The holidays are over, a new year has begun and many people are starting out 2013 vowing to be a better, healthier, more educated, slimmer version of themselves. More than likely, you vowed this last year as well. Perhaps you succeeded with your resolutions, or perhaps they fell by the wayside as the year progressed and you got busy with everyday life. Either way, now is a great time to really commit to the changes you want to see in your life in 2013 and to work with the professionals who can help you get there!
Here are a few common (and maybe not so common) resolutions and those who can help you get there!
Whether it involves losing weight, exercising more or improving your nutrition, getting healthier is probably one of the most common resolutions year after year. And it’s easy to see why! “Lifestyle related diseases such as cancer, diabetes, high blood pressure, high cholesterol and obesity have devastating effects on the health, performance and morale of our society, along with being the main causes in increased medical costs,” states Scott Rotert with SR Vending. “More than 72 million adults in the United States are obese and if the current trend continues, it is estimated that 50% of the US population (including children) will be obese by 2030.”
Dave Kentopp with Anytime Fitness adds, “Fitness is such a popular resolution simply due to perfect timing. The holidays are suddenly over and you look at yourself and wonder what happened. All the excessive eating and drinking, combined with physical inactivity usually associated with the weather this time of year have taken their toll. By coincidence, the new year is a time to start fresh with resolutions of change. It’s a natural progression to make fitness your goal. In fact, a full one-third of all new year’s resolutions are for weight loss.”
Kristin Hain with Healthy Home Fitness states “The New Year often brings a new energy, determination and opportunity to many and health and fitness is one way that is easy to change and take control of. Of course, the media also publicizes the heck out of it, causing people to think about it that much more. In reality, the New Year shouldn’t be the only time we think about our health and take steps to improve it. However, after overindulgence from Halloween candy, Thanksgiving dinners, holiday parties and family gatherings, January kicks off a period of time when we can easily refocus on ourselves.”
Even though it’s one of the most popular resolutions, getting healthier is also one of the toughest ones to achieve (and maintain). “In today’s hectic society, fewer meals are being consumed at home,” points out Scott Rotert with SR Vending. “People simply have less time to eat due to our increasingly fast-paced society. Without easy access to healthy foods and beverages, people will continue to eat poorly, thus increasing both employer and individual health and life insurance costs. We bring healthy products directly to our customers through healthy vending machines, making it easier than ever before to eat more nutritiously and achieve a healthy lifestyle. Some vending companies are promoting healthy vending and using a target of 25% of their products in their machines will be healthy. This is not enough and we all should be shooting for a minimum of 75% of the products in vending machines being healthy. I believe that without easy access to healthy foods and beverages, people will continue to eat poorly.”
Jeff Dousharm with Tiger Rock Academy knows better than most that most New Year’s resolutions to get healthier don’t work…at least not on their own. “Too often people think New Year’s resolutions have some type of super power and don’t take the personal accountability to make things happen themselves. One special type of resolution to consider is the fitness and weight loss related resolution. These usually fail by February because people don’t understand what it takes. Real health and fitness is about changing your lifestyle, not just making a resolution. The fad workouts and miracle diets don’t work because they aren’t sustainable. They promise complete transformation, but fail to deliver. The following are common reasons why fitness and weight loss resolutions fail:
• People go overboard when they first start and end up in too much pain
• Using stupid gadgets, celebrity endorsed diets, or magic pills they see on late night TV that promise results with almost no effort
• Poor nutrition (at least half of your fitness is what you eat!)
• Boredom through monotonous activities or exercises
• No social interaction
• Expecting real and sustainable results in 4-8 weeks
Jackie Patterson with Body by Vi adds, “People are overscheduled, underslept and therefore weak and fall for the convenience regardless of the price and toll it takes on their pocketbook and bodies. Lack of mental preparation is also a problem. Thinking positive about the new changes and how much better you will look and feel—physically—and removing the temptation items that are loaded with fat and sugar from the house are the keys to mental preparation. Grocery shopping for the right foods (generally in the outer aisles of the stores) and preparing them so as to not remove the nutritional value and eating them in the proper portions is also very important and almost everyone needs to increase their water consumption as well.”
Jackie suggests keeping it simple when it comes to eating healthy. “Body by Vi is an incredibly easy program to use. In less than one minute, you can make an incredibly nutritious and delicious shake that will contain all your fruit, vegetables, fiber and protein for a complete meal. That’s less time than it takes for that toast to pop in the toaster. You can take individual shake mix packets in your purse and a shaker bottle while traveling. We offer online support from an entire community of others who are doing what you are doing and it’s affordable at under $2 per serving.”
