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10 TIPS TO HELP YOU STICK WITH YOUR NEW YEAR’S FITNESS RESOLUTION

10 TIPS TO HELP YOU STICK WITH YOUR NEW YEAR’S FITNESS RESOLUTION

SILVER SPRING, MD – December 17, 2013 – As millions of Americans embark on exercise routines as part of their New Year’s Resolutions, the key to success is staying power -- sticking with your fitness program throughout the year!  

“It’s important to start exercising, create a steady workout schedule, and then to look for ideas on how to keep things fresh and challenging,” said PHIT America Research Analyst Cameron Jacobs.  “These ideas are relevant for so many millions of Americans since eight of the top 10 most popular sports and athletic activities in the U.S., from a participation perspective, are directly related to fitness, according to the Physical Activity Council.”   

PHIT America has discovered different fitness tips from a number of fitness professionals in North America who have been quoted in Fitness Magazine, Men’s Health, and Health.com.

Listed below are 10 exercise and fitness tips which will help you get the results you want from your New Year’s Resolution to get fit and stay fit. Pick out the ones which match your needs and your fitness level. Get started now!

1.    Tone Up on the Treadmill
 - "Save time at the gym with this 10-minute cardio/sculpt session: Hop on a treadmill holding a three- to five-pound dumbbell in each hand, and set the speed to a brisk walk. Do a one-minute set each of shoulder presses, biceps curls, triceps extensions, side laterals, front laterals and standing triceps kickbacks one after another as you walk. It's an amazing upper-body challenge that also gets your heart pumping. Do this series two or three times each week. As you improve, work up to doing four-minute sets." -- Fitness Magazine…Michael George, trainer/owner of Integrated Motivational Fitness (Los Angeles, CA)

2.    Power Up Your Runs
 - "Adding wall sits to the end of every run will strengthen your quads, hamstrings and glutes, improving your speed and endurance. Lean against a wall with your feet shoulder-width apart, then squat until your knees are bent at 45 degrees. Hold for 30 to 60 seconds. Work up to doing 10 sets. Add a challenge by including heel raises: Lift your left heel, then the right, then lift both together twice." -- Fitness Magazine…Mindy Solkin, owner/head coach of the Running Center (New York, NY)

3.    Stop Giving Excuses
 - If you think you're too busy to exercise, try this experiment: For one day, schedule a time to work out, and then stick to it—even if you can exercise for only 10 minutes. "At the end of the day, ask yourself if you were any less productive than usual." The answer will probably be no – and that favorite excuse will not exist. – Men’s Health…John Jakicic, Ph.D., exercise psychologist at the Brown University School of Medicine (Providence, RI)

4.    Use the Buddy System
 - Find a friend or relative whom you like and trust who also wants to establish a healthier lifestyle.  "Encourage one another. Exercise together. Use this as an opportunity to enjoy one another's company and to strengthen the relationship." – Health.com… Kara Thompson, spokesperson, International Health Racquet & Sportsclub Association (Boston, MA)

5.    Try This All-in-One Toner- "A side-step squat with wood chop works your arms, torso, abs, back, legs, inner thighs and butt. Stand with your feet shoulder-width apart holding a three- to four-pound medicine ball in your hands. Bend your arms up so that the ball is at eye level over your right shoulder. As you bring the ball toward your left knee, step out with your left leg and bend it no further than 90 degrees, keeping your right leg straight. Return to the starting position. Do 10 to 15 reps and repeat on the other leg." -- Fitness Magazine…David Kirsch, trainer/author of The Ultimate New York Body Plan (McGraw-Hill, 2004)

6.    Get Inspired
 - "Fitness is a state of mind.  Who inspires you?" One idea to get and stay motivated is to read blogs or websites that will show you how others have been successful.  – Men’s Health…Allan Fine, fitness professional/life coach (Calgary, Alberta, Canada)

7.    Work Out During Your Workday - 
"Sit on a stability ball to strengthen your core, and keep dumbbells or exercise tubing at your desk. Squeeze in 12 to 15 reps of exercises like dumbbell curls, overhead presses and ab crunches. Aim for two or three sets of each. This gives you more free time to fit in fun workouts like biking or tennis." -- Fitness Magazine…Gregory Florez, personal trainer/CEO of FitAdvisor.com (Salt Lake City, UT)

8.    Give Yourself a Break- "You don't have to be a fitness ‘saint’ to get results. Follow the 80/20 plan: Eighty percent of the year, you'll exercise regularly and eat well. Know that you'll slip 20 percent of the time, due to holidays and work deadlines. When you accept that fitness isn't an all-or-nothing proposition, you're more likely to stick with it for life." -- Fitness Magazine…Maureen Wilson, owner/personal trainer/instructor, Sweat Co. Studios (Vancouver, B.C., Canada)

9.    Intensify Your Push-Up
 - "Squat-thrust push-ups get you in great shape because they work your upper body, core and lower body and improve agility, strength and endurance all at once. From a standing position, bend down, put your hands on the floor shoulder-width apart, and jump your feet back into plank position. If you're strong, cross your ankles; otherwise, jump your feet wide apart. Do a push-up, then jump your feet together or uncross your ankles. Jump your feet back to your hands and stand up. Do eight reps total, rest for one minute, and repeat." – Fitness Magazine…Keli Roberts, athletic trainer (Los Angeles, CA)

10.    Relieve Achy Muscles - 
Relieve post-fitness aches by submerging your lower body in a cold bath (50 to 55 degrees F). You may have to throw some ice cubes in to get it cold enough for 10 to 15 minutes. "Many top athletes use this trick to help reduce soreness after training sessions." – Health.com…Andrew Kastor, ASICS running coach

 “Are you looking for a venue to play your favorite sport or are you searching for a location to exercise so you can start your fitness routine for the New Year? One of the unique features of PHITAmerica.org is the PARTICIPATE Database, which shows locations in your area to participate in more than 50 different sports or fitness activities,” said Jacobs.  

 

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