New Year, Best You

New Year, Best You

It’s 2019! With the new year comes new motivation to set and crush your resolutions. One of the most popular resolutions year after year is to get in shape. But did you know almost 80% of people give up on their resolutions by the second week in February? Luckily, Elite’s Wellness Coordinators are here with tools to help keep you on track all throughout 2019!

Goal Setting

The best way to make sure you don’t get lost in the frenzy of the new year is to set realistic goals. Setting smaller goals along your way will help you stay motivated and prevent you from getting burnt out. When setting these goals remember to stay “SMART”!

Specific: Your goal should be well-defined and easy to understand.

  • Instead of: “I will be healthy in the New Year”
  • Try: “I will lose weight in the New Year”

Here, you go from a vague and all-encompassing goal to one that focuses on a specific aspect of being healthy.

Measurable: Continuing with our example of losing weight, that is still not enough. We must be able to measure and track progress. To make your goals measurable, try assigning numbers to make sure you can track your progress!

  • Instead of: “I will be more active in the New Year”
  • Try: “I will jog 3 days a week for 30 minutes each”

Attainable: You must have a realistic target goal in mind. It’s great to know how much weight you want to lose overall, but keep in mind that healthy weight loss usually means losing between 1-2 lbs. per week. So be careful here! It’s great to be ambitious, but don’t get extreme. On the other hand, don’t make the goal so easily attainable that you’re not challenging yourself!

  • Instead of: “I will lose 25 lbs. this month”
  • Try: “I will lose 5 lbs. this month”

Relevant: Align your goals with where you are in life. Make sure you are setting goals that are important to you. For example, don’t set a goal to cut out fast food if you don’t eat it regularly. However, recognizing and eliminating an unhealthy habit, such as drinking multiple caffeinated beverages in a day, is more relevant to your daily life.

  • Instead of: “I will cut out fast food”
  • Try: “I will cut out Diet Coke”

Time-bound: Set a deadline. Having a known end-point can help motivate you to get started.

  • Instead of: “I will lose 20 lbs.”
  • Try: “I will lose 20 lbs. by my birthday”

Now that we understand how to properly set goals, let’s talk about how to successfully plan for exercise.

Planning for Exercise

In the fitness and wellness world, when talking about exercise program we refer to FITTE.

Frequency: If you are just starting out or refocusing, then it is important to determine how often you plan to exercise. Buy a calendar solely for your workout schedule and stick to it! Nothing is more satisfying then checking off a completed workout.

Intensity: Check your goals and decide how hard you need to work. If you are just starting out, don’t overdo it. You’ll be able to build intensity over time. If you are already on a regimen, then maybe it’s time to switch it up and challenge yourself with a higher intensity.

Time: How much time each day are you willing to dedicate to exercise? Again, for beginners you should start slow and build tolerance. Knowing your limits and respecting them will help prevent you from burning out and throwing in the towel on your resolution.

Type: Now it’s time to determine what types of exercise you would like to partake in. There is no shortage of types to choose from: weightlifting, bodyweight training, walking, swimming, running, dancing, etc.! Remember to vary your exercises to avoid overuse injuries and keep yourself interested in your fitness journey.

Enjoyable: Most importantly, we come to enjoyable. Make sure to choose exercises that you like. If you enjoy your workout, then you are more likely to stick to the new plan!

Now that you have these goal setting tools in your toolbox you’re on your way to having a great new year and being the best version of yourself! Don’t be afraid to ask for help – we’re here for you! You can always stop by one of our offices and chat with one of our Wellness Coordinators about how to further your goals.

Keeping YOU in Yuletide

Can you believe it? We are already in the thick of the holiday season! Right now, everyone is rushing around making sure everything is just perfect for the holidays. In these hectic times, we can lose sight of ourselves and put everyone and everything else first. If you find yourself stressed and busy this holiday season, here are five ways to sneak in some time for yourself and your body.

Start Your Day with Some Stretches

First, make moving a part of your morning routine. Start by contracting and relaxing your muscles from your toes to your head. Scrunch your toes for 5-10 seconds and then relax. Repeat that a couple of times and start working your way up, activating every body part. After that, you can hop out of bed and move through some stretches for each muscle group. If you’re feeling froggy, you can follow a yoga routine. There are some great examples for beginners on Youtube!

Park Farther Away

Next, instead of looking for the closest parking spots, look for one that’s farther away. If you do this on each trip to the store, those steps will definitely add up. Did you know that it is recommended that adults get in 10,000 steps every day? Studies report that only about half of Americans achieve that goal. Parking a few spots farther away will help put a dent on those numbers!

10 and 10

Throughout the day, take a few minutes and do 10 air squats and 10 push-ups. Your goal is five rounds of this a day. After doing 50 squats and 50 push-ups every day, you’ll start to feel changes in no time! Remember for squats, your hips and knees should move at the same time. Don’t stick your rear out too far and don’t come up on your toes allowing your knees to go way past your toes. For push-ups, if you can’t do a full push-up you can always modify to knee push-ups, elevated push-ups on a bench, or even push-ups on the wall.

Walk It Old School

Up next, when given the opportunity to use the elevator or take the stairs…take the stairs. Not only are the stairs typically quicker (no waiting in line or waiting on an elevator car to make it to your floor), but you also add more steps to your daily log. Climbing stairs also creates a physiological response to increase heart rate and speed up your breathing. That means more active time for you!

Stair Master

Speaking of stairs…during those times when you have a few extra minutes on your hands, take a few laps up and down the stairs. There are many advantages to walking flights of stairs. One major advantage is efficiency. While climbing stairs your body burns more calories per minute than jogging! Also, stairs are a free gym. Some people have stairs in their home, but if not, try visiting a local park or mall that’s open for mall-walking in the morning. Finally, making stairs a habit leads to a healthier lifestyle. Studies show a lower mortality rate among people who climb 55 flights of stairs per week. Just think – that’s just under eight flights of stairs a day!

Being more fit and active makes all that holiday shopping and prepping easier, less painful, and with less fatigue. Now you’ve got a plan of attack and more ways to stay active and healthy this holiday season! Now take action, take time for yourself, and take on the season with confidence! If you have pain from the extra standing and walking, you can always schedule a visit with one of our physical therapists. If you’re looking to increase your strength or stamina to make the walking and shopping easier, call us today and set up a FREE consultation with one of our Wellness Coordinators!