New Year’s Resolutions in Lincoln – January 2022

We make New Year’s resolutions to improve ourselves in some way or another. Common resolutions include exercising more, eating healthier, drinking less alcohol, quitting smoking, getting out of debt or saving money, learning a new hobby or skill, spending more time with friends and family, and spending less time on social media. It’s no secret that New Year’s resolutions are often ditched at some point in the year, so we visited with some businesses in the Lincoln community to learn what advice they had for those who want to really stick with their 2022 goals. The most common answer? Create accountability! Keep reading to learn more about creating accountability when setting goals, in addition to the New Year’s resolutions advice these local experts had to share.

Achieve Your Health and Fitness Goals!

Looking for some personal training to reach your New Year’s goals? Fit4Lincoln (fit4lincoln.com) believes personalization is key to getting the best possible results, and they modify their workout programs to fit your individual fitness goals and fitness level. They want their gym to feel like your second home!

“Our workouts are done in a dynamic group setting, which makes them fun, motivating, and challenging, all while keeping the cost of working with a certified personal trainer affordable,” said Owner CJ Cooper. “We are extremely focused on mentoring fresh up-and-coming fitness coaches, trainers, and managers by helping them cultivate, develop, and foster long-lasting and loyal relationships with their clients. We want our clients to feel like family here.”

Fit4Lincoln is home of the Afterburn workouts – a group personal training program where you’ll get high-energy, fun, and challenging workouts designed to burn maximum fat and tone your entire body in only 30 minutes. The Afterburn workouts are specialized to use a combination of High Intensity Interval Training (HIIT) and Active Rest Training to get your body to burn more fat and calories than traditional workouts that are twice as long. Every group training session is led by an experienced and certified personal trainer.

“We want you to hit your New Year’s resolutions, too, which is why our weekly schedule has a range of class times to accommodate to your daily routine,” said CJ. “Monday through Friday, our first class of the day begins at 5 a.m. and our last class starts at 6:10 p.m. We offer Bootcamp and Total Body Fire workouts these days. On the weekends, we have Bootcamp on Saturday, and Sunday includes Total Body Fire as well as Range of Motion and Flexibility (ROMAF).”

Bootcamp sessions are for those who don’t have a lot of time but need results fast. This 30 minute session is full of fat burning, muscle enhancing exercises in a small group environment. Designed for both men and women, the program consists of weight training, cardiovascular exercises, and core strengthening. The workout will typically include push-ups, plyometrics, interval training, squats, burpees, and abdominal strengthening.

Total Body Fire is a total body burn out! Fit4Lincoln individualizes each muscle group with an array of different movements using a high-rep and low-weight combination. Working each muscle group from 5-7 minutes each, this high-rep, low-weight combo gets deeper into the muscle fibers. In turn, this develops more tone and definition
versus building bulk.

In ROMAF, you learn how to work through your pain points and how to keep your body limber. Your body is beat up every week through your workouts and everyday activity, so ROMAF aims to help you increase flexibility, achieve faster recovery time, and strengthen the ligaments and tendons to prevent injury.

“Accountability is a huge part of reaching your goals,” said CJ. “At Fit4Lincoln, not only will the trainers help you stay on top of it, but you’re part of a group that wants to reach their goals, too. Everyone holds each other accountable and encourages each other to keep climbing towards their resolutions.”

In addition to Fit4Lincoln, CJ also owns Three Pillars Performance, a sports performance and athletic training company that is focused on improving speed, power, strength, agility, quickness, and flexibility. Visit either of these gyms today to get started on reaching your 2022 health goals!

Here are some statistics on New Year’s resolutions that may encourage you to find an accountability partner: Science journal, The Personality and Social Psychology Bulletin, reports that roughly 55% of New Year’s resolutions are health-related. This includes taking steps to exercise more and eat healthier. However, in a study conducted by the University of Scranton, about 80% of people who set annual goals fail to keep them. The trick is to not go into it
alone. Strength comes in numbers, and when you share your goals with others, you are more likely to succeed and see the results you want. Jeff Madsen with Right Foot Forward Fitness (rightfootforwardfitness.com) echoed this statement.

