EVERYONE can make a new year's resolution - the tricky part is following through.
How do you stay motivated after the excitement of the holiday season is a distant memory, after turkey, trees and fireworks are replaced by the reality of cold weather and the nine-to-five norm? It's hard. The unfortunate truth is that of all the people who make a new year's resolution, only 20 per cent stick with it all year.
Here are some tips to help you achieve your fitness-related resolutions.
? Go slow
Most experts agree that it takes about 21 days to create a habit, and six months for it to become a regular part of your daily life. So don't become frustrated if it takes you a while to get used to a lifestyle change. You don't want to burn yourself out, so don't try to do everything at once. Start by going to the gym once or twice a week for an hour, and work your way up from there. Never force yourself to spend three hours at the gym every day, when you've never even been on a treadmill before. That's a quick way to intimidate yourself right out of your resolution.
? Don't measure success with the scale
Remember that muscle weighs more than fat. Pay attention to how you look and feel, rather than focusing on the number on the scale.
Get your body fat tested regularly, and pay attention to improvements in your strength and cardiovascular fitness. Are you noticing it takes longer to grow out of breath on the treadmill? Did you increase the weight on the leg press? And, take notice of how your clothes fit. It's possible that even if your weight is maintained, your jeans could feel looser. These are some more pertinent ways to monitor your success.
? Make it fun
What sounds like more fun: spending an hour at the gym or a day at the ski hill?
If you say the ski hill, you're not alone. That's why it's a good idea to combine the gym and outdoor activities to increase your enjoyment level, and make fitness feel like less of a chore. Take advantage of the winter months by going skiing, snowshoeing or ice skating. If it's above zero and dry, go for an afternoon hike. And as the temperature starts to rise, try tennis, climb a mountain, or spend an afternoon kayaking. There are plenty of fun, active activities you can take part in to supplement your time at the gym.
Shaun Karp is a certified personal trainer. For further information call his office at 604-420-7800 or visit his website, www.karpfitness.com.