A big part of eating well, though, is making the decision to do so and seeking out healthy options. Though unhealthy food may be all around us, there are healthy options!! Think about shops that sell fresh meats and seafoods as they make delicious meals that, when you pair them with fresh vegetables and whole grains, are very healthy. If you don’t like cooking or don’t have the time, there are healthy, fast options available. Many restaurants offer healthy options and some even offer customizable salads so you can build your own healthy meal with your favorite options (remember to go light on the dressing, croutons, bacon and other items that can pack on fat and calories).
Staying hydrated is also extremely important. Many people don’t drink nearly enough or they don’t drink the proper things. Soda actually dehydrates you rather than hydrating you and should not be considered in your fluid intake. Water is always your best option and you should aim for at least six to eight glasses a day (more if you are very active or out in a hot environment). An option to consider is ionized alkaline water, which is an excellent source of healthful hydration because not only does it taste better with a superior mouth-feel, but it is also more readily absorbed by the body. This increases the “drinkability” of water by reducing the usual feeling of being “bloated” from drinking the recommended daily allowance. In side by side tests, most people can taste the difference between this type of water and regular tap water.
In addition to these benefits, preliminary studies have evidenced a phenomenon identified as ‘micro-clustering’, which refers to the exceptionally small “structured” molecules of alkaline water. Numerous benefits have been associated with this phenomenon. Ionized alkaline water also supports the wellness of bodily organs while promoting the health of those same organs. Part of the reason for these benefits is that ionized alkaline water has been demonstrated to be an anti-oxidant free radical scavenger.
Barb Johnson with Diet Center explains other reasons why people have a hard time with losing weight and eating healthier. “Most people try it on their own and I commend those who are able to do it. It takes a lot of self-dedication and motivation to do this. However, the people who have problems are the ones who have no self-motivation or don’t really understand that it isn’t just a diet, but a life change. There are so many things in life that can affect our weight besides food, like family or friends who unintentionally sabotage their efforts. We find that resolutions usually last anywhere from three to six weeks as people don’t see the results they want quickly and forget that it comes off slower than it is put on. We are here for the people who need motivation and accountability. We help them figure out the correct foods to eat and in what quantity and also help them figure out what is blocking them from their success. We help them get through that with the best of our ability and teach them how to lose the weight and, more importantly, keep it off.”
The pace of life has also affected people’s exercise habits. “One of the biggest roadblocks to getting and staying healthy is fitting exercise into a busy lifestyle,” says Jerry Madison with Lincoln Racquet Club. “We can help them by being open 18 hours a day and providing a fantastic class schedule.”
Kristin Hain adds, “Setting unreasonable goals is the number one reason why people fail on their resolution to get healthy. This may mean too much weight loss in a short amount of time, making unreasonable commitments to do something you don’t enjoy, or choosing a workout that just isn’t right for where your current fitness level is. Not having proper information and regular support as you get started causing you to feel alone in the journey. Also, many people don’t think about proper nutrition to go along with their fitness program. All too often we see people severely restrict calories thinking this will give them the weight loss they desire. While this may initially help them shed a few pounds, it will quickly plateau and could even cause them to gain weight back as the body is forced into starvation mode. Under-eating can be just as disruptive to weight loss and health goals as over-eating. The key is knowing how, what and when to eat each day and taking in the proper combination of lean protein, fruits, vegetables, complex carbs, vitamins, minerals and healthy fats.”
“People too often rely on their emotional urge rather than actual effort to create success,” Dave Kentopp with Anytime Fitness explains. “That sounds hard, but it’s true. If you expect results quickly and don’t have a long-term game plan, you may become frustrated and quit trying. If you are unsure or inexperienced in the areas of exercise and nutrition, it puts you at even more of a disadvantage. The first thing I suggest is to write down your goals and make a plan to achieve them. Be realistic as to what you can achieve and the pace that you can do it. Be organized, and you’ll be closer to success. Resolve that fitness is an ongoing process and that it is a lifestyle change. You also need to have patience and get the support you need. Everyone needs support of some kind. Working out with a friend can help make it fun and make you accountable. A personal trainer may be just the ticket to help you plan your course and then achieve the success you seek. You may find online programs like Anytimehealth.com useful for organizing and tracking your exercise and diet progress. You should also keep healthy foods around you and problem food away. Finally, a gutsy idea for you to consider is to publicize your fitness goal on Facebook or other social media. It’s a good way to hold yourself accountable and you may gain some useful encouragement and support!”
