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Posted on 12-28-2016

It is estimated that nearly 75% of us will be making New Year's Resolutions, and for most all of us improving health through exercise and diet is on the list.  That is a good thing!  What is bad, is that in one short month nearly 90% of us have broken our resolution!  The #1 reason is because we start out too  big, fast, and hard.  No one can keep up with those expectations.

So here are some suggestions for goal setting:

First: Realize it won't be easy.  You are in for a fight.  If it were easy everyone would be doing it.  So get comfortable being uncomfortable.  The good news is, they are only habits which means they can be changed.  You can succeed!  The bad news is, they are habits which means they are hard to change.  You will get "knocked of your horse".  It is ok!  What is not ok is if you don't "get back on your horse".  You will tame the beast with consistency and persistence.

Second: Start small to guarantee a win and celebrate!  You can't go to the gym and expect to run a mile, swim a half hour, lift 100#, or exercise for 7 days a week.  Be reasonable!  Remember we have all year.  There is no rush.

Third:  Once you have celebrated a win, be sure to raise the bar.  Some folks get so excited they forget the bigger picture.  Don't get the "fat-cat" syndrome.  Remember you are on a journey.  Keep moving up and up or you will get stuck where you are at thinking this is "good enough".  Then why did you make the resolution?  What is your reason/motive to bust out of this rut/comfort zone? 

Fourth:  When raising the bar do only tiny baby steps.  Small incremental increases assures victory which creates a successful attitude without risking injury or unnecessary pain. Example: if you lost 4# this month, is it reasonable and to loose 20# next month?  No!  Loose another 4#.  You say, " but I already lost 4#".   Yes but loosing 4# the second month means 8#  total and in 12 months that is 48#!!!  This also applies to exercise.  Only increase 10% every 2 months.  That means in 12 months you will be up to 60% !!!  For most people this gives your body time to respond and develop, and the physical demands are not over reaching your actual abilities.

Special Note:  When exercising measure everything!!!   Example: when lifting weights record pounds, reps, sets, and resting time.  On cardio record your time, distance, speed, and heart rate.  You need those numbers to justify your "Victory Dance" and make sure have small manageable increases.  Don't rely just on how you feel. 

Remember it is not about the resolution, it is a journey.  Enjoy the process and call me if you have any questions.  440-835-8484.

Good Luck!

Dr. Darr

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