The 10 Commandments

          Welcome to afitnewyou!  As we strive to reach our fitness goals there are some basic things that we know we should be doing, and things that we shouldn't be doing in order to achieve them.  For example, we know that we should be exercising, and not sitting on the couch binge watching the latest episodes of our favorite series.  And we know that we should be making healthy food choices instead of overindulging on some decadent dessert.  In other words, we know that there are "right" things to do, and "wrong" things to do that will affect our level of health and fitness.  In most cases, these things are pretty fundamental and not overly complicated; they are elementary rules that will lead us in the right direction.  These simple rules to follow are like those outlined in the Ten Commandments, which provide the basic moral compass for Christians and Jews to follow.  No matter what religion you follow, you probably are aware of these as they provide the basic foundation for being "good"; things like "thou shall not kill" and "thou shall not steal."  The Ten Commandments are rudimentary and not some overly complicated section of a by-law that has some loophole that needs expert interpretation.  They are rather simplistic but utterly essential.  They are rules that simply must be followed day-in and day-out.  Sure there are many other lessons, guiding principles, and local and federal laws that need to be followed, but if one follows those 10 basic rules, they are probably going to do well in life.  In a similar way, you should have a set of basic guidelines, commandments if you will, that you follow to help you reach your fitness goals.  These rules need to be just as basic, but with the same absolutely have-to follow them importance.  So as you strive to reach a fitter new you, set up a list of a few to several all-important guidelines that you should not waver from.

          Without getting into a full theological lesson and for those who are unfamiliar with the Ten Commandments, the story basically goes that God himself gave Moses a list of 10 tenets, inscribed in stone, that He wanted His people to follow in order to live a worthy life.  Of course, other rules to follow come later, and also get more and more complicated.  But this short list, set in stone, provides the foundation.  They are uncomplicated, and the symbolism of them being set it stone suggests that the are resolute; and through following them, one would be considered spiritually "good."  Without interfering with anyone's spiritual and / or moral character I suggest that you make a similar set of Commandments, essential rules to follow, that will help you lead a fitter and healthier lifestyle.  Your Fitness Commandments can include things like "Thou shall stretch every morning,"  "Thou shall include a serving of vegetables with every meal," and "Thou shall exercise at least X number of times a week."  Make them simplistic enough that you can follow them.  Also, make them salient enough that you need to follow them.  And just as the religious Ten Commandments are believed to be inscribed in stone, put your Fitness Commandments down somewhere tangible to signify their importance.

          Although I suggest that you set up your Fitness Commandments so that you believe them to be absolutes, please do not become so fanatical about them that you feel the need to punish yourself if you break one.  Without imposing on your actual religious beliefs again, let me remind you that we are all human, and from time to time "sin."  I admittedly have used God's name in vain while driving in New York traffic.  The point is to use them as the foundation for what you do and don't do to reach your fitness goals.  These should be the basic, underlying principles to the decisions that you make throughout the day that affect your health and fitness.  For example, one of my personal Fitness Commandments is "Thou shall not use a fast food drive through."  I try my hardest not to frequent them, but occasionally, like while on vacation with my family, there is little other option.  

          Establishing a set of Fitness Commandments causes you to lay the framework for making healthy decisions.  It provides a basic structure to judge your choices against.  In a sense, it gives you a moral footing to base the decisions that affect your health against.  It puts a little more emphasis on why something like exercising regularly is "good" for us.  You don't need to be an extremist...just on the right track.  Setting up a set of Fitness Commandments is a fundamental way to reach a fit new you!

Flip the script

          Welcome to afitnewyou!  It has been a long time since I have made a new post and I apologize for that.  My excuse is that it has been a particularly busy time of year for me being a teacher, and with both of my kids starting new schools.  Even though it is a valid excuse, it is still an excuse.  At the gym, I hear people make excuses plenty of times about why they have fallen off of achieving their fitness goals.  And like my excuse for not posting new material, some are more valid than others.  However, a particular excuse that bothers me more than others is the one that centers around a perceived disability; the key word there being perceived.  It is too often that I find people holding themselves back from reaching a better state of health because of some self-limiting factor.  Sometimes these self-imposed factors are physical, and other times they are mental/emotional.  In either situation, its the person themselves that keeps them from reaching their goal.  There is something there that they feel which holds them back.  It often leads to a downward spiral.  But truth be told, they can probably do much more than they think.  While I can appreciate them finding it difficult to do "much more" when they are already in a negative space, they should realize that simply doing something small will lead to improved health.  The slightest improvement would still be a step in the right direction.  Doing something healthy in the unhealthy is a way that they can flip the script.