“Overcoming obstacles is a part of everybody’s fitness journey,” says Mike Bevard with Capital City Boot Camps. “Whether it’s family, work, school, health or the even the weather, things will come up that throw you off course. Each time something comes up, think of it as a test to see if regaining your health and fitness is a true priority for you. If it is, you’ll find a way.
You first need a strong support system around you that is in your corner when times get tough and you feel like throwing in the towel. Tell your friends and family about what you’re trying to achieve and how important it is to you. If they truly care for you, they will have your back and motivate you to get through those obstacles and get back on track.
Also, the most successful people in life, whether it’s fitness, weight loss, sports or business, hire a coach or find a mentor. Don’t go through the journey alone. Hiring a dedicated professional to help you achieve your fitness goals is priceless and can realistically save you a lot of time and money in the long run! Not to mention it adds the “accountability factor” into the equation. When you know you have a training appointment, weekly weigh-in or nutrition consultation coming up, you’ll make it a priority in your schedule.”
Mike adds, “When it comes to fitness, you have to find what works for YOU. Some people love to get outside and walk, bike or run. Others like to dance or do more mind-body workouts like yoga or pilates. There are those who prefer to have a fitness coach and do small or large group personal training where there’s a team atmosphere, camaraderie, and social support. Then there’s a select few who are self-motivated enough to just have a program written for them or buy some DVDs and train on their own. Figure out which kind of person you are and do what’s right for YOU. There are plenty of options when it comes to fitness and there’s plenty to go around. Never forget to enjoy the journey and enjoy the feeling of being fit!
If you’re the type of person who wants to have a results-driven coach and train in a motivating, positive team atmosphere with like-minded people, then Capital City Boot Camps is the place for you! Come join our boot camp family and experience the difference and find out what everybody is talking about!”
If you are new to working out, you may find that the soreness associated with starting a workout program can be tough to deal with. It’s important to do things to ease this soreness so it does not become a deterrent and an excuse to stop exercising. You may want to consider booking regular massages (which seem like a reward for exercising in addition to easing muscle aches and pains), incorporating a stretching program into your daily activity or investing in a hot tub or spa. Though many people think of hot tubs are purely recreational, they are also very good for treating sore muscles and providing relaxation for the whole family.
Getting healthy can involve many roadblocks, and some of those can happen as you are on your road to weight loss and to the body and lifestyle you desire. Sometimes weight loss can create excess skin that is impossible to get rid of naturally or other times there are just areas on the body where fat is very difficult to lose no matter how much you diet or exercise. Dr. Sam Bryant with Bryant Cosmetic Surgery explains, “Usually the question I get asked the most is what is the best time for liposuction or a tummy tuck during their weight loss program. The answer is different for each person. Typically I recommend delaying the procedure until they are within twenty-five or thirty pounds of their goal weight or they weight has stabilized and they have adjusted their goal. I feel the long-term result will be better if the fat is gone first, rather than using the procedure as a starting point for the weight loss.”
If you decide the cosmetic surgery is right for you, Dr. Bryant encourages people to consider it during the winter months. “Winter is a good time for cosmetic surgery because bulky clothing helps conceal dressings and changes as a result of the surgery. Financially, the start of the year may also be beneficial. Calculate your tax return early. If you are getting a refund, you may be able to apply it toward your surgery. Many plastic surgeons accept financing, interest-free, which means you could have your procedure early in the year and pay for it when your refund is received.”
Finding the right surgeon is key to the success of your procedure. Dr. Bryant suggests asking a friend who already had surgery and is happy with the result to recommend their surgeon. “Be sure to ask if the surgeon is a board-certified plastic surgeon when you call for an appointment. Usually cosmetic surgery consultations are free, so you can consult with several before deciding. When asking about cost, be sure to ask for total cost, including surgeon fees, facility and anesthesia costs and any additional fees. You might be surprised how much variation you will find.”
Be More Organized
Who doesn’t want to de-clutter and be more organized in the new year? Like almost all resolutions, this one is often thrown off track by lack of time. We think we’re going to take the time to gather up items to get rid of or clean out the basement or even make a commitment to spending twenty minutes a day cleaning or organizing only to find that life has other plans for us. Don’t let another year go by in a cluttered, messy home where you lose things and are always embarrassed when someone stops by to visit.
Jane Powell with Cause for Paws says, “Reducing clutter is one of the easiest and quickest ways to start a new year. “I have a rule: for every item brought in, an item needs to go out so after the clutter is gone, it keeps things under control. Donating your items to a great place like Cause for Paws is a win-win situation for everyone. You get rid of your unwanted items, you get a tax receipt since we are a non-profit so you can write your donations off, and we get great items to sell in our store to support local and Nebraska animal charities. The charities then get supplemental income to help support rescues and animals in need.”
