Monday organizer: Stay on track with New Year's fitness goals
BY NOUR HABIB World Scene Writer
Monday, December 31, 2012
12/31/12 at 4:27 AM
Getting fit is on a lot of people's to-do list at the beginning of every year.
Gym memberships rise, diets begin, and a general can-do attitude pervades in early January.
But if you don't take the right steps, it's hard to stick to your fitness resolution. Here, two Tulsa certified personal trainers share simple ways that can help people succeed in their journey toward a more healthy body.
Start small
Monique Washington constantly sees people who want to start with big fitness goals - those who start the year determined to work out every day or train for a marathon.
"You need to train for a 5k before you train for a marathon," said Washington, owner of Physiques by Monique.
One way to start small is deciding to break a sweat at least once a day, she said, whether that's by going to the gym, taking a walk or playing some basketball.
Be specific
Mona Burns, a personal trainer and owner of Fitness Inspirations of Tulsa, said when making resolutions, make sure to set a measurable accomplishment that you would like to reach in a certain time frame.
For example, shoot for running a five-minute mile after six weeks of training, or fitting into a size-8 dress after six months of working out.
Write it down
Washington and Burns agree that writing your goals down is important toward achieving them.
"There's something therapeutic about writing, putting that pen to paper," Washington said.
Burns said, "For some reason, writing your goal out makes you feel more serious about it."
Tell others
Along the same vein, telling friends and family about your goals will also make you more serious about them.
"They can serve as a major support system to you by helping you avoid tempting foods, holding you accountable and cheering you on as you make progress," Burns said.
And to take it a step further, see if any of them would like to buddy up and exercise alongside you.
Be mindful
Washington said it's also important to just be mindful of what you eat and how you exercise.
For example, when eating, focus on the food. Sit at a table to enjoy your meal, rather than eating while watching TV on the couch. If you're weight training, pay attention to the muscles that you are working on, rather than just going through the motions.
Schedule exercise
"Whether you work out alone or with a friend, schedule specific times to get it done," Burns said. "Write it on your calendar, and treat it with the same importance as you would a doctor's appointment."
Other tips
- Drink more water.
- Try something new. Take a Zumba class or go on a scenic bike ride.
- Record your progress.
- Prepare healthy snacks in advance, so they are as convenient to grab when you're hungry as a bag of chips.
Original Print Headline: Staying on track with fitness goals
Nour Habib 918-581-8369
nour.habib@tulsaworld.com
Associated Images:
A runner works out at the Hillcrest Fitness Center with help from a Hillcrest Medical Center exercise physiologist. CORY YOUNG / Tulsa World file
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