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!
Every year we set new resolutions with every intention to improve our health, stay better organized, lose weight… the list goes on. Often these fall to the wayside and we fall back into our routines we know so well. We are kicking the year off by asking some of our fitness staff what their 2013 resolutions are and if you keep reading you will see that even individuals in our industry have to recommit each year!
New Year… New You… Resolutions from NIFS Fitness Management:
Penny Pohlmann: Wellness Center Manager - Atlanta, GA
I noticed that our family’s TV/Internet usage on week nights had gotten out of control lately so we have resolved to limit it this year. We plan to watch no more than two hours of TV and spend no more than one hour in front of the computer on weeknights with limited time on weekends as well. We hope to spend the time we’d ordinarily be in front of the TV or computer reading, cleaning, and completing other odd jobs around the house that never seem to get done. We also plan to hike all 76.4 miles of the Appalachian Trail in Georgia before the end of the year!
Kimberlee Swift: Fitness Manager – Towson, MD
This year I have decided to go VEGAN! I have been a vegetarian for over 10 years, and feel that giving up all animal byproducts will only increase my health, wellness, and vitality. I also look at this change as my way to give back to the environment, and significantly decrease the impact my dietary choices have on our ecosystem.
Callie Johnson: Wellness Program Manager - Indianapolis, IN
My resolution this year is to live more consistently in all aspects of my life! I plan to do this by: eating cleaner, living simpler and being happy with less, being more appreciative of all around me, and being a better, more phenomenal, more genuine ME!
Michael Boyle: Manager – St. Louis, MO
I tend to be overzealous when it comes to New Year’s resolutions and I actually come up with an entire list each year, but for now I’ll focus on a few of the ones that are important to me. First, I’d like to spend more time with God. Whether it’s through reading the Bible, volunteering or just being more giving, I want to spend more time in His presence. I’d also like to cook dinner for my wife at least once per week. As far as fitness is concerned, I’ve got an overall plan of action that culminates in a sub 1h45m half marathon. Here we go!
Donisha Carter: HFS - Indianapolis, IN
Run the Mini, Save money! My main goal this year is to compete and finish my first ever Mini Marathon. I’ve managed to complete step 1 (actually signing up for the Mini)! I’m a little nervous because I’ve never considered myself a “runner”, we’ll see how well this goes. Another resolution for me this year is to shop less and save more. I’d really like to focus on paying off my credit card and student loan.
Kimmberly Thiel: Manager – Middletown, NY
My goal for 2013 is to increase my strength and endurance to a point where I can compete with the males on my team for the Spartan Races this summer. I got my butt kicked by these races last year and I won’t let it happen again. This year’s teams can count on me to be a coach and motivator in the pre-race season and the ‘white rabbit’ on race day! Bring it on boys!
Jenna Pearson: Wellness Center Manager - Albany, NY
Put my own oxygen mask on first! It wasn’t until I was flying home from spending Christmas and New Year’s in England that I set my New Year’s resolution. As we were getting ready to take off, the stewardess said something I’ve heard hundreds of times before, but this time it meant something different. I need to learn to put my own oxygen mask on before helping others with theirs. I get so consumed with making other people happy and taking care of everyone around me that I have literally worried myself sick! It’s time to start taking better care of myself, making time to do the things that I want to do, because every day is a gift and sometimes you just need to be a little selfish.
Adrienne Kistner: Wellness Manager - Cincinnati OH
My biggest resolution for 2013 is to have a baby! This little miracle baby was not suppose to be in the cards for me, so I am super excited to give birth to a baby boy at the end of March. From a fitness standpoint, I am hoping to resume my Ironman training as soon as the doctor clears me and I plan on competing in my first half Ironman by the end of the year. Nutritionally, I plan on cutting back on my wine-drinking habit. I’m off to a good start, being pregnant, so I’m hoping to continue after the baby is born. Finally, I have several projects around the house that are on my to-do list for 2013. A bathroom renovation is currently in the works.
Erin Trentham: Wellness Center Manager - Columbus, GA
My first resolution is to cook more. I know how to cook the basics (i.e. meat and veggies), but I really want to try and think outside the box and come up with some new dinners for my family. I know my husband would love this! I would also like to concentrate on my flexibility more (yes I know we are in the fitness industry). I tend to neglect that aspect of my workouts.
