New Year’s Resolutions: Not the Key to Kick-Starting Fitness in 2014

[caption id="attachment_13647" align="alignright" width="314"]How do YOU perceive "resolutions" this time of year?[/caption]

We’re a cynical bunch when it comes to New Year’s resolutions! But one thing we DO KNOW is that...

...New Year’s Resolutions are Not the Key to Kick-Starting Fitness in 2014

A recent poll has revealed that Vancouverites aren't relying on New Year’s resolutions to stay active in 2014. According to the research, 42% of Vancouverites say they have no plans to set a fitness-related resolution and 15% admit to making fitness resolutions they know they’ll then break. The online survey, conducted by Ipsos Reid and commissioned by Fitness Town , one of Western Canada’s leading fitness equipment suppliers, revealed that, despite the post-Christmas tight-fitting clothes, empty chocolate boxes and sherry bottles, we’re not turning to resolutions to kick-start our fitness off. Over one in 10 Vancouverites admitted they no longer set them as they know they have no chance of sticking to them.

Some further stats to digest along with the Christmas leftovers

• North Americans gain an average of 1.5 - 4 pounds between Thanksgiving and New Year’s Eve


• The average holiday meal can see us consuming as many as 3,500 calories


• Lots of people claim that abstaining from a "habit" for 21 days can break it - so can doing a repeated action daily for 21 days form a new one?

1. It all starts with "WHY". Getting clear with your reason(s) "why" YOU want to make a change can be the ultimate force driving you towards your goals. If the why isn't strong enough, excuses disguised as bad habits can derail you.


2. Start with the things you enjoy. Getting fit and active doesn't have to be a chore. Incorporate it into something you love or have a passion for. Make it fun, competitive and set incentives. There’s no point in starting to run if you really don’t enjoy running - you’ll only give up.


3. Be realistic, be gradual. What works for one person, may not work for the next. You have to decide what is realistic for you and your lifestyle. Set achievable goals, reassess them often and reward yourself with a small treat when you smash your targets.


4. Make time. It’s as simple as that. You can't manage time, but you can manage commitments. You have to schedule your activity times otherwise they just won’t happen. Sadly, it’s always easier to not do something than it is to do it.


5. Start a blog or get yourself a trainer. Make yourself accountable in other words! When you have others tracking your progress, it’s hard to get out of it. Keeping a fitness and nutrition journal also allows you to analyze your progress at the end of each month. Consider investing in an expert to give you feedback, help you discuss areas for improvement and next steps. Networking with other health professionals and enthusiasts can also motivate and inspire you.


6. You are what you eat. It’s an old one but a good and true one. Cut back on sugar and sodium, eat lots of green, leafy veg, and remember to drink plenty of water. Sticking to a balance of unrefined carbohydrates like whole grain food, fruit and veg never fails.


7. Challenge yourself. It takes anywhere from 18 to 66 days to form a habit according to one study  released in the European Journal of Social Psychology. In the grand scheme of life, that’s not long. So once you’re confident that you've set a good foundation, try something new and add a new dimension to your fitness. Repeat. Repeat. Repeat. The more a behavior is repeated, the more likely it is that it will become "instinctive" and ultimately a habit.

[box type="info" align="alignleft" ] Interview opportunity:  COO Fitness Town,  Dai Manuel , is available for interview. He can discuss some of the best ways to stay active and accountable and share top tips for staying fit in 2014. Dai can also talk to some of the key fitness trends we’ll be seeing in the New Year (see below).[/box]

[toggle title="Fitness Trends: What's on the horizon for 2014?" state="close" ]

Strength training: “ Strength is the new sexy”

What it is: People are realizing that building muscle by lifting weights is necessary for effective weight loss. Having more muscle will help burn more body fat at rest, so whether you want to build bulk or just tone up (don’t worry, women won’t get “bulky”), strength training is the way to go. How you do it:   Free weights ,  dumbbells,  barbells,  kettlebells , body weight exercises and  functional trainers  are the equipment needed for a good strength training program which should be 35-45 minutes, 2-3 times a week. Think CrossFit , Olympic lifting & circuit training.

Interval training: “ Short + sweet = rules”

What it is: Quick bursts of intense energy followed by short periods of recovery. Interval training burns fat and builds muscle based on how your body breaks down energy stores to fuel and repair the body.  A 20 minute workout of alternating high and low intensity will yield better results than 20 minutes of consistent output. How you do it:   CrossFit (functional fitness), circuit training and Tabata protocol all encourage high intensity workouts interspersed with a recovery period. There are many different methods to follow (20 seconds of high intensity followed by 10 of medium intensity or 90 seconds followed by 60 seconds etc.) but the general idea is to work out your hardest (maximum output) for a finite period and then workout at a medium level for a shorter period and then repeat.

Suspension training (TRX) – “ The suspense is training me!”

What it is: TRX suspension training uses body-weight exercises to develop strength, balance, flexibility and core stability simultaneously – ramp up your training regimen and getting better results, quicker. Even better, it’s versatile and transportable. How you do it: A TRX suspension strap is hung from an anchor (or stable overhead structure) and you use your body weight to perform hundreds of exercises. You choose how challenging the exercise is by adjusting your body position to add or decrease resistance.

Fitness technology –  “Weight loss of the future”

What it is: Interactive touch-screen consoles on bikes, treadmills and ellipticals that set up virtual tours (run in Paris perhaps?) to digital watches that help you measure distance, calories and speed to over 20,000 fitness apps that provide workout plans and allow users to track their progress  – technological advances are enhancing the way we workout and train. How you do it:  The Vision S7100 suspension elliptical and the  Life Fitness Platinum Club series  uses large HD interactive consoles on bikes, treadmills and ellipticals that allow the user to connect to their favorite apps, download virtual tours and connect with their friends while exercising. With internet access from the console you can check your e-mail, Facebook or watch TV. [/toggle]