          Physical injuries that are relatively benign can often become debilitating if the person suffering from them perceives them to be much more limiting than they actually are.  I have witnessed this in two different scenarios.  The first involves elite athletes who experience pain or something uncomfortable while going through movement.  They become so afraid that they either are already injured, will become injured or make an injury worse that they completely shut down and stop moving all together.  Of course if there is a significant injury, they should seek the proper medical attention including assessment, treatment and rehabilitative measures which often does include rest.  But what I am talking about here is when an athlete becomes "gun shy" to movement because of the mere thought that they will make themselves worse and/or re-injure themselves.  This can manifest as a player who never returns to form even after being cleared from the injury by medical staff.  

          The second physical injury scenario I see is much more prevalent; this is the case of the every-day person who suffers from an injury and then severely limits their physical activity to avoid it happening again.  When you're not a professional athlete, an injury can be costly in both the expense of the treatment and time lost through missing work.  The recovery process can be a true burden.  It is therefore understandable why someone would want to avoid going through it again at all costs, even if their avoidance is excessive.  But the tragedy of this situation is when the injury keeps the person from ever moving again for fear that they will have to go through the same thing all over again.  The person would rather not move at all.

          With both of these scenarios, whether you are the elite athlete or the weekend warrior, the person has to realize that as long as they received adequate medical care, and were cleared for physical activity, that they can be physically active again.  The body does heal.  Often times, because of the care received and the new awareness of the body, the person who suffered the injury is actually healthier than they were before the injury.  Many times they can actually be stronger!  What I would recommend to these people, even while injured is to do something, anything physical that doesn't hurt.  For example, someone who has an upper body injury can go to the gym and do cardio.  Or, even with a muscular injury, there is always some other muscle that can be trained to improve the area that was impacted...after all, physical therapy uses movement and exercise to rehabilitate and injury.  More importantly, after the treatment has been received, and the person is cleared to resume regular activity, that person should remain active.

          The third scenario that I see this take place, and is often the hardest to overcome, is when someone has a mental/emotional hang-up.  The person is relatively physically healthy, but they allow some preconceived, self-deprecating notion to get them from striving to become healthier.  They know exercise is good for them, but they have some thought about themselves that still holds them back.  It is in my opinion one of the worst disabilities because of how it creates a very vicious negative spiral.  The example I have witnessed more than one time is the person who is overweight, and is reluctant to start going to the gym because of their negative self-image.  This person realizes that they need to have a healthy body change, but they are unwilling to do what they need to do to create that change, like getting to the gym.  They say that they will not start going to the gym until they "lose some weight first."  Usually they say the plan is to watch what they are eating, and then eventually starting a training routine.  But that unfortunately doesn't always pan out that way.  Again, what would be a better solution is to start doing some physical activity.  If getting to the gym is simply too overwhelming emotionally, then they should start by going for a regular bike ride, or taking a walk after meals.  The change only comes from change itself.  New movement has to start, and be the start of the change.

          Whether someone suffers from a physical injury or has an emotional issue keeping them from reaching their fitness goals in the grand scheme of things, it needs to be looked at simply as a set-back or a temporary road block that can be overcome.  The situation that you are in is all really just a matter of perspective.  There is that cliche, "Whether you think you can, or you think you can't, you are right" that attests to this.  Ive never really been a great fan of that saying, but I get its point about having a positive attitude about your current situation.  However, what I feel to be a bit more factual is that whether you think you are injured, or limited from reaching your fitness goals in some way, you are probably in a place where you can be healthier.  A small, simple change that improves your health and puts you on the right track to reaching your fitness goals is all you need to get you going.  Reducing your activity, not moving at all, or waiting to become active is most likely the last thing you could do to be healthier.  You don't have to over do it, but just do it as they say.  Moving is good!  Moving is medicine for the body and soul.  Sitting idle literally gets you nowhere...especially in regards to your fitness goals.  So do what you can, no matter how insignificant it may seem.  Because doing what you can is the movement you need today to help you reach a fit new you!

Choose Your Own Adventure

          Welcome to afitnewyou!  The other day I was having a conversation with one of my clients about setting and reaching fitness goals.  We noted how whether or not we actually meet them comes down to the choices that we ultimately make.  I explained to her what I tell my Jr. High Health Ed. class students, that all of the decisions that we come to, and the choices that we make have some consequence; and some are better or worse than others.  While that might be pretty easy to grasp in itself, what might be a little deeper is that the current state we are in, whatever the predicament and scenario, is a result of all of the choices that we have made in our lives up through to this point.  Yes, some choices have a greater impact than others, but they all contribute to being who and where we are today.  I can also appreciate that sometimes, for some people, the quality and / or quantity of options that are available are more or less numerous than for others.  But, as I said, ultimately we have to make our own choices and these directly affect us.  It reminds me of the Charles R. Swindoll quote "I am convinced that life is 10% what happens to me and 90% of how I react to it."  While that can be a bit heavy to absorb, I mention it here because it does apply to you achieving your fitness goals.  Whether you are someone with a "fast metabolism" or someone who has a condition that can make it hard to maintain a healthy body fat percentage, how you handle your own health, such as the food choices that you make, is in your own hands.  Maybe you are some who has a physical disability that may make it harder to be physically active, or are a world class athlete who has suffered and injury and you think your path to your fitness goals is road blocked.  I'm here to tell you that you can still turn it around no matter where you find yourself.  It is up to you to make the choices that will put you on the path to reaching your fitness goals.  Take a look at where you are, think about where you want to go, and make the choices that will help you get there.  It might not happen overnight, but where you are today didn't either, it took all of the choices you've already made to bring you here.

