It’s hard to believe that 2010 is here already! With the coming of the New Year, also comes New Year’s resolutions, and now is the time that most people start to reflect on what they hope to accomplish in 2010. It is also a time to reflect back on what you’ve accomplished this year in 2002-your achievements in the areas of family life, career, financial endeavors, home, and hopefully your health, amongst others.
While I am a strong believer in living a balanced life, I know it is often easier said than done. While each person has his or her own priorities for their lives, I always urge people to consider what effect their health plays on each of the other aspects of their lives. For an example, let’s say you are motivated by financial aspirations, and so you made a million dollars this year. As nice as that sounds, if your health is failing and you are confined to a hospital by the time your 50, what does it really matter what amount of money you made if you’re not able to enjoy it? Other people out there may choose goals that bend more towards family. If that’s the case, isn’t it important to take good care of yourself for your family’s sake if not for yours? If you have ever lost a loved one, you may have caught yourself thinking, “I would give anything to have them back.” That is tribute to the importance that you place on that loved one, and that is reason enough to take the proper steps towards living a long and healthy life while you still can.
Let’s start at square one. Are you satisfied with your health at this juncture in your life? If you are, fantastic! I think that’s great! But more times than not, that is not the case. If you would like to increase your level of fitness, start by being as specific and realistic as possible, and decide exactly what it is you want to change about yourself in the coming year.
From that point, map out the route that will take you where you want to go. Now, when I say to be realistic, I mean just that. If you’re not currently exercising, don’t set yourself up for failure by telling yourself that you will start out running five days a week. Use progression and safety in whatever you do. If your goal is to run five days a week and you’re not exercising at all right now, then start out walking three days a week for the first few weeks until you get comfortable at that level. From there, incorporate jogging for a block for every three blocks you walk. Then maybe increase that to two blocks, and so on and so forth.
After you have established what it is you want to change and how you’re going to go about it, set some short-term goals for yourself. Maybe your one-month goal will be to walk three miles without stopping. Each person will be different, but try to use good judgment and listen to your body for signs of overexertion or pain. Pain is different from fatigue. Pain is never good and shouldn’t be “worked through”, as they used to teach in the old school. Fatigue, on the other hand, is something that can be overcome. So listen to your body and pay attention to what it tells you.
Next, establish a six-month goal. Maybe you want to be able to jog for three miles without stopping. That is realistic provided you maintain your exercise regime on a regular basis. You first set your sights on one mile, then a mile and a quarter, next a mile and half, and so on and so forth. Maybe your one-year goal is to run five miles without stopping, three or four days a week. This, too, is a good goal-it’s tangible, realistic, progressive, and you’ve set up intermittent goals to monitor your progress along the way using the format described earlier. This is just one example of a running goal, but this approach can be applied to any goal out there that is worthy of accomplishing. So don’t be afraid to set your sights high and just go for it! You can accomplish anything you set your mind to.
Here is a summary of the key points discussed above:
* Evaluate your current state of health
* Map your route
* Use progression
* Incorporate safety
* Establish short, medium, and long-term goals
* Last but not least, enjoy your achievements!
Best wishes for a happier and healthier you!
Copyright © 2010 Optimum Condition, LLC. All rights reserved. Melissa Allen, CPT, BS, CES is a certified personal trainer, corrective exercise specialist and Medifast health coach, is the owner of the Optimum Condition Corrective Exercise & Performance Center, located in El Cajon, in the East County of San Diego. We specialize in customized fitness training & corrective exercise for both recreational athletes and post-rehab clients, as well as guaranteed weight loss programs or your money back. You can schedule a free consultation to help you get started. Please visit her website at OptimumCondition.org.
