New Year's day...it never fails to evoke feelings of hope and renewal, but is it really a trap?

You've been handed a proverbial clean slate - another chance to shrug off your bad habits and reach for your dreams.

In an attempt to bottle that New Year's vigor, you'll make a few New Year's Resolutions. But before you put pen to paper, you ought to know this:

It has been reported that 92 % of all New Year's Resolutions end in failure.

That means that less than 1 out of every 10 people will successful accomplish their resolutions in 2009.

Ouch - those statistics are brutal. Who in their right mind would take the time to make resolutions when failure is that imminent?

As your trusted source for fitness advice, I'd like to coach you though this sticky situation. Yes, most people fail to achieve their New Year's Resolutions. However, I am going to clue you in on what the 92% do wrong and teach you what the 8% who succeed do right.

First up, the 92% who failed. These well meaning folks shared a common mistake that put the nail in their coffin before they'd even begun.

They bit off more than they could chew.

In all the excitement of becoming a better person and changing their life in the New Year they made the crucial mistake of committing to do too much. But reality set in, a few weeks or even days into their reformed life, and they gave up.

The 92% gave themselves an easy way out. They approached their resolution with an 'all or nothing' attitude. Once the 'all' became too tough they opted for 'nothing'. And just like that another resolution ended in failure - end of story.

Now let's examine the 8% who succeed with their resolutions year after year. The key to their success is quite simple (you may have even guessed it by now).

They set realistic goals.

I'll repeat that... they set REALISTIC goals.

* Instead of resolving to lose 50 pounds by June, they commit to exercise 3-4 times each week.
* Instead of resolving to give up all carbs, they commit to bring healthy snacks to work instead eating from the vending machine.
* Instead of resolving to drop 3 sizes in 3 months, they commit to losing 1 pound each week until they reach their desired size.
* Instead of resolving to never eat out again, they commit to eating healthy all week and rewarding themselves with one meal out on the weekends.

Did you see the difference?

If you want your resolution to stick then think of something simple and realistic. Sure, it certainly won't sound as cool as the resolutions that the 92% make - but they aren't going to keep theirs anyway.

Remember that the whole point of making a New Year's Resolution is to become a healthier, happier and more successful person. Small changes done consistently will make a big difference.

If your New Year's Resolution has to do with losing weight and getting into great shape (and whose isn't?) then guarantee your success by working with a fitness expert who can show you the ropes and guide you to success.

I'd love to team up with you - together we will transform your body in 2009!

Contact me today to get started today.

Get Fit and Stay Fit!

Kristy Lee Wilson
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Tags: New years fitness resolutions, fitness goals

Most people are completely confused when the word diet or nutrition is used. Your body needs to have nutrients replaced, whether through foods being eaten or supplementation. Do you remember what you learned in elementary school about the four major food groups? As an adult, eating balanced healthy meals from these four food groups still applies. It is extremely important to remove the "junk food" from your meal plan and stick with healthy balanced foods. If you do not like certain things such as fruits and vegetables, be sure you are taking a supplement to get the nutrients you definitely need.

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Kristy Lee Wilson
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Tags: Supplements, Nutrition Store,

Ever wonder just how effective your workout routine really is?

Maybe you saw great results when you first started to exercise, but now those results have come to a screeching halt.

Want to know why?

If the following 5 statements accurately describe your exercise routine, then fear not-you're doing it right. However, if the following 5 statements don't describe your exercise routine then listen up-there's no better time than now to rev up your routine.

1. You Make the Most of Each Move: Gone are the days when workouts lasted more than an hour and you had time to single out each muscle individually. These days time is of the essence, and compound movements deliver excellent results in less time than ever before.

Not sure if your routine includes compound movements? Any exercise that uses two or more joints is considered to be a compound movement. Squats and lunges are great examples. If you want to pack even more benefit into each move then try adding a shoulder press with your squats and a bicep curl with your lunges.

2. You Keep it Intense: Let's be honest, at one time or another you've spent time in the gym 'exercising' without ever breaking a sweat. Maybe you drifted from one machine to the next or joined an aerobics class for a few minutes, but the bottom line was that your heart wasn't into it.