          When I was a kid, one of my favorite types of books to read were the Choose Your Own Adventure fiction books where instead of reading the book from cover to cover as you would with a traditional book, you were allowed to make choices as to how the story played out.  After reading a few pages to get a bit of the story it would give you an option, such as something like "turn to page 87 to get away from the wolves by jumping in the river, or turn to page 91 to climb a tree."  Then, depending on the choice you made the story would continue, such as you chose to jump in the river and now you are heading for a waterfall, turn to page 108 to swim towards shore, or turn to page 111 to ride the rapids to the falls.  The books tried to create a "real" experience for the reader by allowing you to make choices that ultimately dictated where you wound up.  And sometimes those choices had more dire consequences than others.   Again, you can see how this would pertain to all areas of our lives, but keeping your fitness goals in mind, the choices that you make do impact where you eventually wind up just as the stories in these books unfold as you make choice after choice.

 Our lives are obviously more complex than what may occur in a fictitious children's story based on fantasy and ruled by only a couple of choices at a time, but let me give you some examples of how I could see this playing out if your fitness goals were re-imagined as a Choose Your Own Adventure title.  Here are some decisions that I can see you encountering as potential starting plots and follow-up jumping points..  You go to make breakfast and you realize that you are all out of what you were looking forward to eat...do you skip breakfast for the day or do you stop somewhere on your way to work...you decide to stop at a deli on your way in and you are at the counter and have to decide...do you go with the egg whites and turkey on a wholewheat wrap, or do you get a bacon, egg and cheese on a roll.  Here is another, you are exhausted after a rough day at work and you are heading out for the day...do you choose to skip the gym and go straight home, or do you stay true to your fitness goals and get to the gym...you decide to go to the gym but when you get there someone is on your favorite machine...do you decide to goon a different machine until that person gets off, or do you say its not in the cards for me today and turn around and head home.  I am sure you can think of plenty more that may have happened to you even today.

Here is something else to consider, the pages in those books have already been written so the options are finite.  While reading one, your story is dictated by your choices but only to a certain degree.  You can't choose an option that isn't already within the book.  Because of that, you can learn which decisions you should and shouldn't make based on what outcome you are looking for.  If you make a choice to go to one page and you don't like the outcome, you can try the other option.  Read the same book enough and you will know what outcomes are the result of what choices.  And that is basically true with life as well.  How many times have you heard someone with a digestive sensitivity say "I am going to pay for this later" right before they indulge in a food choice they know isn't good for them?  Or think about how you feel waking up when you know you needed to get a good night's sleep but decided to watch just a few more episodes of the show you are binge watching.  I know I am pretty bummed with myself when I make the choice to skip the gym on a day I had the opportunity to get there.  It isn't something new; it is something that we should have learned through previous choices while in the same scenario.  So think about where you are now, and how you got there.  Then think about what choices you can make going forward to get you to the outcome you were hoping for....with those outcomes being achieving your fitness goals.

Some say life is an adventure.  You are tasked with dealing with what comes at you as it does.  However, you can steer your course towards your goals through the choices that you make.  It doesn't have to be overwhelming, just take it one decision at a time.  Think about where you are trying to get to, and what choice would best get you there, or at least in that direction.  Base your decision not only on what you are looking to achieve, but on from what you have learned from previous experiences.  Each decision and choice you make is an opportunity to bring your further along your quest to achieving your fitness goals.  What choice can you make right now that would further get you to your goals?  Start with just that one and see where the journey leads.  Make your subsequent choices with the end prize in mind.  Making healthy choices based on the consequences that they bring is a novel way to reach a fit new you!

