New Years Resolution - Starting an Exercise Plan

The data is frightening. 1 in 3 adults are classified as overweight. 1 in 13 adults are considered obese. The health statistics that accompany excess weight are stagggering. Risk factors such as cardiovascular diease and diabetes coupled with decreased physical activity and poor eating habits compound this nations weight epidemic. So, it is no surprize that exercise tops the list of New Year's resolutions and therefore is part 2 of our 6 part series addressing common resolutions.

Just put on a pair of athletic shoes and get out there, right? If only it was that simple. Just like the percentage of people making weight loss resolutions, 45% of the population place starting an exercise plan or getting into shape as their #1 goal for the year. The commitment is so strong that over 12% of you will purchase a gym membership in January. And, almost as many of you will quit before 4 months pass. Why? Because wanting to do something and doing it are not the same. I love the quote by author Katherine Paterson - "A dream without a plan is just a wish". Follow the steps below and you will see yourself physically moving in the right direction well before the singing of Auld Lang Syne.

Step 1: Be honest with yourself. This is the most important step so please take the time to complete this exercise fully before moving forward. If you have struggled with regular exercise in the past, or if this is your first time seriously committing to a lifestyle change, you have to evaluate your authentic (real and sometimes painful) information as it relates to planning your program. What does that mean? Well, if 92% of the population does not follow through with their resolutions, you should start by identifying the roadblocks to success. From there, you will be able to establish an alternative path now so that your journey can remain uninterrupted. Being honest starts with the identificiation of personal and physical factors related to exercise.

Take out a piece of paper and make two columns. Label one column personal factors and the other physical factors. Personal factors include time, support and physical ability. Physical factors include space, money and weather. You can, and should, identify more considerations than these listed but these are the most common. The goal of this exercise is to distinguish truths in your life and how those play into your successful implementation and continuation of an exercise program. The questions you ask yourself should have three step answers. Step one is the initial reactive answer, step two is the truth and step three is true soul searching honesty that will guide you the action your need for success. Follow along with the following examples on how to this exercise should work:

Personal Factor: Time. Question: What time will I work out?

Answer: I will work out in the morning so that no one can bother me and I will start my day off on the right foot. - Sounds perfect right? Unless ...

Truth: I absolutely hate to wake up early. I already hit the snooze three times. I will never get up an hour sooner.

Action: I really need to work out right after work. I know that I may be tired but not as tired as I am in the morning.

Personal Factor: Physical Ability. Question: What exercise will I do?

Answer: I hear running burns a lot of calories and I only need to buy shoes and get outside. - True, running burns calories but....

Truth: I am super uncomfortable because I don't think I can run and I haven't run in years. Plus, I have no idea how to train.

Action: I will start with a Couch to 5K program. That way I can ease into it and have a running goal.

Physical Factor: Money. Question: What piece of equipment should I buy to workout at home?

Answer: I will buy a treadmill. I know there are fancy ones that provide all kinds of programs and take up just a little space. If I pay the money I will feel like I have to use it.

Truth: How will spending the money actually make me use the equipment? The rowing machine collected my dirty cloths. Ugh....

Action: I could use that money and join a gym where I can access numerous pieces of equipment. My YMCA provides a free personal training session to teach me what the best exercises are for me to do.

Go through every physical and personal factor question you can think of. Again, this is a tangible exercise meaning write it down. When you complete the exercise and your action steps are revealed, only then move to step 2.

Step 2: Write down your exercise plan and commit to it. Let me say this again as I believe it is a powerful tool. WRITE DOWN your exercise plan and commit to it. Benjamin Franklin said "Failing to plan is planning to fail". You can use an EXCEL spreadsheet labeling Monday - Sunday on the top and list your plan for each day below. This should include the type of exercise, duration and time of day. Do not leave these three elements off your schedule. I highly recommend physically checking each one off (smiley face emoji stickers are fun but a pen or highlighter will work) so you visually witness your success. Any planner will do so make it one you enjoy and is easy.

Step 3: Reward yourself. Rewards are an important aspect for continued success. Everyone likes something fun to look forward to. I recommend rewards that take your body into consideration. Popular examples are new workout cloths & shoes, subscriptions to exercise or lifestyle magazines, gym memberships or a spa day. It can be anything that you find motivational and personal to you. Set your goals in advance. For example, after 4 weeks of following my plan I will buy new workout shoes. Make the goal SMART: Specific, Measurable, Achievable, Relevant and Time-Bound.

Remember, a successful exercise program is more than a resolution. Numerous studies for many, many years have revealed consistent exercise is directly related to long term health benefits. Take the time to complete step 1. If you find that you are straying away from your plan, go back to step 1. Reidentify your truths. Change your actions. You have the Power within you to Change. To be the person you want to be. So get moving. You got this !!!