Workouts that lack intensity are practically a waste of time. Your body craves a challenge, and you see the most results when you keep your intensity high. Keep your workouts concise and push yourself with each exercise.

3. You're Consistent: Anyone can have one great workout, but one workout won't translate into killer results-only consistency will do that for you. Exercise must be a part of your daily routine, plain and simple.

One of the best ways to stay consistent with your routine is to do your workout at the same time everyday. We are creatures of habit, so once your exercise schedule has been firmly set you'll find the process to be automatic, rather than an occasional afterthought.

4. You Seek a Challenge: Just like hairstyles, exercise routines quickly become outdated. That is why the best routines are dynamic, and the worst routines never change. How do you know when your routine needs to be updated?

You'll know how effective your routine is by the results, or lack there of, that you experience. If you feel that you are simply going through the motions then stop wondering about the effectiveness of your routine and start doing something new.

5. You're Having a Blast: Do you dread the very thought of going for a jog, but force yourself to do it simply because you've no other ideas for exercise? Stop right there. Exercise is an enjoyable activity, especially when you find the form that is best suited for your personal preferences.

If you don't like exercise there is a good chance that your technique needs help. I pride myself in showing my clients the fun side of exercise-yes, exercise is fun!

If your routine includes all of the above then congratulations – you are doing it right. You're consistent, you challenge yourself and you're seeing results. However, if your routine doesn't include the above, you now have the blueprints to do it right.

Want a routine that incorporates everything you need to reach your fitness goals? Email me today to set up a consultation and I'll show you how to get amazing results in less time than you think.

Get Fit and Stay Fit!

Kristy Lee Wilson
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Tags: Workout results, exercise results

The Stairmaster, treadmill and stationary bikes are excellent pieces of cardio equipment but there is a right way and a wrong way! Slouching over the display panel or supporting your body weight on the rails limits the muscle usage and increases risk of injury. Standing upright and using the rails for balance only uses your core body muscles for balance and support. Get more out of your cardio workout... stand up!

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Kristy Lee Wilson
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Would you like to lose a few pounds? Maybe you want to firm up the flab that’s making you wear bigger clothes than you really want to wear. If so, then you have to consider more than just what you can do: consider who you are. Your personal preferences on exercise depend largely on your psychological makeup.

Choose something (or a few things) you enjoy doing. This will either make or break the consistency of your exercise routine. For example, if you’re not a morning person, then don’t plan on getting up to jog consistently at 6 a.m. Chances are you won’t stick with this plan very long. And if you have a hard time deciding what to do – you just can’t find something you think you’d like – then just start out by walking.

Hit the Open Road with Long Strides

Just about anyone can walk. The great thing is that you can start walking at any time no matter what your current fitness level. To create a challenge, you only need to alter your intensity or duration. Additionally, social exercisers will enjoy this activity because lots of walkers exist, and it won’t be hard to find a partner with whom you can both make some tracks and catch some chat. The time will fly as you and your partner put miles behind you.

Start Out Slow

Before you decide to train for a marathon, start out slow. Once you’ve determined your fitness level you can then go ahead and build up the intensity over a period of weeks. Starting out at a point that stresses your body will not only lead to injuries, but it will discourage you to the point that you might even quit working out.

Where to Start?

If you’ve never worked out before or haven’t worked out for years, start off by just walking in small increments like about 10 minutes a day. Every two weeks you should increase your time by five minutes. Keep your walk interesting by varying your route and taking in different scenery. Consider recruiting a different friend to walk with you each day so you can vary your conversation and learn new things as you walk.

Gym Time

If the thought of walking makes you yawn, maybe you need a bigger challenge. Consider visiting the local health club. A qualified trainer will be able to answer your pressing questions about fitness and can even design a workout that will challenge, but not overexert your body.

Before your put your money into the gym’s offers, though, check out their full services. Get a feel for the environment so you’ll know if you will feel not only comfortable but encouraged to workout there every day. Examine the gym’s equipment to make sure that it’s in good working order.