Fitness > Fashion

          Welcome to afitnewyou!  I had recently ran into a former training client of mine while leaving the gym the other day.  It was someone that I had not seen in several years and we spent some quick time reminiscing.  After that brief encounter, I continued on my own to think about what the gym was like when that client used to be a member at that facility.  It had me thinking about the exercise and nutrition trends that had come and gone over that time.  Back then, Curves was the popular fitness facility, and nowadays its CrossFit.  And, the nutritional thing-to-do was the Atkins' Diet whereas now people are all about one version or another of the Keto Diet.  I started to think about how frequently new fitness trends come and go.  That in turn got me thinking that this could be a cause of why so many people cannot "stay the course" to reaching their fitness goals.  I find that many people start the endeavor and then fall off at some point.  Maybe it isn't because people are becoming bored with what needs to be done...the routine of it all, but maybe its because there can be a bit of confusion as one trend ends and another one starts.  Could it be that just as someone gets accustomed to the routine that it changes again and then they are left in an odd place?  New trends are good in that they can provide a fresh way of approaching fitness, something new and exciting.  But, when the trend is more of a fad than a lifestyle change, it will no longer be viable as it fizzles out.  Think of it like fashion.  Every season there is a new hip and trendy fashion that all of the magazines are raving about.  It gives designers and consumers new colors and styles to seek out.  However, after a season or two, the "look" becomes dated.  Its even more evident over longer periods of time.  If you were attending a decade-themed party, you would know what was popular during the time period...think about how differently you would dress for a 60's, 70's or 80's themed party.  The fashion doesn't translate from one decade to the next...for the most part at least.  However, there are some articles that have persisted for many years and became staples such as flip flops, little black dresses, blue jeans and a good 'ol, basic pair of Chuck Taylor's.  If you want your health to be timeless, and your fitness journey to not just be a fad, you have to base your routines around staples and go-to's that aren't just fashionable.  Styles may change dramatically, but what the body requires to be healthy does not!

          Fashion is definitely not my specialty.  My own fashion has been described as utilitarian at best.  However, I can certainly appreciate it from afar, and understand its importance.  It certainly has an appeal and creates an attractiveness.  Fitness can have similar beneficial, fresh components as well.  When something new in the fitness industry comes out, it provides an opportunity to draw new people in, and reinvigorates those already in the field.  Although I am not a fan of CrossFit for a number of reasons, I do commend them for their appeal and that it appears that they have helped many people become incredibly motivated to reach new goals and improve their personal bests.  In a different but similar way, Curves provided many who were new-to-exercise at the time an opportunity to get started in a comfortable environment.  And I myself have never been more re-exhilarated to help my clients than after attending my first IDEA fitness convention and learning tons of new things.  So there is certainly something to be said for bringing in fresh new concepts into your fitness quest.  But, without the standards, the fresh concepts can become more fad-like.

          Another reason people would seek out a fresh change to their fitness routines is that they have experienced some change within themselves.  The number one change that we all encounter at some point is aging.  How many times have you had the thought that you cannot still do what you used to do 10, 20 or however many years ago?  Yes, it is inevitable, that we all age and our bodies do break down over time.  Depending on what stage of life you are at, there will be things you wish you can still do that you were able to do while younger.  So you may be or SHOULD be looking for something new to do.  But let me be clear here that there are two sides to this.  First, is yes we do need something fresh as we enter new stages of our lives.  But this is because the fitness goals that we have at different stages require different plans to achieve them.  It is likely that your fitness goals will be different in your 70's as they were while in your 20's.  However, what has not changed and still remains, like those Chuck Taylor sneakers, as the standard is what you would still need to do in order to achieve those goals at that particular age.  What I mean by that is the same things that someone who has one set of goals needs to do at a particular age now, has not changed all that much from what someone of that same age needed to do 10 or 20 years ago.  The same regular exercises and healthy eating would still apply.

          It would be naive to think that fitness doesn't change some amount over time due to a number of organic factors.  Change isn't necessarily a bad thing.  As a Health Ed. teacher, I can tell you that we are very fortunate that we have advances in medicine on a regular basis.  And in terms of the fitness industry we need these advancements as well.  Typically they occur through the implementation of new research and more commonly through the advancements in training equipment.  But just because a new piece of equipment comes out, doesn't necessarily mean that it is needed or even of value.  Sometimes new equipment comes out just as a fad.  The Thigh Master comes to mind here.  There is constantly new things being brought to the fitness market with the hopes that it will catch on and be the next new thing, or even new version of what is already out thee.  Fitness equipment vendors now have multiple pages of offerings for the variety of foam rollers.  While new equipment can be beneficial, you need to ask yourself is it needed or is it excess?  Another great question to ask would be is will this be clutter or convenient.  A smartphone for example is in my opinion a great tool and a necessary innovation.  A smartphone reduces the amount of clutter, in that it eliminates the need for a laptop, camera, CD's, and standalone G.P.S. in your car.  But often times we are marketed things that just create clutter...specialized kitchen tools and appliances are common culprits here, and can be left without.  You can think about gym equipment in the same way.  Yes, some new equipment is great, useful and at the very least allows you to want to try something new at the gym...and there is no better fitness motivator than actually wanting to be active.  But all gyms from decade to decade carry tons of those blue-jean like standards of dumbbells and barbells.  So don't neglect those while you are at the gym!

