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Don't Be a January Fitness Drop-Out! Jack Holleman, Certified Personal Trainer Somewhere in your New Year's resolution list was losing weight and getting fit. Well, after a month of dedicated effort and sore muscles you're not as motivated. If this describes you, you are no different than millions of Americans who annually take a short ride on the fitness bus after the holidays only to get off in February. How do you keep that enthusiasm? Here are 10 proven ideas to help overcome being just another January drop out. 1. Hire a good personal trainer. Even for just one tune-up session! A personal trainer will examine your goals and progress and make suggestions about your fitness routine. He/she will direct you to activities that are appropriate for your current level and goals, and make sure you are executing each exercise correctly. You may find new and better ways to exercise - and a more efficient and productive routine. 2. Join a YMCA or a local gym where the atmosphere is conducive to good hard exercise, and where you will find inspiration in any number of ways; music, classes, friends, environment. It is much easier to complete your exercise program if the doorbell and phone are not calling to you! When you can't get to the gym, go home and use your videos, equipment, or just walk the neighborhood. Strive to be regular! 3. Make a reasonable plan. Consider your goals - do they make sense? Set a series of small goals that you can reasonably accomplish in the next 2 - 3 months. These goals must be attainable, measurable and very personal. For example; "Lose a pound a week for 8 weeks" or " Go to class at the gym three times a week" or "Walk two miles everyday". 4. Add variety and excitement to your workout. Your body adapts to any program that remains constant. Cross-training or altering your program will accelerate your progress. Make subtle changes to your workout every 3 - 4 weeks. You might consider changing cardio machines from bike to treadmill or from running to elliptical trainer. Learn a new sport like racquetball or swimming. Buy a new fitness video for days at home, or take a new class. Add strength training to your routine, try walking a few times a week. Any new exercise is good! 5. Keep a food diary. Create a diary of the foods you eat an know what you eat, when and how much. Then change one thing each week to move towards a healthier diet. 6. Water, water, water and more water. Carry water along - take it to work and drink before, during and after a workout. Muscle movement is a chemical reaction. Water is essential for your body to function well. A 5% loss in water to your body can translate into a 20 - 25% drop in performance. And - water is great for your diet and gives skin that healthy glow! 7. Recruit a friend. Find someone to share your experiences. Work with a friend or family member with similar goals to offset that predictable mental slump. 8. Do something - everyday! Your workout takes time and we know that isn't always possible. On busier days take a brisk 15 - 20 minute walk at lunch or at the end of the day. This may be all your schedule permits - but it is better than nothing! 9. Reward yourself. But not with chocolate cake! When you are doing well, buy new shoes, go to a movie, get a manicure or pedicure, or even a massage. Find things besides food that make you feel appropriately self-indulgent! 10. Most important... keep going. If you miss one day, stop punishing yourself, and go the next day. Never give up. Remember, this is a lifestyle - your new level of fitness will provide more energy for you to pursue your dreams of hiking, traveling, skating with the kids, running, going places, and all the while feeling strong and fit.