“It’s a good idea to have an accountability partner to keep you going,” shared Jeff. “This could be a personal trainer, a friend, or a spouse. You need to give someone permission to help you reach your short-term goals and speak into your life. Making others aware of your plans and purposely introducing an accountability element into your goal-setting will pull you through the hard times and let you reap the benefits of being consistent. Set yourself up for success ahead of time and you won’t be full of regret next year!”

Jeff reminded us that people tend to set goals that are hard to sustain at the beginning of a new journey. For example, can you exercise reliably for two days per week and sustain that over the months? If so, that’s better than exercising three or more days per week and then quitting after the first month!

“Small hinges swing large doors,” Jeff said. “At Right Foot Forward Fitness we help people set up effective and safe exercise programs coupled with advice and accountability on their dietary choices. We advise people to have really big long-term goals coupled with realistic and achievable short-term goals. It gives people a chance to score a win and build some momentum. The same habits that help you lose that first ten pounds will keep helping you as you eventually lose the next 40 pounds.”

Another awesome gym that works hard to keep you engaged and stick with your goals is Capital City Fitness & Performance (tfwlincoln.com). They are a locally owned small business that has been helping the city of Lincoln get fit for the past 13 years! They are home to the only Training for Warriors (TFW) affiliate in Lincoln, which is a group training program that encompasses signature warmups, speed training, strength training, endurance training, flexibility work, and nutrition with a unique motivational approach and welcoming family environment. They know that if you don’t have fun and enjoy the training, you won’t do it. TFW is not designed as a sport or competition, but focuses on you competing against and bettering your body, mind, and spirit.

“If you want to be a goal getter, you’ve got to be a goal setter!” said Owner Mike Bevard. “Physically writing out your goals on paper may sound simple, but it’s a powerful step most people skip. Take an index card and write out five specific goals you’d like to achieve in different areas like fitness, finances, family, personal development, and career. Carry that index card with you at all times as a daily reminder to make progress on those key areas.”

TFW has something for everyone, regardless of your fitness level. Their workouts are designed to help you develop your muscular strength, endurance, and the mental fortitude needed to take on the battle called life and reach your fitness goals. They have a philosophy of “Bringing Out the Warrior Within,” so make 2022 your year of finding your inner “Warrior”!

Hit the Ground Running

Lincoln Running Co. (lincrunningcompany.com) says that it is time to have an “ultra runner mindset” when thinking about getting through this winter and being ready for spring, whether you are a runner, a walker, or someone who wants to be ready to tackle their passion when the weather turns nice! American ultramarathon runner Courtney Dauwalter has adopted and maintained this mindset:

“Keep the focus on what I can do right now – I try to think through the facts and stay where my feet are, on how I can move forward as best I can,” Courtney said.

Manager of Lincoln Running Co. Ann Ringlein agrees. Start by assessing the facts, honestly determine what you know you can do, set goals toward those marks, and move toward them – no matter how far they might be from what you wish you were doing or where you may eventually aim. Be wherever your feet are.

“Don’t have the finish line be the beacon!” Ann said. “Have some closer beacons for yourself in order to stay in the moment and not be overwhelmed by how far away the end still is. In ultra marathons, the finish line is not only far, but uncertain. Don’t get attached to a certain goal or distance, and make sure to have multiple goals along the way to keep you inspired.”

Sometimes, the hard part is figuring out where or how to start. The Lincoln Running Co. often holds trainings, races, and other events to encourage runners of all experiences to get moving. Ann shared with us a few events for runners to keep on their calendars this year. First, the Lincoln Running Co. and LRCN team will hold the Launch Your Toughness Challenge in January. This challenge encourages you to run or walk one mile outside every day, and each week, participants will be eligible for weekly drawings of Brooks gear and a pair of Brooks Launch running shoes. Next, in partnership with The Movement Academy, Lincoln Running Co. is holding their Lincoln Marathon/Half Marathon class beginning Thursday, January 6. All runs will take place from The Movement Academy, located at 115 Canopy St. Finally, the Lincoln Track Club races are scheduled throughout the year for 2022; visit lincolnrun.org to view the schedule and register. Ann suggests signing up for a race now to encourage you to stick to your resolutions and come out on top!

