Myth: Resolutions don’t work
The Myth and The Madness
Ryan Cairns CSEP-CPT dispels the myths of fitness and sets us straight on the path to looking (and feeling) good
Myth: Resolutions don’t work.
Did you achieve your fitness and health resolution for 2011? While some of you may have hit your fitness goals (good for you, by the way!), it’s safe to say the majority of resolution-makers out there didn’t.
It is far too common that people have the same fitness resolutions year after year. While most people have great intentions for the year ahead, the only difference ends up being the amount of weight they want to lose is now higher than the year before.
Let me hit you with some knowledge. Here are three tips to keep in mind when making your resolutions that will make them easier to keep:
1) Make realistic goals. Aim to lose 1-2 pounds a week, not the 10-20 they lose on The Biggest Loser. Making realistic goals will set you up for realistic success.
2) Don’t give up before you even start. So many people get completely off track around the holidays. Exercise goes out the window and eating goes through the roof. A healthy lifestyle is just that, a lifestyle. You have to make exercise and healthy food choices a part of your EVERYDAY life.
3) Do something different. Stop doing the same things you always do. It’s a new year, so it’s time to shake things up! If it didn’t work last year, it isn’t going to this year. Try something new.
Speaking of something new, here are the fitness trends to look for in 2012.
Bootcamps
Originally based on military style training that usually involves running, jumping, bodyweight, and interval styles of exercise. People are pushed harder than they would normally push themselves.
Dance fitness
The dance fitness craze has taken off in the last couple of years and shows no signs of stopping. With the popularity of TV shows like Dancing with the Stars and So You Think You Can Dance, fitness classes like Zumba are still bringing in big numbers.
Yoga
Yoga has been around forever…literally! Yoga is used to strengthen muscles in isometric holding positions. Yoga can be used to breathe, relax, and meditate as well. Hot Yoga will stay hot this year (pun intended).
Activity-Driven Kids
Childhood obesity rates continue to soar, so in 2012 we’ll be seeing more fitness geared toward children to get them up and moving around. Interactive video games for Nintendo Wii or XBOX Kinect are a great option to get kids active when it’s too cold to go outside.
Older Adult Fitness
Baby Boomers are taking their health seriously and trying lots of new fitness classes that are less intense, or hiring personal trainers who can create age specific programs. They want to be able enjoy their retirement and staying active is key to making that happen.
Personal Training
More and more people are looking to hire educated and certified personal trainers to help tailor a plan to achieve their goals. Personal trainers teach safe techniques, give advice, and motivate.
Functional Fitness
Gone are the days of doing bodybuilding exercises for an hour and then cardio for another hour after that. Functional fitness combines compound movements to work lots of muscles at once, getting your heart rate high and burning lots of calories. Examples are CrossFit, kettlebell, and TRX training.
Technology
You will see more people in the gym this year with their Iphones out. There is an app for everything these days including how to monitor and achieve optimal personal health and fitness. It brings fitness to your fingertips.
Whatever your fitness resolution is for 2012, try something new. Doing different things is good for both your body and your mind.
Yours in fitness and wellness,
Ryan Cairns
CSEP-CPT
For fitness tips, videos and more check out Ryan’s website www.sparkfitnessnow.com.
The Myth and The Madness Ryan Cairns CSEP-CPT dispels the myths of fitness and sets us straight on the path to looking (and feeling) good Myth: Resolutions don’t work. Did you achieve your fitness and health resolution for 2011? While some of you may have hit your fitness goals [...]
Myth: You STILL can’t escape the holiday weight gain! (Part II)
The Myth and The Madness
Ryan Cairns CSEP-CPT dispels the myths of fitness and sets us straight on the path to looking (and feeling) good
Myth: You can’t escape the dreaded holiday weight gain – Part II
You survived Thanksgiving and Halloween – congratulations! But now you’re up against the most tempting holiday of them all – Christmas.
Who doesn’t love the holidays? You get to watch movies like A Christmas Story and National Lampoon’s Christmas Vacation. You sing along to catchy festive tunes like “All I want for Christmas” by Mariah Carey. However, this time of year can be brutal for weight gain.
As I mentioned in last month’s article, holiday weight gain is usually exaggerated. While the most anyone would realistically gain is between two to five pounds, the problem with gaining that small amount of holiday weight is that most people don’t lose it and it just keeps accumulating over the years. Average that over five years and you’ve easily put on ten to twenty-five pounds without even realizing it. Now that’s a very big deal!
The most common cause of holiday weight gain is the over consumption of high calorie foods that are readily available. It can feel like there are endless boxes of chocolates, tins of peanut butter balls, and lots and lots of booze everywhere you turn. Staff parties and multiple family dinners may bring on holiday cheer but they can also add unwanted inches around the waist.
