Keeping your New Year’s fitness goals

The New Year is an opportunity for fresh starts and setting new goals. Improving fitness levels continues to be one of the most popular resolutions, yet it’s also one of the most difficult for a majority of individuals to maintain.

“Research indicates that more than two-thirds of people who set fitness goals at the beginning of the year give up within two months,” says Lori Irvine, Organization and Employee Development Coordinator at The Scarborough Hospital. “However, by following some key steps, you can dramatically improve your odds of sticking to your goals.”

Lori offers the following tips when setting a New Year’s fitness plan:

• Set realistic fitness goals – Ensure you speak with your physician before beginning any fitness regimen and make an appointment with a personal trainer who can help you break your overall goals into smaller, reachable targets.
• Write down your fitness goals – Simply writing down your short-term and long-term goals and the steps involved in meeting them can increase your motivation and reduce the chance of giving up. 
• Tell your family and friends – Verbalizing your fitness plan and letting others know about it can help you feel more accountable to your goals.
• Prioritize and schedule regular exercise – You’ll be more likely to stick to your fitness routine if it’s scheduled into your calendar like any other commitment.
• Choose a gym or fitness routine that is close to your home or accessible during your commute to and from work – A convenient location means you’ll be less likely to skip your fitness routine due to factors such as bad weather, traffic, etc.
• Don’t try to be perfect! – Whether it’s missing a couple of workouts or giving in to a treat, don’t beat yourself up over the occasional slip.
• Reward yourself – Whenever you achieve or complete a part of your fitness plan, reward yourself! Buy something you’ve wanted for a while, go for a spa treatment, etc. Do whatever makes you feel good about all your hard work – you deserve it!

Lose weight without dieting

Spring is here —and so is the time to lose those winter pounds. However, busy schedules and celebrity trends may prompt us to resort to unhealthy diets when trying to lose weight.

Diets are often temporary—they promise a quick fix and cause weight gain the moment you stop dieting. About 85 per cent of people lose weight on diets, but only 15 per cent will keep the weight off in the next two years.

The real key to losing weight is to maintain a healthy lifestyle. Lori Irvine, Organization and Employee Development Coordinator at The Scarborough Hospital and a Fitness Instructor Specialist, shares some tips to increase our overall well-being and shed excess pounds.

1. Know yourself, know your battle. Before you decide to lose weight, consult your doctor to determine your healthy body weight.
2. Understand your perception of yourself. Appreciate your body so that you can set a realistic goal for your weight loss.
3. Drink plenty of water every day. Drinking several glasses of water a day maintains a healthy metabolism and proper kidney function.
4. Pay attention to the size of your portions at every meal.
5. Have a big breakfast instead of a big dinner. A large breakfast gives you the calories (or energy) you need to get through the day.
6. Create a realistic fitness routine. The newly revised Canadian Physical Activity Guidelines state children need at least 60 minutes of physical activity per day and adults, 150 minutes per week.
7. Reduce your stress level. Go to the gym, take deep breaths, try yoga, visit a spa, treat yourself to a massage, go for a walk, or talk about stressful issues with loved ones or a therapist.