Tag Archives: New Year’s Resolution

exercise-weight-loss

Resolution Recap: Getting Back Up After Falling Off the Horse

By Stacy Hilton Vanzant, Certified Personal Trainer

CalendarGrab your calendar and circle four days of your week. Go ahead, circle any four days of your week during which you can schedule 30 minutes to an hour of your time. These can be weekdays or weekends, whatever is convenient for your schedule.

That’s all it takes! The New Year has come and gone and you’re in the same place you were on January 15th or maybe even sooner. If you were one of those people who set a New Year’s resolution, then you’re probably in the majority that didn’t keep up with it either. Now what?

Just because you missed the New Year’s resolution hype or messed up in your attempt doesn’t mean that the year is worth giving up on. You can make the choice any day to continue on your mission to feel better and make better choices.

I recently started on a very restrictive diet. It wasn’t in an effort to lose weight, it was to isolate certain food groups and see how my body reacted when I removed them. Then after two weeks I was to add those items back into my diet one at a time and see how I felt.

This diet was daunting! It required planning my meals daily. Many of the food groups I had to remove are in most of our everyday meals, so eating outside of my own kitchen was not an option. I would prep for my meals throughout the week but on day four of the same lunch I was completely over it! It wasn’t that I couldn’t do it; I had already made it through day three. It’s that I couldn’t wrap my head around making it throughout an entire two weeks. All I could think about was everything I couldn’t eat and how difficult planning my meals all day for 14 days was on me.

So, I stopped. I stopped and ate the things that I wasn’t supposed to, which made me feel not only physically bad but mentally bad like I had given up and failed myself. I took a break from the so-called “elimination diet.” I was beating myself up over screwing up something so simple. I was mad that I didn’t have the self-control to continue and do this to feel better. I had to take a step back and re-focus.

Going back to the drawing board with a clear head was now the goal. I needed to do more research, so I planned and understood what ingredients were in foods that I shouldn’t be eating. I searched endless online recipes to find some variety in my food selection. After spending a few days of wrapping my head around the diet’s limitations, I began to see the opportunities.

What had once felt unattainable now became feasible. Planning a variety of meals and knowing the restaurants I could eat in and still be okay opened my eyes to the wide opportunities of this diet. Starting the diet again wasn’t nearly as hard as it had been the first time around. I was open and accepting and looking forward to the challenge.

What had changed in my perception? It’s simple: preparation!

During the first attempt I wasn’t prepared. I hadn’t properly looked at all the options, so my diet choices were limited and too few. After spending some time preparing and becoming more knowledgeable about the restrictions, completing the diet during two weeks became my number one goal.

Another key area that improved my option to succeed was the modifications I made. Modifications were important on a smaller but very impactful level. If we needed to eat out one evening because of work schedules, then I knew the places that were available and had already prepared myself for what I could eat. Sure, I did my very best to stick to the diet, but a few modifications weren’t going to kill me. And in the end, the diet was completed!

What does this mean for you and your New Year’s Resolution Fail? It’s simple. There were reasons why your first attempt wasn’t successful. Possibly a lack of planning or unrealistic expectations for success were primary causes. It could have been an attempt at a diet with poor planning or an exercise regimen that lacked design and preparation. Whatever the case may be, you’ll need to see why it failed before you can be successful.

When I work with my personal training clients I always give them tools to be successful. If I only work with them for 30 minutes or an hour one day a week on one particular area then I have failed them. But if they leave from a training session with new ideas, exercises or informative information, they can continue to grow well after their time with me, advance on their own time, and be ready for our next session.

Lastly, make modifications! If an exercise routine is too difficult for you in the beginning, make a modification! Jumping jacks are a great example of this idea. Many people suffer from bad knees or hips so jumping jacks are not an option for them. Instead, raise your arms and step your toes out and tap to the side. It’s the same motion as a jumping jack except it eliminates the jumping part. Marching, walking in place, quick feet, and jump rope are also good modifications for jumping jacks. When you make a modification you aren’t failing, you’re making it accessible so you can succeed.

Sometimes we need a little help to get back on track and re-focus. Here is a planned four day workout for you to try. Go back to your calendar and look at the four dates that you circled. Plan to do a workout from the options below on each day that you designated and planned on your calendar. You can do this! Success wasn’t built without a plan.

 

WORKOUT 1

10 Forward Walking Lunges

10 Reverse Walking Lunges

10 Forward Walking Lunges with Bicep Curls

10 Reverse Walking Lunges with Shoulder Press

30 Seconds Jumping Jacks

30 Seconds Jump Rope

10 Push-ups

10 Tricep Dips

10 Walking Knees to Chest

10 Leg Raises (standing or lying)

30 Seconds High Knees

30 Seconds Butt Kicks

Repeat 3 times

 

WORKOUT 2

30 Squats (hands behind head)

20 Push-ups

10 Sit-ups or Crunches

30 Front Punches

20 Second Plank Hold

10 Burpees

30 Lateral Lunges

20 Tricep Dips

10 Sit-ups or Crunches

30 Second Wall Sit

20 Seconds Fast Run in Place

10 Sit-ups or Crunches

Repeat 3 times

 

WORKOUT 3

Run/jog/walk up flight of stairs 2 times

15 Push-ups

10 Hip Bridges

5 Squat Taps

3 Burpees

Repeat Workout 3 times adding 5 reps to each exercise each time repeated

 

WORKOUT 4

45 Second Sprint/Speed Walk

15 Jumping Jacks/Taps

30 Second Mountain Climbers/High Knees

30 Second Plank

45 Second Sprint/Speed Walk

15 Jumping Jacks/Taps

30 Second Reverse Lunges

45 Plank

45 Second Sprint/Speed Walk

15 Jumping Jacks/Taps

30 Second Squat Pulses

60 Second Plank

Repeat 3 times