|Gainesville, FL -
January 7, 2012|
Published by The GainesvilleSun on Saturday January 7, 2012 at 6:01 a.m.
Every year losing weight and getting fit are at the top of New Year's resolution lists. Keeping up with shedding pounds and staying in shape are also among the first and most commonly broken resolutions, according to a Time Specials report.
After the extra helpings of holiday feasting, not to mention the imbibing to toast in the New Year, it is not uncommon for people to take the vow to get into shape for the year ahead.
“All health clubs across the nation see an increase in membership in January,” said Debbie Lee the director of marketing for Gainesville Health & Fitness.
“People need a reason to get started and the New Year serves that reason,” Lee said.
Most Americans gain about one pound during the holiday season, according to the American Dietetic Association. The problem is that people tend to hang on to that one pound and over several years of gaining (and not losing) a pound a year, most people develop an average of seven pounds of belly weight.
For those serious about getting in shape, there are simple habits to practice at home and at work to keep a steady routine going.
Clear your home of unhealthy snacks and fattening foods, suggests Roxanne Hartman, a registered dietician with Gainesville Health & Fitness.
“One of the best things to do is to not keep temptations at home,” Hartman said.
Hartman also suggests logging the foods you eat to provide a clear idea of what you are actually eating.
Eat snacks with protein or healthy fats. Yogurt, hard-boiled eggs, nuts, string cheese as well as fruits and vegetables are easy to keep at home or work for midday snacks, Hartman said.
Aaron Palmer, owner of Gator Fitness and Training, seconds cutting sugars out of the diet.
“A teaspoon of sugar can suppress the immune system for four hours,” he said.
He recommends grocery shopping on the outside aisles of the supermarket where you will find fruits, vegetables and good fats.
“The inside aisles have the hydrogenated oils and processed foods,” Palmer said.
Palmer said work-out routines should mimic functional everyday movements. He promotes learning how to perform six basic workout movements properly in order to stay fit at home.
Body weight squats, lunges, basic push-ups, sit ups, shoulder presses and dead lifts are daily movements that translate into a workout routine.
“Whenever you pick up a piece of heavy furniture or move a box you are practicing a dead lift,” Palmer said. “People are afraid to lift heavy weights at the gym because they don't want to get hurt, but they are already doing it at home.”
Learning basic motions helps uncoordinated people create their own specialized workout plan they can stick to, Palmer said.
“It works for people who have not done anything physical at all,” he said.
“Ensure your resolution is SMART: specific, measurable, attainable, relevant and timely,” said Chris Marhefka the owner of Body by Boris.
In order to stick to the established goal, Marhefka said to set aside time in a Google calendar or just a post-it note at work as reminders.
It is possible to stay in shape from work or home without joining a fitness center.
“We do a TV challenge with our clients,” Marhefka said. “Every time there is a commercial on TV, our clients have to do an exercise challenge to get them moving.”
Getting up and moving around for five minutes every hour at work helps keep your body more efficient and focused. Gardening, taking the dog for a walk or walking to the grocery store helps people become more inclined to make changes to daily habits, he said.
Derah Hubbart, 58, and Reuben Hubbart, 68, do a warm-up routine at Gator Fitness and Training, a crossfit gym in Gainesville.
Mike Griggs, manager of wellness programs for Munroe Regional Medical Center's LifeTime Center in Ocala, suggests the process start in your head.
“One, be ready to commit. A readiness-to-change mindset is crucial; if you don't have it, it'll just be a drag on your lifestyle making it easier to quit.
“Two, focus on short-term goals. It's the small steps that get you to the final goal.
“Three, partner up with a spouse, family member or friend. It's easier to do with an accountability partner.
“Four, be ready to explore new recipes, new healthy foods, healthier ways of preparing them.
“And five, don't be afraid to try new exercises, new classes. When you do the same old thing all the time, you're body gets used to it and what you're doing becomes less effective.”
Esin Geller, manager of Planet Fitness, 3233 SE Maricamp Rd. in Ocala, said small changes in your activity level can add up to significant changes.
“You should work out at least three times a week with a balance of cardio and resistance training. If you can't afford a health club, then just move a little more than usual — walk up stairs instead of taking an elevator, take the dog out for a walk maybe one extra time a day. And you can run. Going to a gym would help because you need to know what you're doing; here when you join, you get a fitness assessment and a routine to follow.
“Definitely your diet is an important part of your resolution. Just try to watch the calories and try to cut out the extras, the additional sweets.”
Whether you decide to join a fitness program, make healthier food purchases or become more active, sticking to a routine is the key to sticking to your resolution.