#1 New Year's Resolution

The #1 New Year's Resolution is Weight Loss.  Although some people were able to lose weight in 2011, most Americans failed in their quest to reach their weight loss goal.  The best thing anyone can do to attain their goal is to set S.M.A.R.T. goals.

Be Specific in your goal.  Choose to lose fat, lose inches, and/or gain muscle.  Goals like "toning up" or "getting in shape" are not specific enough.

Make sure your goal is Measureable.  Again, goals like tone up or get in shape are hard to measure.  Goals that include pounds, inches, even push-ups are easier to measure and are better goals.

Set up an Action plan.  What steps will you take to reach your goal?  How many times will you exercise each week?  How many calories will you eat each day?

Make sure your goals are Realistic.  Losing 50 pounds in January is not only unrealistic but it would be very unhealthy to even attempt it.  Realistic goals are 1 to 2 fat pounds per week (up to 10 pounds per month).

List a goal date or make it Time-Sensitive.  For example, if you want to lose 50 pounds, give yourself 5 months to do so.  If you want to increase your bench press by 25 pounds, give yourself 2 months.

In conclusion, setting up S.M.A.R.T. goals on January 1 gives you the best chance to reach your goals this year...whatever they may be.  But don't just make a mental list.  Studies have shown that subjects who write down their goals (especially S.M.A.R.T. goals), have a better success rate that those subjects who did not write them down.  Good luck and make it a great 2012!

Work Out Those Holiday Blues

Feeling a little stressed during the holiday season?  Forget the comfort foods this season.  That will only make you feel worse down the road.  Instead, put aside your worries for 30 to 60 minutes and get involved in some type of physical activity.

There have been well over 100 scientific studies on the effects exercise has on anxiety.  The type of exercise that has shown to have the most positive effect is a low intensity, aerobic type exercise.  There are 4 main reasons why exercise has been shown to reduce anxiety: (1) rhythmic nature of exercise, (2) thermogenic effect of exercise, (3) a diversion or time-out from daily concerns, and/or (4) the sense of accomplishment.

For those athletes who prefer a high intensity workout, there have been studies showing that a high intensity workout will also alleviate stress for similar reasons, especially the accomplishment of a very challenging workout goal.  So put down the ice cream and head to the gym for a great stress relieving workout that won't leave you bloated with holiday calories :)

Source: National Strength & Conditioning Association