          Please don't dismiss what I am saying about needing your fitness routines to be less trendy and based more on standards since I am the type of person who is most comfortable in a pair of Levi jeans and t-shirt.  As I have pointed out, a fresh approach to fitness does have its importance.  I just want you to remember that reaching fitness goals is most times easily achieved by simply keeping the standards in mind as with regular exercise and making healthy food choices.  There isn't anything novel about that.  The Law of Thermodynamics representing the balance of calories in and calories out (within reason) is just that, a scientific law because it does not change.  And if you look at current nutritional trends, like the Paleo diet, they are based on what people were eating thousands of years ago...talk about something standing the test of time!  I think of someone on one of these diets is akin  to someone shopping in a vintage store.  Although I always profess that it makes no difference to me what gets you moving, i.e. something new, old, fresh or whatever, as long as it gets you moving, I still routinely defer back to starting simple and sticking with what is tried and true.  You don't have to reinvent the fitness wheel.  You don't have to be doing the latest and greatest fitness trends because the basics do work!  When you feel good, you look good.  And when you look good, you feel good!  That goes for not matter what your fashion sense is.  Heck, dare I say, most of us who are into fitness want to look our best while wearing nothing anyway!  Keeping your fitness routines fresh and hip is certainly fun.  But keeping your routines centered around the standards will never go out of style.  A consistent routine that stands the test of time is the transcendent way to reach a fit new you!

          

How's the Weather?

          Welcome to afitnewyou!  One thing that so many of us do to start our day, and or week, is to watch the weather forecast to see what the weather is "going to do."  We check it not just because we are curious, but because the weather often factors into our plans and we need to know so we can adapt to it.  It could be something simple like wanting to know what the weather is doing so you know if you should carry an umbrella or which coat to wear.  Or, if you are like me who has a job whose work for the day depends on the weather, the weather will dictate what you are able to accomplish for the day.  Believe it or not, but this adaptation to the weather is a skill that we must learn.  If you ever check in an elementary school classroom, you will see that learning about the weather and how to appropriately dress for it is taught because of its simple but profound importance.  Like the "A, B, C's" we all eventually develop this skill of adapting our behavior, whether in choosing the appropriate layers or figuring out what work can be done for that day, to external circumstances.  And this lesson could and should be applied to other areas of our lives...for example with your fitness!  In order to reach the level of fitness that you are striving for, you need a plan.  The plan you develop is going to be set up around many factors, such as your current state of fitness, the amount of time you have, etc.  But it also needs to factor in variables that are beyond your control, like injuries, or things that just happen to "pop up" and steal away your time.  These factors are like the weather; they are things we need to adapt to because they are beyond our control.  Having the ability to adapt to changes, just as you do to the weather, that confront your fitness goals, will give you a disposition as sunny as a warm summer day and allow you to ultimately achieve them!

          Most weather forecasts don't just tell you about the weather for that particular day, they often go into an extended forecast, predicting the weather for at least the full week.  Although the forecast is only a prediction and the meteorologist may be wrong, there is usually enough information there to help you plan for the week.  The forecast isn't a guarantee, but it helps you plan ahead.  For example, people who have plans to travel usually look to and often rely on these extended forecasts for reliable information.  If they see something that might hinder their plans, like and upcoming storm, they might make an adaptation like rescheduling a flight.  This same technique could be used to help you achieve your fitness goals.  Your fitness goals are usually set around some time in the future, not today, just like the extended forecast deals with the end of the week, not today.  And like that forecast, you are not guaranteed the results.  But by looking at what the future may hold, you can plan ahead, and make any necessary changes.  For example, when it comes to eating healthy, it is best to plan your meals for the week ahead of time.  You need to plan for the upcoming days when you go to the market to buy the groceries you will need.  If you don't plan ahead, you can get caught standing in the rain without an umbrella figuratively if you are then limited to a spur of the moment food choice that is less healthy.  Furthermore, if you know in advance that there will be a roadblock in the future, you can adapt for it ahead of time.  Take for example that there are time when I know at the end of the week I will need to be at work for an extended amount of time.  On those days I will pack two meals instead of just the one.  Just like watching the extended weather forecast, knowing what lies in front of you will help you in your planning.

