Corporate Fitness and Active Aging

Try Positive Resolutions for the New Year

Do you find the typical New Year’s resolutions depressing? Start off 2015 with a new type of resolution. Instead of eliminating the things in your life that you love, try developing a list of new adventures or activities to experience this year. Brainstorm a variety of activities, events, recipes, or exercises that you find interesting or worthwhile and stick to it.

Take the time this year to really try something new for yourself and no one else. With each new experience, keep in mind the purpose and outcome you hope to achieve. Be confident and open-minded, and aware of your response in each situation. Keep track of your experiences, and who knows: something new this year may become part of your daily routine.

8 New Things to Try

something_newHere are some ideas to consider for the New Year:

  • Attend a new group fitness class.
  • Participate in a partner training session with a friend.
  • Try a new restaurant.
  • Walk a different route than your everyday commute to the office.
  • Prepare a recipe using fresh ingredients.
  • Attempt a new hobby, such as running, swimming, sewing, or biking.
  • Prepare a budget for the new year.
  • Learn a new sport.

By diving in and trying new things, you are taking it upon yourself to develop a more self-centered lifestyle. So many times we rely on others’ descriptions or evaluations of something instead of trying it for ourselves. With a new type of resolution, one that helps reinforce a healthy lifestyle, you can move forward during the New Year without regrets. Focusing on different activities and facing different challenges than what you may be used to will add variety to your days.

Tips for Achieving Your Goals

Remember these helpful tips when working toward your goals:

Try to develop simple, one-step tasks and take pride in each item you mark off your list in 2015. Choose tasks that are positive and promote overall health, rather than creating restrictive goals or limitations. Keep a running tally of your accomplishments and hold yourself accountable for each item on the list. Feel free to continue adding new events throughout the year based on successful or satisfying experiences.

Whether you are pledging to be healthier, happier, skinnier, less stressed, or more active, these tips can help. Don’t think about each task for hours on end, “just do it!” and move on (here are tips for finding motivation when you need it). If it is something you enjoy, evaluate it and go back for more. The main goal of this practice is to find new and fun activities that bring a sense of satisfaction to your life. You never know if you will like something until you try. The power that comes from accomplishing a goal only helps to reinforce one’s ability to keep moving forward. Keep that in mind, and work toward a healthier, happier future this New Year!

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Topics: Be inspired motivation goal setting new year New Year's Resolutions in Action resolutions

5 Tips for Sticking to Your New Year's Resolutions

setting smart goals resized 600First and foremost, let’s make some things clear about resolutions. When you make a resolution, you have to remember that it is not just a commitment for January 1; it is for 365 days. Make sure from the beginning it is something that is a long-term goal and a change you want to see. If it is something you have repeatedly tried to do each year, it may be time to reevaluate and come up with a different strategy this year. Otherwise, you will set yourself up to fail.

Don’t be the object of the new year’s resolution jokes. Come into the new year with the mindset that resolutions are achievable if you set yourself up for success. Here are some ways that you can do this.

Make Your Resolutions SMART Goals

SMART stands for Specific, Measurable, Attainable, Realistic, and Time bound:

  • Specific: Make resolutions clear, concise, and well-defined.
  • Measurable: Make sure you have a way to measure your progress and success. Goals should have time frames, dates, amounts, and other quantifiable numbers.
  • Attainable/realistic: Your goal should be something that is manageable, and something you believe you can succeed in reaching.
  • Time bound: Have a starting point and an end point. Resolutions that will take place over the entire year should be broken down into short-term and longer-term goals.

Choose the Right Resolutions

If you decide to do something, it has to be something that you want to do. Pick something that has meaning behind it for you personally. Oftentimes resolutions come from outside sources and pressures. If the idea originates with you, you’re more likely to commit.

Stick Your Resolutions with Existing Habits

The easier you make the habit, the more likely you are to stick to it. If your resolution is to take a vitamin every day, put the vitamin container next to your toothbrush that you use each morning. Make the new habit part of an existing one.

Give Yourself a Trial Run

Try your resolution for at least 21 days (it takes at least this long to create a habit). Give yourself these days as a trial period. This will give you some room to make mistakes and tweak your goal to make it more realistic.

Measure Your Progress

Many of us get frustrated and give up on resolutions because we have tunnel vision to the end result, which may take all 365 days to achieve. If your resolutions and goals are smart, it should be easy to track the progress you are making, which will help keep you motivated. 

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Topics: motivation behavior modification goal setting new year New Year's Resolutions in Action

NIFS Nutrition News: Making Resolutions Stick

2013By 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!

Topics: NIFS behavior modification goal setting new year New Year's Resolutions in Action health resolutions family

Employee Health: How Do I Get My Family to Exercise?

This blog was written by Anna Hiple. Meet our blogging fitness specialists at the NIFS website.

active family, exercise, healthy livingFor 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.

Topics: employee health group exercise winter fitness exercise at home New Year's Resolutions in Action

Employee Health: How Can I Improve My Energy Level?

This blog was written by Anna Hiple. Meet our blogging fitness specialists at the NIFS website.

energy, healthy, wellbeing, funIt’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.
Topics: employee health exercise nutrition New Year's Resolutions in Action energy level