by Amy Welch

Beginning January 1, resolutions are set, gyms are packed and people are making better choices at the grocery store. But how long do these resolutions last? Research has shown not long.  In fact, according to most studies, half of all resolutions are broken after six months.  By year end, only 10 percent of resolutions are kept.

How can we set a fitness resolution and keep it? And what about sick kids, sleepless nights and stressful jobs?

Principles to Live By:

1. Make your resolution realistic!  There's nothing worse than setting over-reaching goals. 
   
   
2. Tell friends and family about your resolution. This will help motivate you knowing that others are watching!

How to Make your New Year’s Resolution(s) realistic:

• Start by assessing your current fitness level. Are you sedentary? Already active? Take an honest look at where you are and where you want to be. The key word here is honest!
  
• Set goals that are attainable. For example, if you’ve never run before, don’t set your goal to run a marathon in six months. Instead, make it a 5 or 10K in three months. It’s best to add to your goals in order to get fit and stay fit. Setting attainable goals will keep you motivated.
  
  
• Don’t look for a “quick fix” – you will always be disappointed. Many people jump into something new and expect immediate results. In order to get those results, you have to commit yourself. Those pounds are not going to melt away and those muscles won't appear if you have a gym membership but never walk through the doors.
  

So when those babies aren’t feeling well and are needing your undivided attention, give it to them. However, when you tuck them in at night, go for it!! Even 20 minutes can make a difference and keep you on track to fulfilling your New Year’s Resolution. Just by getting your body moving for a short time, you’ll sleep better and have more energy and motivation the following day to stay on your road to getting fit! Put an exercise video in, take a run around the neighborhood or pull out those bands and/or weights and do some calorie burning in your own living room.

If you aren’t able to make it to bootcamp or your local gym, try this exercise at home to target your triceps (the muscle on the back of our arms that so many of us have problems with).

How to do a Tricep dip:

1. Place your hands behind you on a step, ottoman or couch with your fingers facing towards you while keeping your arms close to your body.

2. Stretch your legs out in front (bending your knees will make this exercise a tad easier).

3. Dip down and come back up, bending at your elbows.

4. Make sure to inhale down and exhale on the way up.

5. Complete three sets of 12.

Do this exercise three times a week and in no time, you’ll have some beautiful triceps and be ready to show them off come tank top season!

Cheers to you and your New Year’s Resolution! Let’s make this year the best one yet!



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