Jane continues, “The easiest way I have found to declutter
anything is one small step at a time. People tend to give up or be overwhelmed if they take on too much at once. So start in one room or closet and move to the next. Don’t try to get everything done in one weekend, but take your time so you don’t make rash decisions and give up something you may regret later.”
Consignment is also an excellent way to get items out of your home that you no longer need and make a few dollars while you’re at it. Local consignment shops like Crazy 4 Consignment and OMT! take your gently used clothes and shoes and sell them to their customers and provide you with a portion of the sale. This means that to get rid of items, you don’t need to go through the hassle of putting on a garage sale or trying to figure out online auctions.
If you’re not a natural organizer or find that you have a really difficult time decluttering your own home, you may want to get the help of a professional organizer. Wendy Tridle with Organize by Design says, “I can help with something as small as a desk drawer to something as large as a storage room. In addition to organizing, I can also provide basic fresh interior design services to refresh your space to create a color theme, add accessories and design a functional space. I can listen to your needs and identify problem areas to customize an environment that will be comfortable and reflect your individuality.”
Learn a new hobby
Learning a new hobby is another common resolution that appears on many people’s lists. If you are frequent readers of our Star City Six section of the magazine, you probably see the question ‘What is the talent you’d most like to have?’ answered over and over again with some variation of ‘Be more musical!”
“People love music,” states Tim Woosley with Lincoln School of Music. “I mean, not everybody loves ballet or baseball or collecting stamps, but everybody loves music. And learning an instrument such as the guitar or piano is not hard, but does have its own set of challenges.
What prevents them from learning is not fully appreciating what steps would need to be taken to learn said instrument. It involves simple steps, repeated daily, to create a new habit. That’s what it takes for most anything to stick with us. I would rather have a student spend five minutes a day of focused intensity on learning their instrument, than a three hour binge on a Saturday for this very reason. I would even say that someone who would invest five focused minutes a day on their instrument would also have the capacity to become a person of wealth, happiness, and peace, because all of these things can be learned if one is willing to take the time to give the task the attention it deserves.
We can help one overcome the common obstacles in learning a new instrument by developing their awareness of what it takes to become a musician. Practice can be a dirty word only to those who do not truly want the change bad enough. For example, there are different ways to learn the guitar that we offer at our studio. We provide intense one-on-one lessons that are tailored to each student’s particular musical goals. The student who wants to play songs in front of the campfire has different goals than the one who wants to lead worship at their church.
Group lessons are another way to ease you into lessons. We offer small groups of two or three people the foundational instruction. Many find camaraderie within the group. You find other people that have similar things in common (maybe even a fellow future band member or songwriter). The point is, it’s important to not waste another year on thinking about taking music lessons. How long have you wanted to learn? Why continue to wait? Help is only a call away to get you on that fun new path of playing music. C’mon, I promise you will not regret it.”
If you already have musical talents that you use, perhaps 2013 is the time to learn a different hobby. Maybe you’ve always wanted to try woodworking or scrapbooking or even golf (yes, it may be cold now, but you can always get the equipment necessary, line up a golf pro to give you lessons and be ready to go as soon as the weather warms up). Hobbies are a way to really have something for ourselves and a way to make sure we are taking the ‘me’ time we all need to relax, rejuvenate and find something that gives us peace and makes us happy. Don’t pick a hobby because everyone else is doing it or because it’s something you think you ‘should’ be doing, a hobby should be a personal choice based on nothing except how it makes you feel. It can be a solitary hobby (these are usually good for those who are busy with people all day long in their careers and need some time alone to recharge) or it can be one that is done with friends or groups who are also interested in the same hobby (good for those who are naturally social but find their jobs keep them relatively isolated).
A great way to achieve any resolution is to get those you love involved. If you’re like most people, you find that you already don’t get to spend enough time with those you love the most. Perhaps you’re hesitating joining a gym because you don’t want to take that additional hour away from your family each day, or maybe you’ve never really developed that hobby because you know that the time it will take to work on it means less time with your spouse or friends. There’s an easy way around this–get them involved! My daughter loves coming down to the basement and ‘exercising with mommy’, which encourages me to work out because I get to spend that time with her and it also sets a good example of how exercise is important and can be fun. There are a number of hobbies you can do with friends, your spouse or your children and it turns time you might have spent before in front of the television into quality time where you are both learning something new.
There is no time to waste…the clock is already ticking on 2013 and your resolutions! No matter what your results have been in the past years, now is the time to put together a plan the support system you need to really make some positive changes. Happy new year!