          Extended forecasts are helpful, but they aren't 100% accurate due to deficiencies in technology and just the true nature of weather.  However, daily forecasts are extremely accurate, and the less time into the future you look, the greater the accuracy they have.  Most phone weather apps, will even give you a forecast minute by minute with great certainty.  This is why many people will plan their day around the forecast in the morning.  Almost as essential as having their cup of coffee, is watching the weather report before they leave the house.  If there is a chance of rain, you will make sure to bring an umbrella.  If its going to be a little cool, you might carry an extra layer.  This concept of making an adjustment to your day is so simple it is done almost subconsciously.  But like the elementary school students learning about how to dress for the weather appropriately, it had to be learned at some point.  Starting your day with a plan and the ability to make adjustments to meet your goals the same way that you plan for and adjust to the weather, will have you making great strides towards reaching your goals.  An example, would be due to knowing that you have a meeting late in the day, you bring your gym bag with you so you can go straight to the gym instead of needing to go back home first after work.  The key is to start your day mindful of your goals and what the day might potentially bring.  If there is some knowledge that something might get the way of you achieving them, make the small adjustment necessary to keep you on track just as you would if there was a weather pattern you had to adjust to.

          It is often joked that the beauty of being a television meteorologist, is they have a job that their accuracy doesn't seem to factor into their job security.  It is ironic though in that so many people rely on the weather forecasts in order to function in some form or manner.  But while the forecasts may be lacking, it is our ability to adapt to the weather that saves everyone.  We learn from an early age how to adapt to something out of our control.  And as we mature, we learn to even plan ahead for it.  The same concepts should be applied to achieving your fitness goals.  In the same way that you would use a weather forecast to help you choose particular behaviors, you can plan ahead for the day or week by making the changes that would help keep you moving along.  Weather forecasts, are not perfect, but the better we are at planning for what the weather will be, and more importantly how to adjust to the weather, the more functional we are.  How many people keep an umbrella in their car just in case it rains?  In the same way, if you are trying to reach your fitness goals, you should keep a box of protein bars in your car...just in case you are forced to skip a meal.  With a good amount of certainty we can forecast what we will face in our lives.  But our ability to adapt to what lies ahead is really our strength.  Adapting to what the day brings you will help you reach a fit new you!

Let it Marinate

          Welcome to afitnewyou!  There are many times when we quickly become impatient with the time it takes to see the results we are looking for after starting a new exercise routine or eating plan.  After being motivated to start something new to achieve your goals, there is this excitement to reach a fitter new you.  But when the results don't appear over night, or in the time frame we were expecting, it is easy to become discouraged and want to quit.  I think this expectancy comes in part from a lack of knowledge in how the body actually changes, and also in part because we are becoming a society that longs for instant gratification.  Another reason why I believe people expect results to come so quickly is that many people are looking for the "magic pill" to fix whatever it is they are looking to fix.  Unfortunately, body change doesn't happen over night.  I know there are people out there that truly believe that if they eat a donut that it will "go straight to their hips," but this is simply not true.  The good news is that there is truth to the saying "good things come to those who wait."  If you are looking for a real, substantial and lasting body change, you need to give your new exercise routine and/or eating plan sometime to adequately affect your body.  So do not be discouraged if you are not seeing the results as quickly as you would like.  Rather, be encouraged that the changes will be lasting ones as your body adjusts to your new healthy lifestyle!

          I tell my students that the information age has been both helpful and hurtful to society.  Even though I might come across to them as the old man yelling "Get off my lawn!" I tell them that having information at our finger tips is both beneficial and detrimental all at the same time.  It is great to be have such easy access to information and to be able to communicate with one other, even those across the globe instantaneously, but it also has caused a good deal of the population to become impatient.  People become anxious if they do not get an automatic response after sending a text, message or email.  I also believe that there is a lack of appreciation for the ability to acquire information so easily, instead of having to physically go to the library and search it out.  The fact that cars can be fully restored and homes completely renovated within a half hour's time to the viewer's eye and a full season of a television show can be consumed in a weekend also contribute to this thought that things happen more rapidly than they require at times.  So when someone starts a new fitness regiment, they often think their results will occur as immediately as they have started.  Although the moment you decide to start working on your health and change your behaviors to help you achieve your fitness goals you have initiated the body change you are seeking, you will most likely not see immediate results.  However, if you give your body the time it needs to adjust to your new lifestyle, you will see changes that last!

          When you make changes to your physical activity and eating habits, your body and its metabolism need some time to adjust.  The brain needs time to know that the new things that you are doing are not just flukes and that it should adjust to the changes.  In order to see the body change results you are looking for, you need to be patient.  You need to let the changes marinate!  Think about some of the finer things in life, cheese, wine, bourbon...they all become better as they are given the time to age.  Meat that is put into marinade is better when it is left to sit overnight.  You too will get more out of what you are doing if you give it the time to take its course.  Don't expect immediate results; and don't get discouraged when they do not happen immediately.  Let your new routine marinate, give your body the time it needs to adjust to the change.  One workout will not cure years of inactivity.  But your body will in fact change to the changes you make...just be patient and keep up with doing what is good for you!

