Every year, many of us make promises to ourselves to get in shape, lose weight and improve our health.  We all have good intentions, but sometimes we just can’t seem to stick to those plans. Well this time, it’ll be different because you’ll know the secrets to a successful start and easy ways to stick with it.

Follow these steps to get back on track. They’ll work whether you used to exercise regularly and want to re-start, or if you’re a novice who wants to revive your resolution from Januarys past.

1. Set realistic goals.

The biggest mistake people make is that they set goals that are virtually impossible to reach.  I know you want to see results as fast as possible, but please be patient.  Small changes over time add up to dramatic results.

If you simply start walking three or four times per week, for as little as 15 minutes, you will (a) feel better, (b) decrease your risk of heart disease, and (c) burn more calories than you will by sitting.

2. Evaluate your body.

Our bodies grow a little older each year.  Joints may get a little stiffer, and we may develop aches and pains we never used to have.  Do an honest evaluation of how your body feels right now.

Are you experiencing any pain or tightness in certain areas?  Do certain movements or activities increase your pain?  If so, consider these issues when choosing the types of exercise that will be best for you. For example, if you have knee pain, then maybe go for cycling or swimming, not running.

3. Adopt a new routine.

Go crazy and try something you’ve never done before or something you’ve always wanted to do.  Go for it, whether it’s a Zumba class, working with a personal trainer, or taking tap-dancing lessons!

The first time you try anything new, it will feel awkward (remember the first time you rode a bike?) so please be patient.   After eight to ten sessions, you just may be hooked.

4. Schedule it.

Treat every exercise session just like you would a doctor’s appointment:  put it in your calendar and don’t miss it unless you absolutely have to.

5. Be Zen.

Incorporate some form of mind-body exercise into your weekly routine. Why? Because it can lift your spirits, improve your attitude at home and at work (even if you already have a good attitude!), and help you adopt a more patient approach to your other exercise.

In as little as three to five minutes before you leave for work, you can do some deep breathing exercises to help relax you and set a positive tone for your day.  To take it to the next level, try experimenting with yoga, Pilates or meditation; see what you like and what works best for you.

Challenges

There will always be days when you don’t feel up to the gym, a walk, or even your favorite exercise video.  You need to determine whether it’s because your body is tired or because you’re simply not motivated.  When you tune into the difference, it will dramatically impact your overall progress.

When your body is tired, you need to rest.  But when you’re not motivated because you’re having a bad day, exercise is the best thing you can do for yourself.

So now’s the time to get moving and start feeling really good again.  Follow these simple guidelines and make exercise a part of your life…forever.

Get Fit & Smile,

Molly

Originally Published in the GO! Newsletter (GlobalFit)

http://www.globalfit.com/gonewsletter/go.asp?YYYYMM=201109&article=F101

It’s always great to come back to Gainesville.  The highlights of my trip are always the fabulous dinners at Mama’s house with my family and friends, seeing my niece Sloane, catching up with old friends, and getting new ideas to add to my workout routine.

My two workout buddies (Debbie Lee and Laurie Glass) and I got together for a “workout reunion” today.  Every Sunday, rain or shine, we would meet up for a great workout…no matter how hard I tried to convince them to skip the “endurance crap” in exchange for a skinny vanilla latte at Starbucks.   We lucked out when Laurie (who now lives in Stillwater, Oklahoma–Wave the Wheat) and I happened to be in town at the same time.  The fast twitch girl (me) was relieved when there weren’t enough bikes left in the Spin class (which ended up lasting for over an HOUR) so we focused on lots of strength and flexibility exercises.

I asked Debbie and Laurie, who both teach killer group exercise classes, to show me their favorite stretches.  Now, let me be clear:  these stretches are not fun.  It seems like ex-gymnasts and dancers are the only people who really enjoy stretching.  For the rest of us, it’s painful.  Period.  But, I know it’s something we all need to do especially as we get older.

The first stretch is called the Pigeon Pose and it’s hard.  I live next to a park that has a lot of pigeons and I can honestly tell you that I’ve never seen a pigeon in this position. Maybe they get that way on a plate in Paris when they’re being served under the fancy name of Squab.  Anyway, I’m sharing the advice of my two good friends so why not give it a try?

