5 Ways to Keep The New Year's Resolution Alive

Dear Fitness Coach,

So we are already 6 months into 2011 and my New Year's promise to myself of
losing weight and getting into shape has not come to fruition. I still have
another 6 months to make good, but how do I stay on track this time?

New Year's Resolution Dropout

Dear Resolution Dropout,

I would like to think that it's not the last few months that will determine
your fate, but what you decide to do from this point forward that will.
Since healthy habits are a lifelong pursuit, a few lost months is just a
blip on the radar of life. So pick yourself up, dust yourself off, and follow these five rules:

1. Be realistic. Commit to three days a week - anything more than that, and you might just be setting yourself up for failure. But these three days are not optional. Put them in your schedule and plan for it.

2. Think weight training. You are going to get more bang for your buck by lifting weights: not only will you burn more calories during your workout but up to 3 days afterwards as well. Calorie burn with cardio stops the moment you step off the
treadmill.

3. Listen to your bio rhythms. If you are not a morning person, don't plan on an early AM spin class. Base your workout schedule on the times that work for you - not what you think you should do.

4. Have a plan. Be very specific about what you will be doing for your workouts: if you fail to plan, you might as well plan to fail. Your week one workout schedule might look like this - Monday 7 p.m., Cardio boxing class; Wednesday 7 a.m., circuit
training followed by 30 minutes on the Stairmaster; and Friday 6:30 a.m., a power
walk before dinner and finish up with 25 push-ups.

5. Go slow. Whether it's losing 20 pounds or gaining arm definition, it's just not going to happen in a couple of weeks. Give yourself at least 12 weeks to reach your goals. Anything less than that is unrealistic.

Got a question for the fitness coach? E-mail her at eross@goldsgym.net.

Estee Murray Ross is a Chelmsford resident. She is a AAFA certified as a personal trainer, NETA certified group fitness instructor and a kettlebell certified instructor. Drawing from her 20 plus years of cardiovascular and strength training experience, she is expert at evaluating and assessing nutrition and exercise routines and making the necessary changes in order to maximize efficiency and expedite weight loss. She currently works at Gold's Gym in Tewksbury.