Tips for Keeping Your New Year’s Fitness Resolutions
A new year, new beginnings and a renewed promise to focus on your health. It's easy to make fitness goals, but keeping them beyond January can be tough. Your goal to get fit and stay fit throughout the year is VERY attainable. Here are five tips to help you stay focused on your 2012 goals:
Make short-term goals. Instead of saying, "I want to lose xx pounds" say, "I want to lose some weight this month. Not achieving the goal weight loss can set you up for disappointment and cause you to give up entirely.
Write down your goals, hang them up and look at them every day.
Make a healthy goal pact with a friend, co-worker or family member so you can offer one another support and encouragement.
If you're not sure where to begin, meet with a personal trainer, dietitian or your doctor. They can offer a good push, expertise and tons of motivation!
Invest in fitness-related items that can help motivate you and your family, such a fitness DVD program or a family gym membership. Many fitness centers have wonderful membership offers right now. There are also plenty of ways to stay in shape right in your own home. Invest in inexpensive workout equipment such as a fitness band, dumbbells, stability balls or a set of good walking shoes.
Toe Touch
Extending your body in this way stretches your muscles in the back of your legs and the
lower back.
1. Sitting with your legs stretched out in front of you, lean forward and touch your
toes without bending your knees at all.
2. Try to touch your chest to your thighs to deepen the stretch.
3. Stay in this pose for 60 seconds.
4. Rest for 30 seconds.
5. Repeat the toe touch.
Knee Tilt
This simple exercise stretches your lower back, thigh and buttocks muscles.
1. Lie on your back with your arms at your sides and your feet on the ground so that
your knees point at the ceiling.
2. Pressing your knees tightly together, lean both of them to the right as far as you
can, keeping your knees touching. Also, keep as much of your upper back and
shoulders on the ground.
3. Hold this pose for 60 seconds.
4. Return knees to starting position so that both of your feet are still on the ground.
5. Repeat this exercise, this time leaning your knees to the left.
6. Repeat this exercise three to five times on both sides.
Hamstring Stretch
This stretches the upper leg muscle on the backside of your leg.
1. Lie on your back with your arms at your sides and your legs straight up, pointing to
the ceiling.
2. Keeping your knees straight, pull your legs as close to your chest as possible.
3. Hold this pose for about 60 seconds and return legs to the start position.
4. Repeat this exercise three to five times.
Bicycles
This exercise warms up the legs, hip muscles and abs.
1. Lie on your back with your arms at your sides and your legs extended straight up,
perpendicular to the floor.
2. Start pedaling your legs, moving them in the same fashion you would if you were
pedaling a bike.
3. Do this for about 60 seconds, stop and lower your legs to the ground.
4. Repeat three times.
Abs and Back: Knee Hug
This works your lower abs while stretching out your lower back muscles.
1. Lie on your back with your arms at your sides and your feet on the ground so that
your knees point at the ceiling.
2. Lift your feet off the floor and pull your knees into your chest.
3. Keeping your abs flexed, pull your knees as close too your abs as possible, holding
this pose for five seconds.
4. Slowly release your knees and replant your feet on the ground.