Let’s face it, this isn’t your first Christmas and it certainly won’t be your last. You know what hasn’t worked for you in the past so maybe it’s time to try a new approach. If you love Santa Claus but don’t want to look like him, I’ve got a workout you can try that’s short on time but big on results. Consider this my early Christmas present to you!
HOLIDAY TABATA WORKOUT
Total time: 20 minutes
Items you’ll need: clock or stopwatch, enough space and a flat surface
Exercise 1: (a) Bodyweight squats (b) Jumping jacks
Exercise 2: (a) Plank (b) Running in place
Exercise 3: (a) Alternating lunges (b) Push-ups
Exercise 4: (a) Hip lifts (b) Mountain climbers
Here’s what you do:
Begin with Exercise 1, starting with (a) bodyweight squats for 20 seconds followed by a 10 second rest. Move onto (b) jumping jacks for 20 seconds followed by a 10 second rest.
Repeat Exercise 1 for a total of 8 sets (4 of each). Rest for one minute and move on to Exercise 2. Follow the same 20 seconds of activity, 10 seconds of rest circuit for the rest of the Exercises.
Each Exercise lasts about four minutes and entire workout should be 20 minutes total. Try doing this workout 3 to 4 times per week and help keep the Santa belly at bay.
Happy Holidays!
Ryan Cairns CSEP-CPT
Back away from that delicious candy cane bark and get moving! For fitness tips, videos and more check out Ryan’s website www.sparkfitnessnow.com.
The Myth and The Madness Ryan Cairns CSEP-CPT dispels the myths of fitness and sets us straight on the path to looking (and feeling) good Myth: You can’t escape the dreaded holiday weight gain – Part II You survived Thanksgiving and Halloween – congratulations! But now you’re up against the [...]
Myth: You can’t escape the dreaded holiday weight gain
The Myth and The Madness
Ryan Cairns CSEP-CPT dispels the myths of fitness and sets us straight on the path to looking (and feeling) good
Myth: Between Thanksgiving, Halloween and with the holiday season just around the corner, you can’t escape the dreaded holiday weight gain.
It’s fall again, and that means kids are back to school, the leaves are changing, and we are faced with the roughest section of the calendar for losing weight.
A lot of people love this time of year. It’s sad to see the already too-short summer pass by, but a lot of folks see this time of year as a chance to get back into a routine after all the beer and barbecue. There’s only one problem: not even a month and a half into it, we are faced with the first of many holidays that involve lots of food, candy, and booze. Thanksgiving, followed by Halloween, Christmas and then New Year’s Eve is a disaster for most people trying to lose weight.
Although the weight gain that occurs over the holidays is often exaggerated, there still is weight gain. It may not be the 5 to 10 pounds that people claim, but rather it’s realistically about 2 to 3 pounds. That is still substantial when most people never lose it. Gaining 10 to 15 pounds of fat over five years is a BIG DEAL.
A lot of people just give up during the holidays. They think it’s inevitable that they’re going to gain weight during this time. They’ll eat and drink anything they want and not exercise. That is what New Year’s is for, right? Starting over? I’m afraid it doesn’t work that way. It hasn’t worked that way any other year, so why would it now?
You’ll see I’ve listed some of the most common excuses that contribute to seasonal weight gain along with some helpful solutions to fix them. The best defense is a good offense, so get started NOW!
Excuse #1: Too busy with work, getting the kids ready for school, or doing schoolwork to get some exercise.
Try this: Use the gym or wherever you workout as a stress reliever, not a stress maker.
Excuse #2: Shorter days and colder weather means you’re less likely to get out and be active.
Try this: A new fitness class, fitness DVD, or get outside on your lunch break.
Excuse #3: Lacking motivation
Try this: Set a goal and tell people about it. It will help to keep you accountable.
Excuse #4: Waiting to start your resolution in the New Year.
Try this: Take advantage of the gym now before it gets PACKED with people on a health kick.
Excuse #5: “Fun size” Halloween treats are tempting you at every turn.
Try this:
- Don’t overbuy. It is better to run out of candy then have an endless supply tempting you at every turn.
- Avoid setting up a candy jar at the office or home.
- Choose hard candies, like suckers that take longer to consume, to eat less.
- Choose fruit that is naturally sweet, over treats.
- Halloween is one day. Don’t celebrate it for weeks. Get back into your good eating habits as soon as possible.
Yours in fitness and wellness,
Ryan Cairns CSEP-CPT
Ryan will be following up this month’s The Myth and Madness with a focus on how to get through the holiday season without turning into a blimp. Look for it in next month’s G! and don’t forget to check out Ryan’s website www.sparkfitnessnow.com.
The Myth and The Madness Ryan Cairns CSEP-CPT dispels the myths of fitness and sets us straight on the path to looking (and feeling) good Myth: Between Thanksgiving, Halloween and with the holiday season just around the corner, you can’t escape the dreaded holiday weight gain. It’s fall again, and that means [...]
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