Position yourself on an exercise mat with one leg in front with your knee in a 90 degree angle.
Shift your weight and straighten your back leg out like you are trying to do the splits.  The front of your thigh should be facing the floor.   If you can manage this pose, lean your torso as far forwards as you can.  You will feel an unbelievable stretch on your hip flexors and quads on the back leg and the piriformis muscle on the front leg.  When you repeat this exercise on the other leg, you’ll find that one side is a little easier than the other.  This is good to know since you can spend some extra time on the tighter side.

The second stretch, the Extreme Quad Stretch is “painful but necessary” according to Laurie.

  Place your back foot up against a wall like you see in this picture.  You don’t need to make it flat against the wall–simply do what you can comfortably.  It was a really good quad stretch until Laurie made us lift our arms over our heads.
Hmmm….that made it a lot harder.  She does this in her Yoga class back in Stillwater and told us that it has gotten a lot easier and she has gained a lot of flexibility in her hips and legs.

Thanks to my buds for being the perfect stretching models!  And now it’s your turn.  Give them a try and tell us what you think.  If you know a variation of these or have any other great stretches, please share them with us.

Be Strong AND Flexible,

Molly

Ahhh…summertime.  It’s time to head to the beach (or the shore as they call it up here in the Northeast) and have some fun in the sun!  When I ask people what they love to do at the beach, unfortunately, the number one answer is “read a book or a magazine”.  Reading is great, but how about adding some exercise into your beach vacation this year?  All you need is your swimsuit, some running shoes, and lots of sunscreen. 

Try it—You’ll Like it

Going for long walks on the beach is great exercise.  It’s relaxing and it allows you to really appreciate the beauty around you.  But, if you want to get into really good shape while you’re “beaching it” this year, try the following workout.  It’s my favorite and I do it whenever I go to the beach.

• Warm up.  Okay, it’s already warm outside but you still need to warm up your muscles.  Walk briskly down the beach for about 5 minutes.  Stop and slowly do pain-free range-of-motion exercises to get your body loose and ready to move.  Don’t leave any body parts out!
• Run!   Ease into it but make yourself run faster than you would if you were going out for jog.  Run until you finished counting to 100 in your head.  You can count as fast as you want (to get it over quicker) or you can count slowly—which is a better workout.  (If you can’t run, walk as fast as you can).
• Walk.  This is your time to recover.  When you feel like your heart rate is coming back down to normal, then it’s time to move again.
• Run!  Just like before but this time will be easier.  You’ll notice your body loosening up start to feel good.
• Walk.  It will probably take a little longer to recover this time—that’s okay.  Listen to your body!  The more you do this, the less recovery time you’ll need.
• Push-ups.  You heard me.  The sand won’t kill you so get down in position and do as many as you can.  If you’re new to this, do a modified push-up with your knees in the sand. 
• Squats.  Stand facing the beautiful ocean, knees shoulder width apart, and perform 10-20 squats.  You’ll thank me for this later. 
• Walk.  It’s time to recover again.
• Run!   This will feel like the best one yet.  Focus on your form and staying light on your feet.
• Walk. 
• Push-ups.  Try to do 5 more than the first time.
• Lunges.  These are so good for you but don’t do too many the first day—they can make you really sore!  Try to do 8-12 if you can.  
• Walk.  Walking right about now feels really good. 

If you’re super ambitious, you can keep it going for as long as you like.  However, with an intense workout like this, the good news is that you can do it all in about 20 minutes!  And it will rev up your metabolism, sculpt your muscles and improve your cardiovascular health all at the same time. 
Save the Best for Last!

I purposely left out exercising in the ocean since many of you happened to see Jaws back in the 70’s.   It didn’t scare me but I refused to get in a bath tub for about a year after I saw it!  

Seriously, the best part of this workout is being able to take your shoes and socks off and go running into the water.  Go for a nice swim and let the healing salt water do its job. 

You’ll feel GREAT after this energizing workout!  And you should be proud of yourself for choosing YOUR HEALTH over People Magazine! 

Stay well!  Molly

Originally published in GO, GlobalFit’s online healthy living newsletter.”  http://www.globalfit.com/gonewsletter/default.asp