Your Resolution Solution
By Kelli Calabrese MS, CSCS, ACE
Polls show that the number one New Year's resolution is still to lose weight
with exercising more coming in at a close second. The New Year gives people hope
that their situations can improve. Itís an opportunity to fulfill all of last
Unfortunately most resolutions donít make it past February. But most people
don't start out with the right tools or a solid plan. When obstacles begin to
arise, the resolutions quickly fall by the wayside.
Creating a new habit takes both information and inspiration. Here are 10 ways to
overcome the most common obstacles people face in sticking to their resolutions.
1. Too tired -- Remember that exercise gives you energy. And the more you
exercise -- the more energy you will have. Where would you be if you were too
tired to work on a relationship or too tired to meet an important deadline? Use
visualization to think about how great you will feel when you begin exercising
and the endorphins kick you into a natural high. Think about how you'll feel in
an hour if you donít exercise compared to if you do.
2. Overwhelmed -- If your resolutions were to lose weight, drink more water,
exercise regularly and quit smoking, you will be setting yourself up for failure
by trying to change too many things at one time. Start small. For example, start
bringing bottled water to work the first week. Head to the gym during week two.
When you've mastered several weeks of going to the gym, begin to smoke one less
cigarette a day. Every week or so, take your new healthy habit up a notch by
increasing the dose to move you closer to your goal. But do so gradually.
3. Past failures -- Just because you haven't been able to stick with exercise
before doesn't mean that you can't do it now. Identify what your greatest source
of sabotage has been. Identify the triggers that inhibited you from staying on
track and come up with a solid plan to overcome those obstacles.
For example, if you continually overslept in the morning and missed your
workouts, try turning off the TV and going to bed a half hour earlier. You can
catch the highlights as you're on the treadmill in the morning. You can't keep
doing the same things and expect different results.
4. Not sure what to do -- Look for a credible fitness and nutrition professional
like the ones found at eFitness. There are many myths in diet and exercise. If
you want to maximize your efforts, you need to be sure you are following the
basic and proven principles. At eFitness, you can get 24/7 live support as well
as the support of weight loss and fitness experts, which include some of the
nationís most sought after certified fitness professionals. The support of
members, information from a weekly newsletter, convenience, confidentiality, and
customization of the meal and exercise programs take out all the guesswork.
5. Tempted to skip a workout -- Put an image in your mind of how you will feel
when you are fit. How will you look? How will you act? How will people react to
you? What will your energy be like? Keep in mind that achieving health and
fitness takes consistent effort. You may even want to cut out inspirational
pictures and view them to be reminded of what you're aspiring toward. Think of
the long-term consequences of skipped workouts versus consistent exercise.
6. No support -- If your spouse, roommate or family members are trying to
sabotage your efforts, find a gym buddy. Look for someone, who has a similar or
slightly better fitness level and agree to a training schedule. Having the
commitment of a gym buddy will increase your chances of showing up for your
7. No progress -- It takes at least six weeks of regular and intense exercise to
begin seeing and feeling a difference. Your health will begin improving long
before you see changes on the scale. Measure your progress and success by using
weight, body composition, circumference measurements, clothes size, improvements
in strength, and so on. Take your measurements now and set a goal as to where
you would like to be in six weeks, three months, six months and 12 months.
If possible, sign up for a complete fitness evaluation with a personal trainer
to find out your resting heart rate, blood pressure, body composition, strength,
endurance and flexibility. This way, you will be able to see improvements and
compare your progress. Donít forget to reschedule the re-evaluation date, which
will help keep you on track.
8. No equipment and no money -- You donít need anything fancy or expensive to
begin exercising. You can put one foot in front of the other and begin striding
out the door. As a beginner, you can use body weight exercises without
equipment. A small investment in a fitness ball, tubing and dumbbells can go a
long way. Check out our company store for a variety of exercise products.
9. Iíve never been athletic -- Stretch your comfort level. Maybe you never
pictured yourself playing racquetball, mountain biking or in a kickboxing class,
but if you keep yourself open to new activities -- you might just find several
that you truly enjoy and want to do often. Donít be afraid to try a sport you
enjoyed as a child. Remember, itís the things that you DONíT do that you will
regret. This isn't gym class. Fitness should be fun.
10. I canít stay on track -- Keeping a workout log gives you an idea of your
progress at a glance. You can record your goals, exercises, heart rates,
duration of cardio, water intake, food intake and so on. Having to write
everything down makes you accountable, is therapeutic and allows you to see your
progress along the way.
There will be obstacles. You may encounter a plateau or unexpected life event
that may throw you off track. Remember that this is part of the process, and
while you may wander temporarily -- you can get back on track the very next day.
With the eFitness personalized fitness and meal plans, you have the support and
expertise of health and fitness professionals on your side. This is a joint
responsibility, and we will do our part to help you keep your resolutions all
Most of us aren't going to look like the cover models on fitness magazines. It's
not reasonable to think you should lose more than 1 percent of your body weight
a week. You should not commit to keeping up with an unrealistic and/or unhealthy
exercise program. This is a journey and it's for life, so take it slow and enjoy
Kelli Calabrese MS, CSCS, 2004 Personal Trainer of the Year - Online Training.
Kelli is a 20 year fitness industry leader. She has 3 fitness related degrees
and 24 Fitness, Nutrition and Lifestyle related certifications. Kelli is the
former Lead Fitness Expert for eDiets and eFitness and remains a regular
contributor. Kelli is the author of Feminine, Firm & Fit - Building A Lean
Strong Body in 12 Weeks www.FeminineFirmandFit.com. She has transformed
thousands of bodies just like yours. She is available for phone coaching, online
training, grocery shopping tours, seminars, and media opportunities. For more
information go to www.KelliCalabrese.com
or e-mail Kelli@KelliCalabrese.com