Which one is it for YOU?
New Year's "Resolutions" or FOREVER Lifestyle Change?
By: Lisa Brown
There's an old saying that I truly believe in, especially when it comes to fitness: If you always do what you have always done, then you will always get what you have always got.In order to achieve fitness success, you will need to make a LIFESTYLE CHANGE for diet and exercise.Otherwise, you will set yourself up for failure. I will tell you first off that I am not a believer in "New Year's Resolutions". . ...Why? Because they seldom result in a lifestyle change due to the vague goals and lack of motivation. If you can change your life to a fitness LIFESTYLE, then you will NEVER HAVE TO MAKE A FITNESS NEW YEAR'S RESOLUTION AGAIN!
I believe in order to achieve success in fitness progress, there must be an order of goals that you set BEFORE you begin your plan. Use the following steps to turn your New Year's resolutions into a LIFESTYLE CHANGE.
1. SET REALISTIC GOALS: Realize you did not get out of shape overnight, therefore you are not going to get in shape overnight.
2. SET SPECIFIC OUTCOME GOALS: One of the biggest factors in goal failure is not being specific on the goal setting. "This year I want to get in shape or I want to look good in a swimsuit" is NOT specific enough. A better goal example would be: "By this time next month I will be 1 size smaller or will have lowered my cholesterol by x points. " These would be known as your "Outcome Goals".
3. SET SPECIFIC AND REALISTIC BEHAVIOR GOALS: This is the important one that everyone skips. However this is the missing link to achieving your outcome goals. The behavior goal is the thing that you are going to do or not do to achieve your goals. If you say, "I am going to exercise more and eat better" that is not specific enough and can result in failure. A better goal example would be " I am going to attend Zumba with FitLisa on Mondays and Saturdays and strength train on Tuesdays and Thursdays". The reason why this goal is the hardest to achieve is that the planning and arranging to actually exercise is almost as much work as the exercise itself (childcare, fitting it into schedule, etc.) However, you MUST treat yourself as a priority! Exercise time should be just as important as a doctors's appointment or some other appointment that you must keep. Put yourself first and then you will be an even better asset for your family and friends!
4. ASSESS YOUR OUTCOME AND THEN REASSESS YOUR BEHAVIOR GOALS: After the allotted time that you decided upon to reach your outcome has arrived, you may need to reassess and change your behavior goals. Don't get discouraged and throw in the towel if you do not reach your outcome goals. Just change your behavior goals in accordance with your outcome goals and get back on the wagon. Realize that you may to fall off the fitness wagon every now and then, just don't let it run you over..... Get back on!
Also, realize that "life" will occur as usual and there will be no "good time" to begin a fitness plan.....because remember, IT'S A LIFESTYLE CHANGE!
SET GOAL---MAKE PLAN---IMPLEMENT PLAN---ASSESS
INFORMATION: TOO MUCH OF A GOOD THING
Once you have set your goals and are ready to begin, sometimes it is easy to become overwhelmed with the amount of information out there concerning fitness and nutrition. It can become very confusing when you turn on the tv and they are telling you one thing and then you open a magazine and they tell you something different. I like to follow Nike's slogan, Just DO IT! There is no magic pill or magic diet or exercise that will get you your goals, just hard work and a little sacrifice! Remember, it's for a LIFESTYLE, right?
The keys to fitness: Cardio, Strength Training and Flexibility
All three of these are important to a balanced fitness lifestyle. Zumba with FitLisa classes will cover your cardio needs, for sure. You will also get some bodyweighted strength training exercises in my class, because I work very hard to design them that way. If your schedule only allows a limited time to exercise, Zumba is a great way to get it in, and because it is so fun it will make you want to continue.....ADHERENCE IS VERY IMPORTANT TO OBTAINING YOUR GOAL! Strength training and flexibility are important as well, and can be done at a gym or even at home and I will give you the resources you need to do this.
Proper nutrition: MORE IMPORTANT than exercise!
Here's the "bad" news: You can exercise all you want, it will not be until you change your diet until you see BIG changes. I am not a nutritionist but I can tell you what I know from experience: 5-6 small balanced meals a day is the best way to get there.
What about fun? I like to follow the 85%-15% rule......85% of my life is structured, with an exercise and eating plan in place and then the other 15% is fun, where I fit in foods that are "bad" for me so that way I do not feel deprived.
Even though I am a personal trainer, I do not feel that everyone needs one. I am a big believer in the saying "Give a man a fish, he will eat for a day, but TEACH a man to fish and he will eat for a lifetime". If you are willing to make the commitment to a LIFESTYLE change, then the world is your oyster. The information is plentiful and some free for the taking. Become an informed consumer and you won't need someone over you counting your reps.
Here are some resources to help you make a LIFESTYLE CHANGE:
Books/Magazines:
Finally, remember that the motivation to change your lifestyle can only come from within YOU......so how bad do YOU want it?
Lisa Brown is a Certified Group Fitness Instructor and Personal Trainer with over 20 years experience in the fitness industry. She has also competed in physique competitions on a national level where she designed and implemented her own fitness and nutrition plans.