Other Social Opportunities

If a gym doesn’t appeal to you, then consider any one of the many other socially friendly workouts available. Take tennis or golf for example. Both require more than just one person, and you’ll get a good workout in the meantime.

Get Fit and Stay Fit!

Kristy Lee Wilson
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Tags: Enjoyable exercise

Like the ever-mounting hits on tobacco, on the flip side, its nemesis, exercise, continues to attract a growing crowd. Reports by the American Heart Association and others in Club Business International, suggest that heart attack patients who exercise regularly had a 40 percent lower risk of death as well as a 50 percent reduction in succumbing to cardiovascular disease after five years, compared to those who didn't.

Get Fit and Stay Fit!

Kristy Lee Wilson
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Tags: regular exercise and cardiovascular disease

Brought to you by the American College of Sports Medicine www.acsm.org

Walking is the most commonly performed type of exercise by Americans. There are many reasons why people make walking their exercise of choice. It can be performed in many different environments and does not require specialized equipment. It can be done alone or with others. It can be performed in short bouts throughout the day or in longer dedicated periods of time. Walking can be done at one’s own pace and thus can suit the needs of various fitness levels. Although people commonly choose walking as an activity to help achieve health and fitness goals, some may ask, “Is walking really good for health?”

WALKING AND DISEASE RISK
Many studies have looked at the impact of walking on various diseases and conditions. Although there are exceptions, most investigations have found a positive link between walking and good health. One of the most cited studies on walking and health in women was published in the New England Journal of Medicine in 2002. The researchers found that women who walked enough to meet physical activity guidelines (30 or more minutes of moderate activity on 5 or more days per week) had a 30% lower risk of cardiovascular disease compared with women who did not walk regularly. This risk reduction was seen in African American and white women, who ranged in age from 50 to 70+ years, and in women across the weight spectrum. Given that cardiovascular disease is the most common killer of women, the risk reduction seen through walking is truly good news.

Walking also had a positive impact on other conditions. People with high blood pressure who begin regular walking routines generally see a fall in blood pressure. Likewise, walking is important in battling type 2 diabetes. Individuals who walk regularly will increase the body’s ability to manage blood sugar levels. Cholesterol and triglyceride levels can also be improved through walking.

WALKING AND BODY WEIGHT
Walking is a moderate-intensity exercise; thus, it will burn calories at a slower rate than vigorous exercise such as running or competitive sports. However, the moderate nature of walking allows people to walk for longer periods compared with more intense activities. At the University of Tennessee, we have shown that people who walk regularly have less overall fat and less abdominal fat compared with more sedentary individuals. We have demonstrated that people who adhere to walking routines, such as pedometer-based 10,000 steps per day program, will lose weight over time. The weight does not come off quickly, but those who are committed to regular walking will see weight reduction. As is true for any type of exercise program, creating a negative energy balance (e.g., expending more calories than are consumed) is necessary for weight loss. Thus, calorie intake must be a consideration if weight loss is a primary goal.

PSYCHOLOGICAL BENEFITS OF WALKING
Although the physical benefits of walking are well documented, there also are many positive psychological outcomes. One of the most commonly reported changes seen with regular walking is an improvement in self-efficacy. This means that the person feels more confident that he/she can continue to be a regular walker even when obstacles present themselves. This is an important benefit because self-efficacy is one of the most predictive factors in exercise adherence. Improvements in self-confidence and self-esteem as well as decreases in depression also have been shown through walking.

Although walking is not the best exercise choice for everyone, it is a valuable option for many wanting to improve health. Meeting the minimum physical activity goals, as previously stated, is a good early target for a walking program. Bouts can be performed throughout the day if time or endurance prevents you from getting all the walking in a single session. Eventually, you may want to extend your walking bouts and/or increase the pace of your sessions because these can help bring even more benefits to your exercise routine.

Dixie L. Thompson, Ph.D., FACSM, is the director of the Center for Physical Activity and Health and a Professor and Head of the Department of exercise, Sport, and Leisure Studies at the University of Tennessee, Knoxville.

Tags: Walking, walking and disease risk, walking and bodyweight, american college of sports medicine