The beginning of the new year brings with it the opportunity to make good on their fitness goals are met from the previous year. For exam...
Skip the laundry list of resolutions and chose one word to spell your year, recommending Shay Kostabi, master trainer for Flatiron Flybarre in New York City. "Choose only one word that describes how You want to feel not what you want to look like or what you think you should do is very strong." Say aloud, write it down and connected with it. Your theme will guide you in aligning your actions, behaviors and goals, said Kostabi, used words like "rise," "glamorous" and "clarity" in the past.
This suggestion may sound counterintuitive, but many people put too much emphasis on their training and too little on nutrition, said Petrina Hamm, ACE-certified coach and founder of PetrinaHammFitness.com. "You can't out-practice bad habits." Open comfort food and fast food and cooking simple meals like chicken flavored rice, noodles and other food fast and healthy. "You don't need the skills Julia Childs," said Hamm. Keep healthy staples on hand such as eggs, whole wheat pasta, beans, frozen vegetables, yogurt, fruit and chicken breast.
3. take time for yourself
Find a way to de-stress help you mentally and physically. Chronic stress is associated with an increased risk of cardiovascular disease and sudden emotional stress can even trigger a heart attack. Give yourself to "take five" and do something good for yourself, said Jamie Walker, CEO and co-founder of the online tool SweatGuru.com. Walking, practice deep breathing, turn off your cell phone, watch videos or funny yoga to unwind.
Keep your eye on the prize of 90 percent of the time and giving away 10 percent leeway, said Astrid Swan McGuire, Barry Bootcamp instructor in Los Angeles, CA. "it's not about a diet jumpstart or quick fixes. It's about dedication. Be 90 percent ready every time! "When you are dedicated to the 90 percent of the time which gives you 10 percent to enjoy a cocktail or celebrate your birthday, knowing your commitment will keep you on track.
Everyone wants a flat stomach but only a few people who are willing to give up alcohol to do so, said Bryan Ortiz, certified trainer of BrooklynBadAssFitness.com in Brooklyn, NY. Red wine may be heart-healthy, but they are excess calories add up quickly if you're trying to lose weight. A study published in the "American Journal of Clinical Nutrition" that involves more than 7,700 men over five years found that middle-aged men are turning from moderate drinking for drinking or abstinence only occasionally showed the highest frequency of weight loss. Want flat abs? Ditch the booze.
6. Push Yourself When you work Out Alone
It's easy to find motivation to coach "shout" in your face, but working alone should not provide an excuse to go easy, says certified coach Bryan Ortiz. "Clients get lazy when they are working alone and slack. I want them to visualize I yelled at them to get them out of their comfort zone and get a bad ass body even when I'm not there to train them. "Working out with friends, listening to music motivating fit or find ways to inspire yourself to push beyond your comfort zone.
7. commit yourself to a Race or event
Sign up for the race-well that's Tough Mudder, race 5 k or a charity that raises money for a good cause-motivate you to achieve your goals, a certified coach Bryan Ortiz said. "It gives you something to championed outside looks great for the beach." As a bonus, you also get a sense of pride and accomplishment when you cross the finish line. Good to try include Spartan, Goruck Challenge, the Ragnar Relay and others.
8. Progress Slowly
This may sound pious to go from the couch to a full Marathon within three months, but if you jump in at once, you will probably end up getting hurt. On the contrary, work your way up gradually, said Amie Hoff, a trainer NYC and founder of HoffFitness.com. "Mini set goals. If you want to run in a marathon, first find the show running. Then up to 5 k, rather than 10 k. Work up to a half marathon and finally, Marathon. "You'll not only feel comfortable walking with others in a group format, but you will understand the logistics of their race set-up as well.
9. Reward Yourself
Give yourself a small financial rewards for each exercise acts as a motivation and could go into a new fitness accessory or piece of clothing. "I advise my clients to get rid of $ 5 for every time they complete an exercise or follow up on an appointment with me," said Yana Hempler, a coach from Victoria, British Columbia. "This way you not only get healthier but saving to buy something you want to buy for yourself." Spend the extra dough on a pedometer, a pair of gloves, uplift resistance tube or a pair of new shoes to exercise.
10. track your progress
While tracking your food intake to help target problem areas, it's a good idea to also keep an eye on your workout and your emotions, said Angelique Millis, Los Angeles, CA-based fitness professional and lifestyle coach. "Set goals for yourself and take five minutes every day to update your journal, including keeping track of your feelings about your fitness journey." Hold yourself accountable but also have patience with yourself take the time to understand the personal habits and behavior, said Millis. "Plus, it's useful to look back and see the progress."
What Do YOU Think?
What are your resolutions for the year? Are there any repeats from last year? Will you be trying to take these trainers’ advice? Leave a comment below and let us know.
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