Many people start the New Year off with the intention of overhauling their lives. New Year, New You, correct?
 
 I am guilty of this myself. I love fresh starts. A fresh year. A new slate if you will. However, when life continues to run amuck, with what I thought was an agreement between me and it, to CHANGE it, these resolutions can crumble and disappear. Life stays the same and I am back in my old ways, doing the things that either drive me crazy because I yearn to change it or I need change to revitalize me.

  A very important date is upon us this week. January 21, 2015. And if you don't know the significance of it I will tell you. 87% of the population who start out with the resolution to do something different from Jan 1 on have now officially given up. New year, new you, over. That's an astounding number. And what's even sillier, is that we now think the whole year is deemed over in the first 21 days. 
 
Let me leave you with a thought here before I move on..... If you get a flat tire, do you then slash the other three? No, because that would be insane and utterly ridiculous. Why do we allow ourselves to do that with our 12 month year? or with what's left of the other 49 weeks? 344 days? A lot of change can be built on in a year if you just know how.

The main reason why people fail at achieving their resolutions is that they fail to plan them. It is easy to jump on what sounds like a good resolution and then exercise all our effort in battling whatever we initially see as the culprit that has kept us from achieving it in the past until our willpower has warn thin and failure looms. We may have the wish in mind of what we want to achieve in the new year many weeks before it is upon us but a wish is just that. Without a plan it goes nowhere. I feel that in order for us to be successful at keeping our resolutions we must first be proactive about them. Dedicate some time and pick one of your more important ones to map out and work on a plan so that you can see it through.

Great! You know have that resolution and have some time set aside. What next? You need paper and a pen, or some sort of device that will allow you to note it and see it in front of you, out of your head. Write it down. Read it. Say it aloud. Make it real.

 Then ask yourself: is this realistic? Can this be measured? Am I setting myself up for success? What is the big picture? 

Once you have thought about these questions I encourage you to change the wording of your resolution to make sure it still fits and satisfies all these questions.  For example: "I want to lose 10 lbs." This is a generic goal fit for anyone, fit for failure. There is no timeline. No schedule. No strategy on how. It's not very deep in it's value. No there's no plan when life runs amuck and kicks your resolution onto it's face.

Examine why your wanting to achieve your resolution. For the ten pound example I would encourage you to look deeper and find out what that ten pounds means to you. Does that mean if you had 10 less pounds you would be able to wear clothes you could be happy in? or the ability to walk 10 km farther? or mean your off a certain kind of medication? What else would your resolution mean to you, that's not written down on that piece of paper?
 Maybe try rewriting it like so: I would like to workout on a regular, consistent basis because I feel unenergetic and at a complete loss of control over the way I react to stressful situations in my life. 

Aha! Now we are getting dirty. Past those ten pounds and onto something concrete. And good for you, your resolution and you have now bonded! A little bit harder to just walk away from it. Or now, maybe you realize that it needs more work and a PLAN!

So resolutions are generally all about our habits- bad ones we are trying to change or good ones we are trying to incorporate. Personally, I have a harder time working negatively towards something. Meaning, I need to generally add something into my life before I successfully take something out. In an example, if I had the goal of cutting out sugar (because it reeks havoc on our digestive and endocrine systems, leading to forms of metabolic disorder or diabetes or heart disease...I would be after the goal of avoiding all that ;)..) I would then need to add something in so that I could replace the cutting of something out. Like VEGGIES! There! Two healthy birds with one stone. I would make a goal of eating more spinach everyday. And pair it around the time when I would generally reach for a sugary treat. 

WOW! we aren't even into the habit part and already a lot of work, right? It's no wonder why people fail come January 21. How could we possibly succeed if we haven't prepped?


"We can't be afraid of change. You may feel very secure in the pond that you are in, but if you never venture out of it, you will never know that there is such a thing as an ocean, a sea. Holding onto something that is good for you now, may be the very reason why you don't have something better.” 
― C. JoyBell C.

Well said. Don't settle. Reach for Better. 

Now we have come this far we need to strip it down even further.  The mere part of bonding and writing out our resolution, and identifying our motivations, or setting up a timeframe aren't enough. 

What?! 

Why?!

Because when you get a nasty infection (given this time of year it's bound to happen....) or you get slammed at work with a project or a family member starts to need your attention more then usual you'll get thrown off track. Its inevitable. A true guarantee. Without a plan to put you back on track your goal will slip out of your grasp and there goes January 21. And Then Feb 21. And Mar 21. And then the whole year because by now your tired of failing and restarting on a new month or week and you have just slashed your other three tires. Familiar? Yup. Here too.