I believe in order to achieve success in fitness progress, there must be an order of goals that you set BEFORE you begin your plan. Use the following steps to turn your New Year's resolutions into a LIFESTYLE CHANGE.
1. SET REALISTIC GOALS: Realize you did not get out of shape overnight, therefore you are not going to get in shape overnight.
2. SET SPECIFIC OUTCOME GOALS: One of the biggest factors in goal failure is not being specific on the goal setting. "This year I want to get in shape or I want to look good in a swimsuit" is NOT specific enough. A better goal example would be: "By this time next month I will be 1 size smaller or will have lowered my cholesterol by x points. " These would be known as your "Outcome Goals".
3. SET SPECIFIC AND REALISTIC BEHAVIOR GOALS: This is the important one that everyone skips. However this is the missing link to achieving your outcome goals. The behavior goal is the thing that you are going to do or not do to achieve your goals. If you say, "I am going to exercise more and eat better" that is not specific enough and can result in failure. A better goal example would be " I am going to attend Zumba with FitLisa on Mondays and Saturdays and strength train on Tuesdays and Thursdays". The reason why this goal is the hardest to achieve is that the planning and arranging to actually exercise is almost as much work as the exercise itself (childcare, fitting it into schedule, etc.) However, you MUST treat yourself as a priority! Exercise time should be just as important as a doctors's appointment or some other appointment that you must keep. Put yourself first and then you will be an even better asset for your family and friends!
4. ASSESS YOUR OUTCOME AND THEN REASSESS YOUR BEHAVIOR GOALS: After the allotted time that you decided upon to reach your outcome has arrived, you may need to reassess and change your behavior goals. Don't get discouraged and throw in the towel if you do not reach your outcome goals. Just change your behavior goals in accordance with your outcome goals and get back on the wagon. Realize that you may to fall off the fitness wagon every now and then, just don't let it run you over..... Get back on!
Also, realize that "life" will occur as usual and there will be no "good time" to begin a fitness plan.....because remember, IT'S A LIFESTYLE CHANGE!
SET GOAL---MAKE PLAN---IMPLEMENT PLAN---ASSESS
INFORMATION: TOO MUCH OF A GOOD THING
Once you have set your goals and are ready to begin, sometimes it is easy to become overwhelmed with the amount of information out there concerning fitness and nutrition. It can become very confusing when you turn on the tv and they are telling you one thing and then you open a magazine and they tell you something different. I like to follow Nike's slogan, Just DO IT! There is no magic pill or magic diet or exercise that will get you your goals, just hard work and a little sacrifice! Remember, it's for a LIFESTYLE, right?
The keys to fitness: Cardio, Strength Training and Flexibility
All three of these are important to a balanced fitness lifestyle. Zumba with FitLisa classes will cover your cardio needs, for sure. You will also get some bodyweighted strength training exercises in my class, because I work very hard to design them that way. If your schedule only allows a limited time to exercise, Zumba is a great way to get it in, and because it is so fun it will make you want to continue.....ADHERENCE IS VERY IMPORTANT TO OBTAINING YOUR GOAL! Strength training and flexibility are important as well, and can be done at a gym or even at home and I will give you the resources you need to do this.
Proper nutrition: MORE IMPORTANT than exercise!
Here's the "bad" news: You can exercise all you want, it will not be until you change your diet until you see BIG changes. I am not a nutritionist but I can tell you what I know from experience: 5-6 small balanced meals a day is the best way to get there.
What about fun? I like to follow the 85%-15% rule......85% of my life is structured, with an exercise and eating plan in place and then the other 15% is fun, where I fit in foods that are "bad" for me so that way I do not feel deprived.
Even though I am a personal trainer, I do not feel that everyone needs one. I am a big believer in the saying "Give a man a fish, he will eat for a day, but TEACH a man to fish and he will eat for a lifetime". If you are willing to make the commitment to a LIFESTYLE change, then the world is your oyster. The information is plentiful and some free for the taking. Become an informed consumer and you won't need someone over you counting your reps.
Here are some resources to help you make a LIFESTYLE CHANGE:
Books/Magazines:
- The Eat Clean Diet by Tosca Reno
- Body for Life by Bill Phillips
- Oxygen Magazine
- Muscle and Fitness Hers
- The best website for weight training: http://www.exrx.net/Beginning.html
- Nutrition Assistance: Go visit Jeff Sheldon at Sport Nutrition Plus in the Eastern Shore Center. He owns a supplement store and is highly qualified in Sports nutrition and will help you get awesome results. www.sportnutritionplus.com
- Fitness Facilities: I love Anytime Fitness in Daphne....the great thing about this facility is that you can truly use it anytime because you get a key to enter the facility 24/7, so there is no excuse not to go! It is a very clean facility and the owner, Brad is awesome! Go check it out and tell them that Lisa sent you. http://www.clubsanytime.com/daphneal
Finally, remember that the motivation to change your lifestyle can only come from within YOU......so how bad do YOU want it?
Lisa Brown is a Certified Group Fitness Instructor and Personal Trainer with over 20 years experience in the fitness industry. She has also competed in physique competitions on a national level where she designed and implemented her own fitness and nutrition plans.