          It is never too late, and no one is ever too far gone to start adopting healthy habits in one's life.  And the moment that you do decide to take control over your health and fitness is the moment that you start the journey to a fit new you!  Just don't be dismayed if you are not seeing the dramatic results that are akin to a home renovation or a car restoration that is edited into a half hour show when it takes weeks and or months in reality.  Transformations are possible, they just take time.  If you continue your efforts, your body will benefit in the long run like many of the finer things in life that become better over time.  Do not be discouraged!   Results will come!  Letting your new health routing marinate is realistic and lasting way to reach a fit new you!

Spring has Sprung

          Welcome to afitnewyou!  Today is the first day of spring and it is a day of importance for a good number of reasons.  As it is one of the two equinoxes we have 12 hours of sunlight with the sun being directly overhead at the equator.  However the day has some other meanings that are more important for those of you who are reading this.  First, it is a great day to assess how you are doing on the resolutions you made for New Year's.  We are just over two and a half months into the new year, and I wonder how many of us have kept up with those goals we set a relatively short time ago.  In my experience, many people have falling off of their fitness goals by now.  But, there is still plenty of time to get back on track.  The start of Spring is also an uplifting time for many, with the increase in the amount of daylight, the warming temperatures, and the budding flowers all contribute to people feeling more positive and getting more active outdoors.  Spring reminds us that summer is just around the corner and we need to get back to working hard on our fitness goals.  So let's use today to assess where we are and what we need to do to achieve the body, health and strength we are striving for!

          Most gyms do the most of their marketing around the start of the New Year.  It is easy to understand why they time their specials and incentives to join their gym when people are motivated to start the new calendar year off on the right foot.  The number of new gym membership subscriptions are highest during that time.  And when people sign up, they do so with the intention of continuing all year and working harder than they ever had.  However, by this time of year, the start of spring, most of those people have fallen off of their fitness quest, and are no longer getting to the gym as often as they were at the start of the year.  Maybe you fall into that category as well.  Believe me, I know its hard to stay motivated.  But the New Year didn't start all that long ago...less than three months!  So whatever it was you were motivated to do that you made a resolution for is still more than obtainable this year.  Your goals may not have changed, but if you look back on them, you probably can see changes that you need to make in order to achieve them.  Use today as the day that you look back and check on your progress.  Have you been making progress?  If so, is it possible to ramp it up?  If you haven't been, what can you do to get back on track?  In most areas of life, Plan "A" doesn't work; you often need a Plan "B."  Let the start of Spring help remind you that you had goals for the year a couple of months ago, and that you still have plenty of the year left to still reach them.  Reassess your initial plan of attack and make the changes necessary to achieve them.

          For most people, the resolutions at the start of the year include improving upon their health and fitness in some form or fashion.  This is because the majority of us know that being healthy and fit is a good thing.  Even though we know this, it still becomes a challenge to so many to actually work on their goals.  Most people need some sort of extra push to keep them on track with attaining the level of fitness that they are striving for.  Finding motivation is easier with significant events such as the New Year, or an upcoming wedding or school reunion.  It is definitely harder during the more mundane times of the year.  Without the carrot of an upcoming an event dangling in front of you, it is easy to become lazy.  So welcome spring and today's equinox as a motivational day.  Spring means that summer is only a few months away.  And if your goal includes looking good in your beachwear then you need to put the gym time in now!  We know that body change doesn't happen over night.  You need to work hard now during the spring in order to achieve the body you desire in time for the summer.  Just as the budding flowers and plants will look better after a couple of weeks when they have been able grow, you will look better too in a few months...if you put the work in!

          Spring has sprung!  The winter is over!  Its time to shed those heavier clothes that hid our imperfections so well.  The summer and even lighter clothes are a just a few months away.  Are you ready for the spring?  Will you be ready for the summer?  If you have been keeping up with your fitness resolutions set just a couple of months back you should be.  If you're not ready, what can you do now to get there?  It is not too late; it is never to late to start working on your fitness goals.  Let the warmth and signs of new life reinvigorate you to attain the health, strength and body that you desire!  Spring is a reminder that like a bulb planted in the ground that turns into a beautiful flower, that it is the time of year to find a fit new you!

