By June 2013 only 46% of people will still be sticking to the resolutions they vowed to keep as the ball dropped and we said goodbye to 2012. A recent study showed that the three most popular resolutions are finding more family and friend time, increasing or starting an exercise program, and trying to lose weight. The tips below will help you stick to those resolutions so they will last all year long.
1. Spend more time with family and friends:
Say “no” to commitments that are not a priority. Schedule weekly family time into your planner. Play games, sit down at the dinner table together, and ask everyone about their day. Make it a priority. Also, aim for more time with friends. Start a book club, meet for a walk or a cup of coffee, check out a new restaurant. Make it a recurring event like the second Tuesday of the month, so it is easy to plan into your schedule.
2. Fit in fitness:
Have a positive attitude when it comes to exercise. Think of it as time you will have to yourself for the day, a way to boost your energy level, or simply a break from the stress of the New Year. Make the most of the time you have allotted for exercise. Include high intensity cardiovascular activities, resistance training, and stretching. Add activity into your busy day by taking the stairs, parking farther away, walking the dog, shoveling snow, and hand delivering a message to a co-worker instead of calling or emailing them.
3. Drop the weight:
Set small, realistic goals when it comes to weight loss. A reduction of only 500 calories per day is a smart goal to set and is the equivalent of 1 pound of fat loss per week. Do this by cutting out regular sodas or calorie-heavy beverages like flavored coffee and juices. Swap vending machine snacks like candy bars and chips for fresh fruit, fat free yogurt, string cheese, and cut up veggies. When eating out, decrease portions by taking half of the entrée home. Each week try to tackle a new goal. Keep adding new goals throughout the spring, summer, and fall!
Fresh starts like the New Year are a perfect opportunity to better ourselves. Take your resolution seriously this year and work on these goals to improve your quality of life. Did you miss our NIFS Fitness Management Staff Resolutions blog? Check it out here!
This blog was written by Anna Hiple. Meet our blogging fitness specialists at the NIFS website.
For you: Take care of yourself as well as your family by carving out time to exercise and limiting sedentary behavior, which will give you energy to keep up with your family’s busy schedule. It’s always important to lead by example.
For your spouse: Once again, lead by example, and that may be enough to get your significant other off the couch and into an exercise program. Plan enjoyable activities that you can do together, such as biking, walking, and playing tennis. If you’re a gym rat, say that you need him or her for motivation, a spot, or even just the company, or plan to take a group fitness class together.
For your kids: Encourage any activity that keeps them moving, like sports (team or individual, such as martial arts, dance, rock climbing, skateboarding, or swimming), outside play, and play dates with friends. If you have video games in the house, make them active ones. Encourage friendly competitions among siblings, such as who can perform the most push-ups or sit-ups. Making exercise fun is the key!
For the entire family: When it comes to family exercise, the more, the merrier! Staying active as a family is not only good for everyone’s health, but it helps build strong relationships. Skiing, sledding, ice skating, and bowling are great for cold weather, and walking, biking, tennis, basketball, touch football, putt-putt golf, and swimming are all ideal for warmer-weather months.
This blog was written by Anna Hiple. Meet our blogging fitness specialists at the NIFS website.
It’s a new year, and you may be eager to start fresh with new resolutions, goals, and a lengthy to-do list. Give yourself the best chance to achieve success by providing your body with the energy it needs!
All too often we have a tendency to let our tired bodies get the best of us. Try out some of these tips to help keep your energy levels on par with your busy lifestyle.
- Get plenty of sleep. Turn off the computer, TV, and cell phone and turn in early. Grab a power nap during the day, if necessary, which can stave off fatigue.
- Get moving. Take a brisk walk, complete a quick set of pushups and jumping jacks, or perform some work around the house when you feel your energy lagging. We also tend to skip a planned workout when tired, when in actuality you’ll feel more energized after hitting the gym.
- Eat smart. Reach for the fruits and vegetables, and avoid refined carbs, which can cause your blood sugar to spike and crash erratically. Eating a variety of nutrients will provide your body with vitamins and minerals (such as iron and magnesium) needed to function.
- Eat often. Your eating schedule is important as well. Indulge in some breakfast and some healthy snacks between meals, so your body isn’t ever lacking for fuel.
- Drink up. Dehydration may cause sluggishness, so be sure to hydrate throughout the day.
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