Stephanie Pence: Assistant Manager - Mason, OH
Expand my Cooking Knowledge!! My New Year’s resolution is to try one new recipe a week. I would like to expand my cooking abilities and add new healthy recipes to my cookbook. I have never been a very good cook so I would like to take this year to become more comfortable in the kitchen. Hopefully I won’t be eating too many burnt dinners!
Keith Ledbetter: Fitness Center Manager – Indianapolis, IN
Organize Everything… My New Year’s resolution is to get organized. My plan is to organize one room a month, for the first six months. The following six months go back and tweak and the system I put in place the first time around. Step one is the bedroom, starting with the closet.
Faye Flesher: Wellness Center Manager – Manchester, NH
My resolution is to drink more water and start my day off with positive reinforcement by reading a daily affirmation.
Sara Durham: Wellness Center Manager – Indianapolis, IN
To cook more nutritious meals at home for my family rather than eating out. (So far so good)
Rachel Huffman: HFS – Indianapolis, IN
Shift away from my “procrastinate now, don’t put it off” habits. I’ve never been one to create a list of resolutions, because taking on a laundry list of changes all at once quickly becomes daunting. This is simply because we try to conquer everything at once rather than taking baby steps toward a better direction. In my attempt to continue in a “better direction”, this year I will focus on altering the choices that can be made on a conscious level, namely the ones that sound like this: “Hmm, I can do that later.” This small change is so simple, yet so effective, because it taps into and balances my social life, organizational habits, the cleanliness of my home, and, subsequently, my work life. I recently asked a friend to teach me his ways of keeping up with his social life and responsibilities all while having an adult job. “Just do it,” he responded. So I’m going to just do it.
Mistie Hayhow: HFS - Indianapolis, IN
Pick up a new hobby. I received a sewing machine for christmas so my goal for the new year is to learn to sew. I think the gift was a hint from my family that they will be expecting some hand made gifts this year. So in 2013 I will test my patience and creative and hopefully have a new hobby to enjoy in my spare time!
We want to know... What resolutions do you plan to stick with in 2013?
This blog was written by Mechelle Meadows. Meet our blogging fitness specialists at the NIFS website.
Another new year is here, and with that come high fitness expectations that your corporate wellness participants place upon themselves. When members come to us with New Year’s resolutions, our first step is to teach them how to set appropriate goals that will lead to success. Once you have the general picture of what your clients are hoping to achieve as well as why it’s important to them, you can help in fine-tuning their goals.
Let’s use the SMART acronym model to walk through goal-setting for the typical New Year’s client who says, “I want to lose weight.”
S = Specific
Steer away from vague goals. Not only will it help keep your client focused and on track, but it will help you, as the professional, create an appropriate exercise program for them. In our example, since the client’s goal is weight loss, she could say, “I want to lose 50 pounds.”
M = Measureable
You can’t set a goal without knowing how to measure success. Preferably, you’ll use numerical data. In our example, we can measure pounds. If a client has a goal of “getting in shape,” have him or her choose once specific item that can be measured, such as blood pressure or minutes spent walking.
A = Attainable
Setting a goal that can’t be attained in the first place is bound to fail and lead to discouragement. Tell clients when certain goals may not be possible or healthy for their bodies. Let’s pretend that for our fictitious client, a weight loss of 50 pounds would be a stretch, at best, and possibly put her in an underweight category for her body frame. We could suggest that a different amount might be more attainable, so her new goal is, “I want to lose 30 pounds.”
R = Realistic
Here is where you can help your clients evaluate whether their goals are realistic for their individual lifestyles. If other priorities or any other issues might get in the way of achieving a goal, you could scale down the goal into smaller mini-goals in the beginning.
T = Time-bound
There must be an end date to the goal; otherwise members can easily get distracted and push aside the goal until before they know it, another New Year’s is here. Set a date and mark it on the calendar to keep a constant focus on progress. The more lofty the goal, the longer the timeframe that should be dedicated to accomplishing it. Our client’s complete goal is now, “I want to lose 30 pounds by July 30, 2012.”
Smart goals = success!