New Year, New You – Olympia Fitness Guru Gives Advice On Resolutions To Ring in 2013

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By Anne Larsen

This January will mark the fourth New Year’s Day that I have worked as an indoor cycling instructor at a local gym. If you’re like the majority of people who make New Year’s resolutions, your goals are probably related to health, weight loss, and fitness.

As a fitness instructor I love this time of year! Fresh starts, re-starts, and continued dedication would be how I’d describe it, and I love every category. Whether you have a grand ambition or want to take your fitness resolution one step of the time…..I’ve got some advice to help you see your way to success.

First, before your start your fitness resolution have an honest conversation with yourself and ask yourself, “Am I starting this training routine where I am at currently in my fitness routine or where I’d like to be.” The number one resolution kill is too much, too fast, too soon – start where you are, you’ll hit your goals and stay injury free.

Signing up for an event is a great way to set a goal. (Photo courtesy of On The Run Events.)

Set a goal: Just doing a quick survey I asked a couple of friends what they had in store for the New Year and one of the first responses back was “hmmmm, I don’t have one, maybe my resolution should be to have one!” If that sounds like you, then yes, you should set a goal or resolution to work towards to be successful over the next few months. Remember, the difference between a resolution realized or lost is a good plan. Take the next few days and set up your plan.

One of the easiest ways to keep the commitment to an exercise routine over the next few months is to sign up for an event. Maybe you’re a person that likes to set grandiose goals or maybe you like to tip your toes in the water before jumping in, either way, find an event and sign up for it (grandiose = marathon, tip of toes = 5k).

Registering for a race will put action into your goals and keep you accountable all year long. Join a running group in town. Training with a group makes all the difference because you have people waiting on you every week and it will keep you accountable. Plus, the miles fly by when you run with people versus on your own and you’ll have a training program tailored to your goals and level too!

Maybe running is not your thing. That’s ok! There are plenty of options out there. Find an activity that you enjoy, but which challenges you and set some milestones for the next few months. Be sure to put “mini goals” on your calendar to keep you motivated and inspired along the way.

Track and reward your progress: I can’t keep track of my car keys, let alone keep a diary of my workouts, so my goal this year is to keep a workout log (here’s hoping that new Nike watch does all the work for me!) Whether it’s a nutrition goal or fitness goal, the experts will all agree, folks that keep a log or diary are more successful than those that do not.  Reward yourself with a gadget, new music, or special treat (pedicure!) when you reach a mini goal. It is a great way to stay motivated and celebrate reaching the next check point on your journey.

Trying a new activity mixes up your workout routine and keeps you free of injuries.

Once you build the momentum in your lifestyle there will be no stopping you. The key is to build it gradually to avoid burnout, injury, and frustration.  If the motivation begins to wane a few weeks out, buy yourself some new music to inspire you – or take a day or two off from your regular routine and do something fun, like a dance class or hike.

Try new things: Sometimes we can lose our passion for fitness if we continually do the same old routine. Sometimes we need a set-back or injury to force us out of our routine. Olympia ultra-runner Jen Edwards shared the following resolution with me. “Mine is to continue to challenge myself to step out of my comfort zone.  Specifically I plan on doing more speed work and take up swimming as a regular form of cross-training. I want to race well and remember every step as something to cherish.  Having my running taken away from me for a few months has really shown me how never to take it for granted.  Ultras push me to new limits and I am drawn to them for that reason… but I plan to really push myself to new levels this year – in every way!”

Now I don’t wish a sidelining injury on anyone – or a 100-mile trail run, but often when we do the same-old routine, we just float through our goals. This year challenge yourself to search out new programs, try some new cross training exercises, or just look for any new adventures so that you get the most out of 2013.

Give up at least one bad habit:  One of my running partners told me her goal was to eat less sugar.  Really this must be her only vice, she doesn’t even drink coffee or tea, but we all need to find at least one thing we know we shouldn’t do, and find a way to pass it up. Food and sleep seem to be big factors in how successful we are in achieving our fitness goals. We need good nutrition to fuel us and sleep to aid in recovery. Change one bad habit and you’ll be amazed at the difference it can make in your fitness training and life.

Anne Larsen (center) celebrates after the Traverse race with two of her teammates, Steve Smith (left) and Chris Merchant.

Go the extra distance: No matter what your skill level, there’s always an opportunity to do a little more than you expected. At the end of the workout when you’re tired, or after the last sprint when you just want to be done, don’t stop. Take on one more mile, one more straight away, or one more challenge that you think you can’t beat and try anyway. You may end up more tired, but chances are, you’ll be glad you went for it in the end.

Share your passion: You don’t need to keep your joy for running, cycling or whatever activity fulfills you to yourself. Olympia runner Karen Steen told me her resolution is “to inspire others to run or race and to give back to the running community by volunteering more.” There is nothing more fulfilling that sharing your passion with others.

Here’s to 2013!

“Your success and happiness lies in you. Resolve to keep happy and your joy and you shall form an invincible host against difficulties.” Helen Keller

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