1. Strengthen your core
A simple way to think of your core muscles, is that they are the muscles that connect your upper and lower body. Keeping these muscles strong and in shape is essential for everyone from athletes to the senior population. If you are experiencing back pain, it is more likely than not that it all started with having weak core muscles.
There are many ways to train the core, but I recommend you start by doing the plank. Get in position like you were going to do a pushup, keep your back straight, and hold that for 30 seconds. You can also do this on your forearms to make it a little bit harder. Add time as you get stronger. Make sure to keep breathing while you do this.
FYI- my informal studies have shown that if your name is Cortni, you will be twice as likely to hold your breath so be careful.
2. Do resistance training
Strength training, weightlifting, bodyweight training, Shake Weights, whatever you want to call it, be like Nike and just do it. Except for the Shake Weight part.
Why do this type of training? Simply put, everything is easier when you’re stronger. Pinning people on Festivus, carrying in groceries, Oh you will also build muscle and lose body fat, just in case that is something that might interest you.
Ladies, you WILL NOT get big and bulky. Use your new found strength to Hulk smash that scale and instead look at how good you look, rather than a number on the floor.
3. Have a positive attitude
Why does your attitude matter? Because that’s what drives everything! If you’re always down on yourself you will not do what it takes to get healthy. You get to pick your attitude every day, why not pick the best one you can?
4. Get out of your comfort zone and stay there
Have you been doing everything the “safe” way? Sticking to things that you know you can do, no fear of failure, not too much of a challenge?
It’s time to step out and try something new! Need some ideas? You’re in luck. I happen to have some:
- Take a class you have been hesitant about taking
- Sign up for a race you don’t think you can finish
- Start your own business
- Plan something so ambitious that it makes you a little sick to your stomach when you think about it.
“Everything you want is just outside your comfort zone.” -Robert Allen
5. Make sleep a priority
Sleep is the missing ingredient in many programs. If you’ve been eating right, exercising regularly, and not getting results you probably aren’t sleeping enough. Under sleepers tend to be overeaters, due to the effect it has on your hormones.
You will spend almost a third of your life in bed, isn’t it about time you got a quality mattress? It will be the best money you ever spend.
6. Do your cardio
Cardiovascular training will burn calories, keep your heart and lungs in shape, and it is great stress relief. It can sprinting, jogging, walking, biking, hiking, jumping rope, pogo sticking, swimming, or any other mode of exercise you choose. Choose the ones you know you will do on a consistent basis and that you actually enjoy. Or hate the least…
7. Fine tune your body
Your body is like a bartender. You have to take care of it, or it will stop listening to you. Start using a foam roller on a regular basis, stretch your muscles, and always warm up before your workout.
Personally, I’m taking yoga this year (see #4). Little prediction, yoga for dudes will be huge in 2013. If you start taking better care of your muscles and joints, you will see a huge difference in how well you feel and how well your body performs.
Easier said than done, but you know this is an important one. Especially for any parents out there. Studies have shown that children whose parents smoked, were twice as likely to begin smoking between the ages of 13-21 than kids whose parents were non-smokers. If you can’t quit smoking for you, quit for your kids.
9. Relieve stress the right way
Turning to food or alcohol when times get tough is not the way out. That just leads to a binge and then feeling of guilt later on. You need to find a healthy outlet for your frustrations.
Get a punching bag, get a drum set (unless you’re my neighbor), exercise, talk to somebody, paint, listen to music, etc… Find that positive outlet and turn to it instead.
10. Keep showing up
Consistency is the key. A little bit of something always beats a whole lot of nothing. Keep at it! Did you join a gym in January 2012, go 6 days a week for two weeks, and then never went back? You aren’t alone.
The International Health Club Association found that 90% of people will stop going to the gym regularly within the first 90 days. Don’t let that be you this year! It doesn’t take 2 hours in the gym every day to stay in shape.
Find a program you enjoy, that keeps you accountable (big key there), and fits into your schedule to increase your attendance rate. Find what works for you and don’t give up.
Make It Happen
If you are a woman (sorry fellas) looking to get fit, have fun, and finally get those results you deserve then we have a brand new slate of boot camps starting on January 7th for you. Visit the Huntsville Adventure Boot Camp website to sign up.
Or, if your resolution is just to do more to help others then check out my page Random Acts of Awesomeness on Facebook.