Happy New Year!

I'm back from the holidays, well almost. As you all know this is the time everyone floods the gym with their New Year's fitness goals fresh in their minds. Sad truth is that in about 90 days most of those resolute individuals will have dropped out of their fitness programs.

There are a couple of reasons why this happens but the main reason is lack of results. If they hired a trainer, even if it's just for a couple of sessions, they would be more likely to stick with their program.

My suggestion is to spend the money to meet with a trainer once a week for a couple of months and you will have given yourself accountability, motivation and a clear program to follow. Get that trainer to take your measurements, body fat and weight. You have to know where you are to know where you are going. 'I just want to lose some weight' is an ambiguous goal. Be clear. 'I want to lost 10 pounds of body fat' is a much clearer goal. Set a time to reach that goal. Be specific. If you read my blog regularly you know that I prefer non-aesthetic goals. Instead of setting a goal to lose 10 pounds how about setting a goal to run 3 miles, 3 times a week in 2 months? Your aesthetic goals will be a fantastic benefit of your fitness goal. Break down your larger goal into smaller goals. Using the goal to run 3 miles, 3 times a week decide that during the first week you will run three times a week. Jog for 10-15 minutes. Jog/walk a familiar route. Slowly build the length of time you spend jogging until you are jogging 3 times a week for about 30 minutes. There you go....but be specific with your weekly goals so you feel successful each time you meet one.

Success breeds success and no one was ever successful at reaching a goal by giving up.

No-time, Fat Burning Workout

As I mentioned earlier, try to stick to an exercise schedule throughout the holiday season. Here is a short, challenging workout that can be done anywhere with no equipment.

Jog in place for 2 minutes, easier intensity to get some blood flowing.

Jog with high knees up, pumping your arms, for 2 minutes between each of the below exercises.

Perform a 'prisoner squat' for 15 reps, going as deep as possible. A prisoner squat is executed with your hands on your head and feet shoulder width apart. Squat deeply.

Perform a 'waiter's bow' (or a good morning) for 15 reps. Place your hands behind your back and bow forward from your hips, not your waist.

Perform a step lunge going all the way down to the floor and placing your hands on either side of your foot. Push yourself back up and repeat on the other side. Perform 30 reps, or 15 per side.

Perform a single leg dead lift. Hinging at your hips reach down toward the floor as you lift one leg behind you to hip level. Perform 30 reps, alternation legs.

Perform a back step lunge, alternating legs, for a total of 30 reps.

Perform 15 push-ups

Perform 50 bicycles.

Stretch.

The above workout should take about 20 minutes.

Remember, stick to a routine!!!

Holiday Season Tricks and Tips

As I am heading out to a holiday party I realized that I haven't shared some of my staying lean tips with you! So here they are:

#1 Don't throw all your progress away just because you ate a little too much at a party or dinner!! A lot of people just say 'screw it' and go back to terrible eating habits for the entire month of holiday activities. They often stop going to the gym as well. Why?! Exercise eliviates stress (mother-in-laws anyone?), helps you sleep better and will help control depression which is often felt around this time of year. Why do your think there are so many New Years resolutions involving weight loss? I bet it has a lot to do with the guilt people feel for throwing it all out the window between Thanksgiving and New Years.

#2 Pick three events and eat, drink and be merry! Don't worry about what your eating and drinking. Enjoy yourself and your friends and family. Don't think about low-fat or low-carb or low-anything. It might be your company blow-out party of the year. It might have been Thanksgiving dinner. It might be New Years Eve. Choose three and have some fun!

#3 Set realistic goals when it comes to working out. Don't expect to have as much time to go to the gym as your normally do. Plan to go three times a week for 30-45 minutes and get your butt there! Once your there I bet you'll stay a little longer and I know you'll feel a lot better.

#4 Finally, if your pants feel tighter the day after one of your parties don't yell at yourself! I can almost guarantee that what you feel is a little water weight gain. It takes a lot of extra calories to gain a pound of fat. You can't gain 3 pounds overnight! If the scale says you did, it's water that you are holding, not fat. Eat clean throughout the day, drink a lot of water and go to the gym. Your pants will fit better and you'll be a lot happier.

Now go out and enjoy this time of year it's made for good cheer, not regrets!