorite rebounder that I love but can't afford is here.

Yoga. Surprisingly you can burn a significant amount of calories in an hour and break a sweat while doing yoga. For the past few months I have been consistently waking up in the early morning to do yoga. I not only enjoy the peaceful movements but it has been helping me with my achilles tendon that has been causing me problems. My favorite class I've been to is on the television. If you have BYUTV the Yoga series on at 4 am PST, is great (I DVR it and use at a different time).

A vibrating machine. There are a growing amount of medical studies on vibrating machines. Particularly on older women (65+ years) and if it helps osteoporosis. Some studies may lead you to believe that it does but personally I think the ruling is still out on that until we get a long term study done. It is believed that these machines can help the body release nitric oxide (which helps cells communicate with each other) and endorphins. I have not used one of these consistently but have tested out a few and have really liked how my body felt afterwards. It is on my wish list now.

Bicycling. I love being outside and miss that the most from not being able to run. Bicycling can be hard to get into in the beginning so start off on flat terrain and BE SAFE. I have yet to get a bike, it is also another item on my wish list. This is the option my doctor suggested I do in lieu of running. He told me it is the equivalent to running in exercise intensity without being harsh on the body like running can be. I'd like a 24 speed and cruiser from here.

You will notice I don't have as much to report on the last two but that is because I haven't been able to test them out on a consistent basis. I'm hoping to try them out more this upcoming year.

Whatever you choose just resolve to choose something this year. Doing even a small amount of exercise on a regular basis has been known to help various ailments like edema, arthritis, fibromyalgia, heart disease and others not to mention obesity.

Happy New Year!

Regular Goal Setting - A Must for Healthy Living

When it comes to your health, the best way to ensure that you will stick to a lifelong journey of wellness is to continually create goals that will keep you on the right path. Very often, people think to themselves that they are going to be healthier “starting today” but without definite goals and a specific plan as to how they are going to accomplish that, most likely, it won’t happen. To be most effective, you should follow these four simple guidelines when it comes to creating your health and fitness goals.

1. Be specific. Creating goals that are vague or general, like "I want to lose weight" or “I’m going to exercise five days a week” are not going to keep you as motivated, as having a specific goal to work toward will. When goals are vague, you can't really make a solid game plan as to how you are going to achieve them. Instead, you end up trying with no real direction. For example: HOW is it that you plan to lose weight? Or WHAT are you going to do when you exercise? Are you going to lift weights? Do Pilates? It is imperative that you get crystal clear on what you want to achieve in regards to your health. Do you want 20% body fat? If so, plan exactly how you will achieve that. Do you want to stop emotional eating? Then come up with a strategy that will help you abstain from foods when you are not hungry? If you decide precisely what your health and fitness goals are, you will be prepared to create a master plan that will help you actualize those goals!

2. Write it down. Every time you make a goal for yourself, you think of it first in your mind. When you take that goal and move it from your mind to paper, you automatically start visualizing what it will be like to accomplish that goal. It takes you a step further than just a fleeting thought or desire of something you would like to achieve. Another benefit of writing down your goals is that it creates a commitment for yourself - especially if you share it with someone else. Having someone else to answer to, naturally makes you a bit more dedicated to reaching your goals... after all, when you say you're going to do something, you want people to believe that you actually will!

3. Establish a deadline. Deciding that you are going to eat two cups of veggies daily, lose five pounds of fat or be physically able to whip out 30 pushups are all examples of fabulous, detailed, goals! But having a goal without a deadline is merely a wish. It is so much easier to lose ambition if you don’t have a specific date to work towards. During moments of temporary defeat or for those times when you are tempted to slack off, you are more likely to persevere and keep going if you have an established deadline.

4. Be realistic. Making goals that are realistic and attainable, yet enough of a challenge to push your limits is the only way to go when deciding what your fitness goals should be. Creating goals that are unrealistic, nearly impossible, or extremely far-fetched will only cause grief and disappointment as an end result. By creating expectations that are reasonable, the experience toward achieving those goals will be a positive one. Make sure to set yourself up for success, not frustration.As a personal trainer, I recommend to my clients that they re-evaluate their goals every four to six weeks and adjust them according to their needs. This keeps their goals fresh and exciting and gives them the motivation to keep up their new healthy habits.

If you seem to struggle when it comes to making wise choices regarding your health, take time to think about how you want to feel and what changes you want to make. Then, simply follow these four guidelines as you create your goals and soon you will be feeling like a better, healthier and happier version of you.