Reach your Health Goals with CBD

Health goals don’t always involve working out and striving to achieve better fitness of the body. Many people set resolutions to improve their mental state, such as attaining a healthy sleep routine or improving their focus. CBD supplements can help people reach these goals – and others! However, we know that there are lots of questions about CBD and how it works, so we went to CBD American Shaman (cbdoflincoln.com) to hear from the experts first.

“We all have an endocannabinoid system, which is run by a form of CBD called anandamide. That system puts our whole body into balance,” explained Owner Lance Schroeder. “That’s what they call homeostasis. CBD gets those receptors working properly throughout the body, which helps get the body back into balance. CBD is all-natural and non-habit forming.”

CBD has a proprietary nanotechnology, which represents the ultimate refinement of hemp oil concentrate. This makes the size of the molecule smaller so that your body absorbs 90-100% of their CBD compared to only 10-30% of the CBD at other companies. To put it in perspective, CBD American Shaman’s 300 milligram water soluble is comparable to other companies’ 3000 milligram standard oil tincture.

“With our nanotechnology products, you can mix it with a drink and it absorbs right into your blood system,” Lance said. “The molecules are small enough to go through your liver undetected so it is fully absorbed by your body. With other products, you can put it under your tongue for up to two minutes to absorb as much as possible, but then it has to pass through your liver, and the particles are so big that you only retain about 10% of what you take. Suddenly, that 1,000 milligram standard tincture is worth just about nothing. Bioavailability is what makes us who we are. The proof is in our pudding!”

Since CBD supports many of the body’s functional systems, it is a great supplement for not just your mental state, but your overall health. For example, CBD may promote joint flexibility and cartilage health, help maintain cardiovascular function and a healthy circulatory system, help maintain immune system health, and help promote urinary tract health. CBD may also provide relief from mild discomfort, help manage everyday stress, provide relief from occasional difficulty sleeping, and promote feelings of focus. All of these fantastic benefits of CBD may promote overall wellness for the body and mind. If you’re still curious or have questions, CBD American Shaman has three locations in Lincoln, and each one has customer service representatives that are certified consultants in the CBD industry to help answer the hard questions you may have.

IV Therapy

If your New Year’s resolutions include fitness and health, a great place to visit is LIVE Hydration Spa (livehydrationspa.com). At LIVE, they assist you in maintaining a healthy body by boosting your nutrients through the simple method of IV therapy. IV therapy delivers nutrients directly to your cells through the bloodstream, making them immediately available for your body’s use. In addition to being useful in your health journey, it is a fantastic treatment to improve overall wellbeing and boost feelings of wellness, restoring the body’s balance. Some of the treatment options they offer include: fatigue, immunity boost, athlete training, minor colds, hangover, general wellness boost, workout prep/post workout recovery, and headaches.

“We want to help people achieve their health goals and have a better quality of life through IV hydration treatments and vitamin injections,” said Owner Mandy Brummels. “We also offer botox, lab draws, primary care, and foot detox baths. We can serve clients both in our spa and at events or offsite!”

Even if you aren’t working on your fitness in 2022, LIVE is great for those who want to work on their self-care and devote more time to replenishing themselves. It’s also helpful to individuals who struggle with their mental health, as it boosts the nutrients that play a role in one’s mood.

“Nutrient deficiency, such as Vitamin D, magnesium, and B vitamins can play a huge role in moods and mental health,” said Mandy. “We offer Vitamin D and B12 injections, as well as IV treatments specifically geared towards boosting moods and the immune system, and reducing stress and anxiety.”