So what are you to do? Now, we identify those obstacles. "I want to lose 10 lbs....."  We have dissected this to mean a more consistent exercise schedule to manage weight, energy and stress. What obstacles comes up in regular schedules? How about if we have given ourselves too much time? It takes 21 days to create a new habit. Have you given yourself 3 weeks even? Lets chip away at this slowly. You won't lose ten pounds in three weeks, but we are building. Eventually, those ten pounds may never come back. Or you'll gain a brand new friend along the way. 
 Pick one workout and do it one or two times a week for three weeks. There! A baby habit is born. Oh, but what if you suddenly catch a cold? or a weekend away throws out all your efforts? Give yourself time to reconnect with your goal. Pull out that paper and read your plan. Did you write down what you would do had you seen this coming? I'm sure a well written plan as identifiable obstacles. For me, it's time. Be careful not to over dedicate yourself. Write more obstacles down as you come across them. It's impossible to see them all right away. Sometimes, we can't foresee that riding our bike to work is impossible the route we had picked because road construction has now been planned for a section of it that wasn't taken into account when you were bonding with your resolution. 

 That'll be enough to start. Like I say, all you ever need to start is a Monday.... at the most 7 days away.

Once you've established your three week baby habit, add slowly to it. Maybe you now incorporate another workout, or a yoga class. Or! you read a bit about what your actually doing fitness or nutritionally with your body. Knowledge is power. You may find that this is feeding your resolution rather then slowly weaning away from it. And do this again for three weeks. Need more? Add slowly, or adjust. Maybe the first habit doesn't work as well as two newer ones do. Do what works for you. And be flexible. And forgiving.

 Lastly, give yourself a deadline. Then tell someone. It's a kick in the pants to keep you going. It'll be harder to give up if your accountable to someone other then yourself and your likely by now crumpled up piece of paper I was calling a resolution.

 Well, now how badly do you want that resolution? Have I scared you off? I hope now you feel more revitalized to be able to be successful. Anything you want you can have. But nothing great in life ever comes without work, or free, for that matter. I promise you though, consistent efforts will lead to consistent results. Without a challenge there will be no change. Embrace the challenge. That's where you finally start seeing you and not this existence of you going day to day through your life fulfilling whatever version of yourself you *think* you are. This is where you get to create. And by creating you, you will find you.

"Incredible change happens in your life when you decide to take control of what you do have power over instead of craving control over what you don't.” 
― Steve Maraboli, Life, the Truth, and Being Free

 I had a bad case of the "SITS" (following image) during February.  I wasnt glued to the t.v (rather computer) as one might think, except for a few choice events, but I am so enthusiastic about movement and sport that I was hooked at watching the elite of their discipline compete for the Gold!
 Thank goodness my classes were scheduled or already in session, as I needed every reason to get out of the house and move, for the sake of my health! 
 The "SITS" is much more extended from my own four walls, and outside of the Olympics, as more data is being produced about how dangerous this type of (non) "movement" is to our health.
Just read through the image below:

