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Tag Archives: new years resolutions

How to Break from Breaking Your New Year’s Resolutions

Posted on January 04, 2016 by

A New Year’s Resolution is a tradition that dates back to ancient Rome.  The intent is for self-improvement and betterment.  One of the most popular resolutions is to lose weight and/or exercise more.  Unfortunately, it’s often viewed as a “to do” list that can be completed before Valentine’s Day.

According to research, only 8% of Americans keep their resolutions. 

It is to your benefit to set goals, but if the goals are too lofty, success is off too far in the distance  and it will result in another broken New Year’s Resolution.  What is the solution to successful fitness and weight loss goals?

S.M.A.R.T Goal Setting: 

Be Specific!

You must identify the action or goal that will take place.
Example:  I will join a gym and lose weight.  NOT—I’m going to get in shape.  But let’s take it further…


The action/goal should be quantifiable
Example:  I am going to join Weight Loss Fitness and lose 50 pounds.  NOT—I’m just going to lose some weight.   But let’s take it another step…


The action/goal should be attainable given available resources.
Example:  I’m going to lose 50 pounds by going to CFWLS Fitness Center 4 times a week after work.  NOT—I’m going to lose 50 pounds by running errands and cleaning the house once a week. But wait, let’s tweak it again…


The action/goal should allow you to step out of your comfort zone while allowing the likelihood of success.
Example:  I will lose 50 pounds and reduce my body fat by 5% by doing the Hoist Equipment two times a week and the rower and/or treadmill for 20 minutes, 3 times a week.  NOT—I will lose 50 pounds and reduce my body fat by 5% by walking on the treadmill a few times a week.


You need to state a time period to be accomplished.
Example:  I will lose 50 pounds and reduce my body fat by 5% by ‘July 4th, 2016’. I will work out on the Hoist Equipment two times a week and the rower and/or treadmill for 20 minutes, 3 times a week.  NOT—I will lose 50 pounds and reduce my body fat by 5% by walking on the treadmill a few times a week.

wishes*If you can’t make it to the gym, exercise at home—jumping jacks, squats, lunges, push-ups, stairs!                                             *Just give it 15 minutes if you can’t commit to more than that!
*Walk as much as possible.  Take the stairs instead of the elevator. It makes a difference!
*Get rid of all the holiday junk food—it’s too tempting.  Increase protein with our Weight & Inches Shakes which can assist you in shedding those extra holiday pounds.

Determine what your goal is and visualize yourself achieving it. Write down your goal where you can see it every day.  Think positively and use the SMART goal-setting.  2016 is the year to make that New Year’s Resolution stick!

Motivation Matters!

Posted on December 23, 2013 by

And maintaining that motivation is key to achieving your goals. As the New Year approaches, most of us find ourselves looking ahead and contemplating some type of change.  Generally, one of our goals involves weight loss or some other health-related change. Sometimes the changes we propose can seem overwhelming. The following tips can help you stick to your fitness/wellness program:

1. When it comes to fitness – start slowly. We are all anxious to get moving and see results, but your body needs to adjust to your new routine. Make sure you begin every workout with a warm-up to get the muscles moving. Then start off with 30 minutes of cardio or light weights – walking, biking, a machine circuit or low-impact exercise class. (Try our new Wednesday Fit Xpress class or the ‘Sit & Get Fit’ DVD we just released).  Gradually increase your workouts as your endurance increases.

2. Take a mental picture! Every day take time for yourself to visualize your new healthier, happier self. Close your eyes, relax and see yourself at your desired weight, and feel how happy you will be when you finally achieve that goal. Many athletes practice this to achieve their goals and you can too..

3. Seek Inspiration. There is nothing wrong with maintaining your motivation with inspirational quotes posted where you can see them throughout your day.  Sometimes it’s just what you need to see to get you back on your feet and focused.

4. Stay Balanced. Success isn’t all or nothing – you will be more successful with your diet and exercise program if you start to make small changes in your lifestyle.  Small changes add up to big results! If you miss a day of exercising or eat something off your program occasionally, don’t overreact. Just get back on track the next day and continue with your fitness routine. Keep your eye on the goal and you will be successful!

5. Make it fun! The time goes by faster when walking with a friend for conversation and mutual support. If you like to exercise alone, consider this time for yourself. Crank up your favorite tunes and feel the energy! When you enjoy your fitness program, you are more likely to keep it up.

6. Weigh in Weekly. The daily fluctuation in your weight is normal and it’s easy to get too wrapped up in the numbers.  Increasing your lean body mass takes time and it won’t show up in those daily trips to the scale. Try to focus on improving your overall fitness and feeling healthy & happier in the New Year. Don’t get discouraged if the numbers move slowly! Keep focused on your exercise and workouts and it won’t be long before you see results.

7. Listen to your Body. No one time is perfect to exercise. If you are a “morning person” get up 1/2 hour earlier and do your workouts in the morning when you energy is at peak level. If you stay up (or get up) late, you would probably do better to exercise in the evenings. Work with your own personal body rhythm to keep your enthusiasm up.

8. Consider a Personal Trainer or Health Coach. A personal trainer/health coach can really help keep you on track. We have some of the best trainers in Hampton Roads right here at CFWLS.  They can work with you to create an exercise plan that is right for you.  Our nutritional coaches can teach you what you need to know to feel your best and get that scale moving in the right direction.

healthy-holidaysDr. Clark & the staff at the Center for Weight Loss Success wish each of you a Very Merry Christmas and the Healthiest of New Years!