While LIVE accepts walk-ins, they also provide two different types of memberships – a monthly Platinum and a yearly Gold. These memberships offer priority booking and big discounts, making it a great investment for those who are committed to reaching their goals in 2022!

Try a New Approach to Medicine

Aceso Total Health, P.C. (acesototalhealth.com) is a modern approach to medicine where they combine natural and traditional therapies to help their members achieve total health. We spoke to Dr. Todd Alan Roberts, MD, to hear his advice for those setting New Year’s resolutions.

“Almost everyone makes New Year’s resolutions to be healthier, but by February, they have already forgotten about those resolutions,” Dr. Roberts said. “Maybe this time, people can try to make the tiniest change – for example, choosing to drink water instead of soda at least three times a week. The trick is to set a goal that is easily attainable. Then, if they are doing it by February, they can bump it up to four times a week. Because it is easy, and they didn’t deprive themselves of soda, it was easier to change this habit. By the end of the year, it’s likely that they’ll be totally on water instead of soda.”

Many New Year’s resolutions are pipe-dreams, because people “want” to be healthier, but don’t “have” to be healthier, in their minds. Dr. Roberts explained that this “want” needs to be changed to an absolute “must” – instead of saying, “I want to be healthier this year,” say, “I must be healthier this year.”

“I tell people to play the Scrooge game,” suggested Dr. Roberts. “Really think and feel what it will be like to keep your current health habits for the next five, 10, 15, or 20 years. Feel it. See yourself in 20 years – does it scare you? If so, you need to change that ‘want’ to a ‘must’ now!”

Aceso offers a wide variety of services that can help someone get on track to a healthier lifestyle, including acupuncture, stress/anxiety management, medical massage, health coaching, and more. Their hormone replacement therapy service aims to restore hormones to their youthful levels and improve or reverse many of the symptoms and signs that we have come to associate with aging.

“Hormone replacement therapy is a complete game-changer for most folks over 45,” said Dr. Roberts. “They feel so much better, and they function so much better that they never look back. In addition to hormone replacement therapy, we work hard to make all of our services pleasant and fun. Nobody likes going to the doctor’s office because they know the whole experience is a drag. If we can get folks to enjoy coming to our office, they are more likely to keep doing it, thus establishing healthy habits.”

Dr. Roberts believes that the medical industry is on the verge of a revolution. He anticipates seeing natural remedies and direct-pay memberships – both of which are provided by Aceso – become more sought after.

“People are tired of the bureaucracy that is our current healthcare system,” Dr. Roberts said. “People care more about alternative therapies nowadays but they don’t know where to get them. Aceso offers natural therapies to assist in a variety of problems and health conditions, and we use a direct-pay membership, in which the patient pays the doctor directly for care instead of insurance. This membership provides a better experience to the patient and the doctor – it’s a win-win. The doctor can spend the necessary time to educate them about their own health, diet, exercise, lifestyle, etc., and the patient can get real answers that make a difference in their lives. This is perfect for people that are truly interested in their health, and don’t just want a quick fix.”

Realize Your True Potential

Grow your confidence in 2022 by attending a coaching session with Leadership Harbor (leadershipharbor.com). Their mission is to empower people to realize their potential with confidence and influence. They help others develop the skills to be more relational and influential in their personal, business, and faith lives. They have several coaches that specialize in a variety of different areas, from personal development, communication, and financial coaching to parenting and family, youth coaching, and a Growing With Purpose program.

Leadership Harbor’s services can also teach employees or leaders what it is that might be holding them back and how to tear down those walls to become their best self. This is definitely something to consider when business planning, as it can help everyone feel more comfortable with being uncomfortable, which is when people grow, change, and get creative. Contact them today to realize your true potential and become all you are meant to be in 2022!

These local businesses want to share their products and services with you to help you better yourself and reach your New Year’s resolutions. Go into 2022 with confidence Dr. Todd Alan Roberts and motivation, and make it your best year yet!