 I recently completed a workshop here on Pender Island of prepping goals of any kind for the New Year. I bored my ladies to tears over the Transtheoretical model. I felt that the knowledge of understanding how we create change in our lives would help my ladies understand the process of changing, better. Knowledge is power, right?
 We then discussed how relapsing has to happen between the stages of change in order for the change to actually start to cement. Sounds promising, right? How is it that we need to fail? See our failures. Then take those steps and turn them into the building blocks on which we grow?
 To me, this is something I am really starting to understand only now. Even as a mother of four, I must have felt myself changing along the way. I reflect back often especially to when I was 23 at home with 3 littles under 4 and think-I had to be changing, right? I was never so aware until just recently how much I was closed off to the thought of change as it felt like it was the only thing in my grasp of control. I was loving my children and providing a great happy home for them and husband but something was missing in me.
 In hindsight I see, I was afraid of failing.
 I was afraid if I failed the others around me would collapse or fall into chaotic mess and that it would be just that. Messy.  Something changed though when I started processing that failing was making me grow. I could learn and develop and experience anything if I at least tried it, being ready to fail if that was the way it was going to be.
 I started going to the gym religiously. That was the change. I began to feel that my life was chaotic (I was also borderline ppd). Being at the gym gave me a sense of control and freedom. Funny, those two complete opposite words came out in that sentence. Control AND freedom. I was free from the slavery of motherdom, housewifedom, boredom. I could control my effort in whatever class or exercise(s) I was participating in. And I started to fail. I hurt. I was sore. I battled quitting. I was feeling unsuccessful. I was uncomfortable. I couldn't control. I was failing. 
 I would get discouraged at progress because I didn't see what I expected to see right away. This is life's little lesson reminding you never to expect anything but change, especially if you are expecting it a certain way. Be it that endorphin rush or stress release of being physical, I plugged on. Three months later I was starting to get noticed at all my efforts and began realizing that that 'failing' (pain, mental anguish to push through, fatigue, etc) was creating change. I was changing. 
 Mostly on the outside. I was building strength, I was developing agility, speed and power. But one truly knows with fitness, a lot more change happens biologically and chemically inside then in what you SEE outside. I was also building determination, hard work and pride. Things I felt I had lost during my years out of the work force and away from my peers.  
 Presently, I am starting to understand more of how we grow. The growth we do on the outside we typically feel stops after puberty with some aging changes as life proceeds. You can still grow yourself in the gym for whatever physical health goals it is you have. That being said, extending myself through failure in the gym all these years has translated more then just physical development. I have tools that I can now use for growth in other areas of my life, now knowing I must get through the failures to see the changes in which I seek. 
I am constantly questing to become a better mother, friend, wife and human being. I have my own goals I have set (using my knowledge of how change is made) for 2014. Through messing up and making things messy on my journey to achieve them, I know the messier it gets the closer I'll get to them. 
 SET THOSE GOALS. PLAN FOR OBSTACLES. MESS UP. FAIL. GROW!
 

 

It is said that what we don't use, we lose. Absolutely! But it is common belief that as we age, regardless, we will lose...... something! Whether its health to disease, fitness and muscle atrophy (sarcopenia), minds to dementia or alzheimers or just a car in the parking lot. What is a revelation to all, that most don't know, is that muscle doesn't know age. 
 It is true that over each decade as we age, we lose a lb or so of muscle and gain more lbs in fat. We can lose up to 20% of our lean muscle mass after age 40. Our metabolism slows by up to 5-10% as soon as we hit 30! It continues to decrease each decade after that. We really have nothing good going for us except the prospect of grandkids and wisdom! However, my point is NOT to depress you with the thought of ageing. It is to enlighten you on the concept of strength training now (even if your 70+) and what it can do positively for those muscles, every day you age.
 Meet Ernestine Sheperd. The world's OLDEST female body builder. She has been bodybuilding only the last 6 years, starting at the tender age of 71. That means Ernestine is 77 years old! She was inspired intially by her (deceased) sister at the age of 56 and pursued on without her; crowned in 2010 as being the world's oldest bodybuilder. Ernestine started running late in her fifties finding that this was the answer to help alleviate all the medication and symptoms she was taking/having for high blood pressure, cholesterol etc. As her fitness increased, her meds decreased, as well as her depression. 
She became so inspired by her results and change in health that she went on to live her sister's dream of bodybuilding. Of course she met obstacles along the way, but starting slowly, staying determined and disciplined has shown her that nothing is impossible. And know what? She has no muscle atrophy, dementia, or disease. She is using what she has and not losing it. Well, I can't speak for her possibly forgetting where she parked her car, but you get the jist.
 Strength training doesn't have to lead to the sport of bodybuilding. There are many visible benefits way before you ever get to that level. Strength training will build your strength (duh!). But what this does to go further; self-dependence, confidence, ability to keep up, support for joints, increased metabolism (refer above if you didn't realize that decreased) disease prevention, healthy heart and lungs, burn calories, increased self esteem, reverse muscle atrophy, fight depression, burn fat (refer to above if you missed that) while at the gym AND post workout, the ability to play (whatever you do for fun in an active daily life) LONGER. BETTER. MORE. And aesthetics. Of course. You will have a firmer physique resulting in a pleased appreciation for all your hard work. What is one of Ernestine's guilty pleasures? Not a sinful dessert as she battles acid reflux and has a strict bodybuilders diet; "I like to wear skimpy clothes. Oh, yes, I do. I love to have my back out and my stomach out. I like catsuits- all those things. I COULDN'T wear them years ago." (p.71; TIME magazine inc special: Your Body; the science of keeping it healthy). I had to supress some giggles when I initally read that. But Google her and see for yourself. 
 Nothing. Short. Of. Impressive.
 To start, train 8-10 of your muscle groups (quads, glutes, hamstrings, chest, shoulders,  back, biceps and triceps) in one set of 8-10 reps, TO FAILURE,  2x/week. The key to strength building is FAILURE. You want to fight for those reps at least at the half way point of the amount to the end of the set WITHOUT losing form. Struggle. Safely. Reap the rewards. As you get stronger, you can start playing around with more complicated strength exercises, change the type of workout and reps/sets balance. Dont be afraid of heavy. Make the load your enemy while you lift, your friend after you conquer it.
 Muscle doesn't know age. Don't let your age determine how LITTLE muscle you have. Its a myth that you won't or can't be strong as you enter centurion territory. Or independent. Or disease free. Or in a sleeveless shirt. Without bat wings. 
 Now, where did I put those keys?
 

