There are many kinds of resolutions people make at the beginning of a new year, it’s like a new beginning of sorts. There are very personal resolutions that you might want to keep private, but there are fitness and lifestyle resolutions that you might want to share with others. They (not sure who “they” are but…) say if you tell other people about your resolution’s that you might feel more pressure to stick to them. Especially very viisble resolutions like losing weight, exercising more, eating better, drinking less, quitting smoking. So, did you make a resolution this year? I always make small resolutions that tweak my lifestyle choices and help my fitness. This year I made resolutions to:

1. Drink more water, I have actually ridden 50 miles (20-25 mph avg.) on 1 bottle of water…NOT good!                   Kids, don’t try this at home. That’s why they call me “One Bottle Donna”. I vow to do better!

2. Do less cardio. I know, right? Who needs to do less cardio? I do! I teach 5 Spinning classes a week and ride my road bike 50-75 miles a week. That’s too much cardio! There, I said it. I never thought I would hear myself say those words. There is such a thing as TOO MUCH of a good thing. If i want to build more muscle then I have to cut back on my cardio, lift heavier weights (this is my #4 resolution), and eat more lean protein. It’s that simple.

3. Lift heavier weights so I can build more muscle. Instead of 3 sets of 15 repetitions I will do 3 sets of 8-10 reps. If the 10th rep doesn’t feel really heavy then i need to go a little heavier. You should do the same, depending on your goals. 12-15 reps are good for toning a women’s body but 8-10 reps. will build you some nice little muscles, if you are consistant and you watch your diet and cardio. Remember, the last couple of reps have to be challenging or go a bit heavier.

4. Eat more lean protein to help me build the muscle I’m trying to add to my body. By lean protein I mean I will be eating 4oz. of grilled chicken, 4oz of grilled salmon or 4oz. of my husband’s gigantic NY strip steaks, we go to a lot of steakhouses. My husband loves his meat and potatoes! I eat ton of veggies with my protein, I even grow my own in my garden. I cooked the last of my Bok Choy last night. Yummy!

5. Stretch, Stretch, Stretch. I can’t stress this enough! I have always skimped on stretching but now i feel i really need it…i’m not getting any younger. So i put together a 15 minute stretching routine (mostly for my legs and hips, my upper body gets stretched almost daily) and I’m going to try and get it done at least 4-5 days a week, if not more. I spend all day in my studio so when I’m waiting for a client I just plop down on the floor and away i go. I have to admit, it feels great!

So you now see that even us Trainers and Spinning Instructors have to shake up our lifestyle choices and fitness routines periodically. As one of my clients said the other day, “Just like real people.”  Changing things up helps keep my life interesting and it helps me learn and grow as a person and as a Trainer.

If you haven’t made a resolution yet, here are some healthy ideas:

1. Plant a garden. Getting your hands dirty is fun!

2. Start exercsing, just grab your sneakers and get outside and walk! Better yet, take your dog with you.

3. Quit drinking soda and quit eating fast food!

4. Do something that scares you. I know, that sounds scary doesn’t it? I was just in Sedona, AZ. and I went on a mountain bike ride. It’s pretty hilly and rocky there. I’m used to my skinny road bike tires and a smooth road. This was stepping outside of my comfort zone. At first, i was a bit nervous. When I was done I loved it! (except for the very large bruise on my butt) I’m so glad I didn’t whimp out. SO don’t be a whimp this year!

5. Learn a new language, try a new recipe, travel to a new place, try a fruit or a veggie that you have never had…

The list of things you can do in this new year to get a little healthier is long, just do something!

Feel free to leave a comment about your resolution or if you have a question I can help.

Happy New Year!