Make Today the Day

          Welcome to afitnewyou!  I'm sure I am not the first to do so, but let me wish you a very Happy New Year!  This is it!  This is the time that most people decide to make a resolution to become the fitter, healthier, overall better versions of themselves.  While some may say that it could be looked at as a rather arbitrary time to start on your fitness goals, it is pretty obvious why so many people start as of today.  For example, if you had watched any of the New Year's festivities that took place at New York's Time Square you would have easily seen that Planet Fitness makes their brand quite visible.  Also, plenty of gyms offer discounts for signing up for memberships and / or training sessions, making it an easier time to get started on your fitness quest.  It is also during this time that so much advice is given out on how to meet these goals; so here I am doing that as well.  For those of you who read this blog regularly, you know that I like people to make small changes, that can be maintained over the long haul.  Small changes are ones that are most likely to be adopted into regular, healthier habits.  I find people try to the start the New Year with too many goals, too lofty fitness goals, or very likely a combination of the two.  I have no problem with anyone wanting to shoot for the moon, as long as you know and can appreciate that you are however starting at sea level and have some benchmark heights along the way that need to be reached first.  I say this because many people often fail at maintaining their resolutions because they become overwhelmed rather than motivated by them.  And believe it or not, but a good majority of the time this failure starts right out of the gate.  A lot of people have New Year's Day itself off of work and are still wrangling with the idea of returning from the holidays.  This could lead to you already missing your start date of Jan. 1 if you haven't quite started on your goals.  Maybe you have the idea that you will start as of next Monday, the 7th, which is already a week into this New Year.  That is ok, if that is something that you will stick to.  But, I rather you make today the day to start.  Whether you are reading this late on Jan. 1st, Wednesday January 2nd, or whatever day you ultimately find this, stop what you are doing and make this the day you start working towards a fitter new you!

          Again, I understand that starting out the New Year with resolutions is something that so many of us do.  But, think about your own resolutions...are any of them similar to those that you made last year or even other previous years?  Are you making the same resolutions again because you had failed at them and long forgot about them before the winter was through?  Or, are you building on what you had achieved from last year's resolutions?  Although I am asking that as a fairly loaded question, because I believe most people make resolutions and then break them, I am sure that there is some bit of positive that you can build off of from what you wanted to achieve last year.  Maybe you far surpassed your fitness goals from last year and now you have motivation to accomplish even more in 2019.  Or it could be possible that although you didn't fully reach your goals, you were able to recognize where you didn't do so well and more importantly what you need to do in order to do better.  Even if you want to plead the fifth about how you progressed at those resolutions of old, you can still use today as your starting point.  There is a saying in alternative medicine "The Li proceeds the Qi," meaning that the intent of the treatment is just as important as the treatment itself.  This relates to achieving your fitness goals as well, in that you need to have the intention of starting on them before you can accomplish them.  So no matter where you are on the success chart from last year, or where you are starting from here at the beginning of 2019, make today the day you start on your goals, simply by dedicating yourself to achieving them.

          I can bet that many of the people who want to be healthier (those especially who don't read this blog) will fail within the first two weeks because they don't even know how to start.  Like I mentioned before, many people want to start the year off strong but either from being hung over from a New Year's Eve party and/or are still coming off of the holidays, don't act on their fitness goals on Jan. 1st.  Then with the 2nd being in the middle of the week, they put off staring on them until the weekend.  But then the weekend comes along and they're too tired from just having gone back to work for a couple of days.  Before you know it its Monday, and practically already a week into the new year.  For many of those who haven't started on their resolutions to be healthier by now, they are already willing to throw in the towel because of a sense of failure.  But it isn't too late!  You can still start today!

          One of the common things I find with people who do a great job at achieving their goals is that they never become overwhelmed by them.  They never let what should be motivational, become the thing that holds them down.  And I have said before, the easiest way is to reach your goals is to keep them small and achievable.  Make your "Day One" something as simple as putting your goals into words.  For example, you can make your goals public on social media and / or on a post it note on your fridge or calendar.  Or, you can start by doing some simple physical activity like performing just one set of push ups to get a baseline of where you are starting from.  Another great way to get started is by "ending" something else.  For example, you can use today to remove all of the sweets and snacks left over from the holidays.  Usher them out just as we did to 2018.  Starting small can be even as simple as stating to yourself what you want to achieve this year.  Take one of these small steps, or something of the kind to get you going today.  Then use the rest of the year to improve and build upon that first step.

          It doesn't matter today how you feel about your fitness goals from last year.  If you achieved them, fantastic!  Now you know you can accomplish your goals, so build upon them and reach even higher heights!  But even if you didn't, you should try to recognize where your shortcomings were and how you can improve during this calendar year.  You're certainly not expected to reach them today, but even simply being positive about the possibility of reaching your fitness goals is a great starting point towards achieving them.  Start small, but start today in any way possible.  How many clichés have your heard that go something like "A journey of a thousand miles starts with a single step"?  I am here to help you reach your fitness goals, but you need to take that first step on your own volition.  Don't wait for a more opportune time.  Carpe diem!  Making today the day you set out on achieving your fitness goals is the motivating way to reach a fit new you!