 Many people struggle with the just GETting started part of making fitness a healthy and enjoyable habit. After many attempts, failing because of injury or disappointing results, discouragement ensues. Did you know only a staggering 15% of the population is adhered to their fitness lifestyle?!? Fitness has been dubbed as a meathead universe. OR just treadmill cardio. OR hours and hours of slaving away in sweat. Lose the stereotypes and learn more on what forms of fitness are the way to go. Lets break down why Group Fitness works, one MORE reason to get started on your fitness journey:

1. Proper Instruction
Most people know that exercise is important. But they just don't know HOW. A certified Group Fitness Trainer will ensure proper technique and form executed in every exercise with every participant. This is to help prevent primary injuries, but also prevent injuries down the road. A fitness trainer wants to see you in the game as long as possible, and seeing results! They will also introduce you to new ideas, ways and equipment and making sure you use it properly. This takes out all of the intimidation!

2. Motivation
Whether its because a friend signed up along side you, or you have already paid for that class-Group Fitness can motivate you to GO! Being able to have something to attend, rather then stumbling through the equipment in a gym mindlessly gets you in and out real quick, boosts your ego because you have attended and closes the door on dismal results. You are able to motivate yourself further especially when an instructor says "KEEP GOING!" ,"PICK IT UP!" or "JUST 3 MORE!". These things being said in your own mind; you can talk yourself out of. Now you can finish them with the class!

3. TOTAL Body Workout
Good fitness classes (unless specific muscles are being trained in the description of the class) will offer a balanced, total body, cardio and strength combination class. This way you spend an hour or so doing everything you need to in one class! Forget leg day, or arm day, or knowing how often to strength train or taking up that endurance! A group fitness class takes the guesswork out and puts it altogether for you. Talk about bang for your buck! 

4. Avoid Plateaus
You can change up your fitness routine with an endless amount of varied fitness class options. There are all types of classes being offered at different levels. Busting out of your regular fitness routine will have you busting through those unchanging fitness plateaus. When you are in a group setting you are more likely to push yourself and work harder.

5. Routine+Routine=Routine;  Adherance!
Having trouble setting up a gym schedule? No need- classes do it for you. Pick a class at a time that makes sense for you and attend. Registered or drop in, the hard work of deciding how it fit into your day  and sticking with it is over. Your class will likely be the same time every week on the day you choose. Then, plan your day around your class!

6. Social
Develop a sense of belonging. Or not. Fitness classes can be as you want them to be. Are you new to a community? Do you have a hard time meeting people who may share your interests? Everyone in a group fitness class has the same goal: Health. There may be others on that goal list, but a group fitness class will bond those people together as they work side by side, sharing a few laughs and encouragement along the way. You may meet people you wouldn't have otherwise met. What a great way to engage in others! Feel like your friend pot is full? You can get in and out of a class as you choose, making it your solo time away from life! 

7. It's F-U-N! 
Exercise is not an option for life. We all need to make it a priority. With all our other priorities in life, lets make this important one FUN! Working out in a group fitness setting is meant to be enjoyable, takes your mind off of the work, and will keep you coming back for more. Most classes have energetic music to get you pumped and keep you going and coming back for more!

8. New offers Change
Change is good! It can ignite your senses making you feel alive. 'New' will get those neurological sensors exploding, igniting that brain power. Group fitness will offer new and change. Try something new to change up that routine and keep you motivated past the getting-started-point. Not sure if a form or trend in fitness is for you? Or curious to how it can benefit you? and the how-to of it? or why other people are hooked on it? There is absolutely a way to try it out in group fitness,  without investing a whole lot of money or time!

Experienced or new on your fitness journey, there will be a group fitness class offered near you that takes into account your goals (other then health, that is it), interests and focus. It will be the best part of your day. You will find yourself looking forward to it. Go ahead, GET STARTED with GROUP FITNESS!