Every year, as the holidays approach, we begin to look back at the year that is passing, remembering, reflecting, and assessing the events that have carried us to this point in our lives.  With 20/20 hindsight we vow to continue new good habits and turn away from the bad ones…

My gym is packed on January 2nd.  There is not an available treadmill or elliptical to be found, and my favorite locker is being used by someone who does not know of the special need it fills in my mildly compulsive nature.  There are so many new faces, inspired to succeed as they reintroduce themselves to their athlete within.  They hold a bright fire in their eyes and will reach their goal, one Stairmaster step at a time.

By January 30th my sweet reunion with locker #17 will have come and gone and I will have my choice of cardio equipment.  What will have happened to all the good intentions of my new workout buddies?  Let’s face it.  It can be difficult to start a new healthy habit, or let go of a bad one.  It is said that it takes 30 days to create a new habit.  That makes sense, but what happens when your health prevents you from doing what you resolve.   Your car is built to go 0-60 in 15 seconds.  We are not.  When we spend the majority of our time sedentary and then decide to workout everyday, we are asking our bodies to go 0-60 with old cruddy oil in our engines and not breakdown.

To give yourself a better opportunity for success with your new workout program, spend a few minutes planning how to proceed. Taking a more calculated approach and ramping up your activity to the place you aspire to be is a safer and healthier way to start your new workout program.

1.    Assess your current fitness level

• Record your heart rate before and after a one-mile walk.
• Record the time it takes to complete a one-mile walk.
• Measure your flexibility (toe touches, side bending, etc.).
• Record your body measurements (hips, waist, upper arms).
• Record your weight and body mass index.

2.    Create your plan

• Determine your goals.  Do you want to run a 5K race, lose 10 pounds or keep up with the grand kids?
• Consider the recommendations of being active at least 5 days a week at 30 minutes per session.
• Start slowly and work up to more intense workouts as your fitness level progresses.  If you have a medical condition to consider, consult your physician.
• Consider different pitfalls such as your daily schedule, or preventing boredom by adding variety to your workout.

3.    Make it happen

• Set a schedule and stick with it.  If you cannot follow through on one day, then make up for it later in the week.
• Get your family/friends involved.  Find a walking buddy or tell your spouse or children about your goals.  You may inspire someone else to change his  or her life while helping you stay motivated.
• Listen to your body. Dizziness, nausea and shortness of breath are indications you are pushing yourself too hard.  If you are not feeling well or have over-done it, give yourself permission to take a day (or two) off.

4.    Give back to your body

• Stretch before and after your work out.   Stretching a few minutes before you warm up your muscles and stretching thoroughly after your workout will reduce your chances of being sore or getting injured.
• Remember to eat healthy whole foods and drink plenty of water to give your body the fuel it needs to support your new lifestyle.
• Get massage therapy regularly.  Massage helps keep your muscles more pliable.  It reduces your chances of injury and minimizes the pain that can come with increased activity.  Massage can also help you perform better by increasing the overall function of your muscles.

Anytime is a good time to start a new fitness program, but we all seem to get re-inspired at the New Year.  I have committed to take at least one class a week at my gym this year to switch up my routine, give myself a little excitement and meet a few new people.  Remember, it takes 30 days…  I would love to hear about your new fitness goals for 2009. Let’s make it a great year!

Yours In Health,

Ashley Wilson
NMT, LMT
~Inspire Someone!
December ‘08  -

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