6 Tips for a Successful New Years Resolution

Example: If you want to "exercise more" set the numbers of days per week you will work out, for how long and what will that activity be.  So you might say that you will workout every morning, 3 times per week, for at least 45 minutes and it will be either the elliptical or running outside. Creating a workout calendar is a great way to help track this goal.  Once you have completed the day's workout cross it off the calendar.  Then count the "X" at the end of the week to see if you have worked out 3 times that week.  It creates accountability and that is a wonderful way to stay on track. 

Example: If running a race is a goal you'd like to set for yourself that's great!  Look online for one of the couch to 3K free training schedules.  This is a great way to try something new that is out of your comfort zone but also challenge you enough to stay motivated and on track.

Example:  Trying new exercise classes is a great way to keep your workouts fresh and motivating but taking a 75 minutes hot yoga class in a 108 degree room when you haven't been to the gym in 6 months and have never taken a yoga class before might be taking it too far.  It's ok to get your feet wet - try a beginner's yoga class and then when your are comfortable talk to the yoga instructor about trying a hot yoga class 

Example: If your long-term goal is to lose a significant amount of weight over a year's time, make sure you set up smaller goals that serve at check points along the way.  That might be losing 1-2 pounds per week or losing "x" number of inches of body measurements.  Having these check points will keep you motivated and give you the ability to focus on the moment instead of the journey ahead.

Example: If you want to reduce the amount of junk food you eat, use positive words when setting your goal.  Say you want to increase the healthy foods you keep in the house and be specific.  Make a list of healthy foods you want to add to your shopping list.  Post it in your pantry or on your fridge to keep you mindful of what you are eating.

Example: If sprain your ankle while working out find other ways to exercise.  Forgo the elliptical or running and focus on resistance training and just eliminate the exercising that involve the injured ankle.  Just make the necessary adjustments to work around the injury until things are better. The important things is to adjust to the situation and don't use it as an excuse to abandon your long-term plan.

The New Year is an excellent opportunity to make the positive changes you have been wanting to make.  But remember no one is perfect.  You will have good days and there will be days you will struggle.  Find a good support system.  Surround yourself with others that understand what you are working towards and willing to help - even people that have the same goal as you.  And don't beat yourself up if you have one of those bad days.  Remember what they say... Attitude is Everything.  And if you use these 6 tips for setting your New Years Resolution you will be well on your way to a healthier you in 2014!

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"Customization is key!  Everyone is so different and deserves programs and services that are tailored specifically for them as it relates to reaching optimal health and fitness goals." ~ Darnell

1. Trail Mix: Make your own by combining 2 parts nuts with one part no-sugar-added dried fruit and put a 1/3 cup serving in a plastic baggie. Or try one of the new pre-packaged options that are already portioned out.

1. Apple and Peanut Butter: Yes, you can take this with you! Apples do not have to be refrigerated and travel very well. Many companies now sell single-serving packages of peanut butter, which make them very easy to throw in your purse.

1. Lean Beef Jerky and Unsweetened Apple Sauce: This makes for a great sweet and salty combination. Individually-wrapped beef jerky and single serving containers of apple sauce make this an easy snack to keep anywhere- even in your purse.

1. Tuna Snack Packs: I found these at the grocery store in the aisle with the regular cans of tuna. These snack packs come complete with a single-serving packet of tuna, some light mayo, relish, and whole wheat crackers. I often take them in the car on road trips for a filling snack.

1. Popcorn with Dried Roasted Chickpeas: You can find roasted, dried and seasoned chickpeas in specialty grocery stores or you can make your own- add it to some pre-popped popcorn for a flavor, crunchy snack.

1. Almond Butter and Banana Sandwich on Whole Wheat Bread: Don't just think of sandwiches as lunch fare-options such as this can make great snacks as well. I cut my sandwich into fourths before packing it up so that I can just eat the amount I need. This is good for a day of driving too as one sandwich can serve as 2 or 3 snacks.

1. Carrot Sticks and a Wedge of Laughing Cow Cheese: If you will be eating your snack in less than 4 hours, this snack works as a portable option as these things can stay unrefrigerated just fine for about that long. If it is going to be longer than that, or you would like to be able to take more fresh options with you, simply get a small cooler with ice packs to keep in your car to keep the food cool.

1. Snack Bars: Choose ones that contain a combination of carbohydrates and protein, such as Luna bars, Kind bars, and Lara bars. I always keep one of these in my gym bag and purse.

1. Dry Whole-Grain Cereal mixed with Sunflower Seeds: This is a great option that you can seal in a plastic baggie and keep in your purse or desk drawer for several weeks. Use 2 parts cereal and 1 part seeds and limit total serving to 1/3 cup.

1. Rice Cake with Low-fat Pudding Cup: If you are craving something sweet on the go, this snack is a great option. Choose a pudding cup that doesn't require refrigeration and pair it with a whole grain rice cake for a snack that is a good source of calcium and also provides a little protein and fiber.