Lynne Brick's Solutions for Resolutions

Terrific tips from Lynne Brick, a Maryland native who ownes six health clubs in the Baltimore area, to help people reach their New Year's resolution goals.

The Holiday season has come and gone, now youre faced with the big decision. What will your New Years Resolution(s) be for 2003? Will this year be the year that you set realistic healthy life-style goals and achieve them, or will you begin with great expectations, only to be disappointed again? Theres no better time than right now to resolve to solve your goals, improve your energy and productivity, and help to prevent disease. Here are 10 Solutions to Resolutions to help you fit healthy habits into your life-style.

1.   If you think it, ink it! A goal that is imagined is merely a dream but a resolution that is written becomes a commitment. The simple exercise of writing your goals will help you to achieve them.
2.   Keep your resolution handy. Post it on your bathroom mirror, carry it in your wallet or planner, and place it on your desk. Be sure to look at your resolution daily, to remind your mind that you are committed to make healthy changes.
3.   Make your goals R.E.A.L. R" is for realistic. In other words, make your goals realistic for you! Walking up 3 flights of stairs without becoming breathless, losing 20 pounds in 2 months, bending over to tie your shoes without discomfort, or running in a 5K race may be achievable and realistic goals. E" is for explicit. Be specific. The more specific your goals, the easier they are to measure. A" is for actionable. Break each goal into 2-3 easy steps. For example, if you want to run in a 5K race in October, begin by walking on the treadmill for 10 minutes, gradually increase your intensity so that you run for 10 minutes, gradually increase your length of time, then gradually transition to run outdoors. L" is for livable. Your goals will be easier to achieve if they blend into your normal routine. P.S. If you slip or dont reach your smaller goals, dont worry. Remember that every day is a new day and a new chance to start again. It only takes 30 days for a change to become a habit and 6 months for a habit to become permanent.
4.   Train your brain. The first step toward a healthy life-style is to train your brain to remove any negative self-talk. I was never athletic," Im not coordinated," I could never do what you do" are thoughts you may have even though you may never say them. Thoughts can become reality. Instead focus on positive affirmations and what you CAN do! As UCLAs legendary basketball coach, John Wooden says, Dont let what you cant do, stop you from doing what you can!"
5.   Be heart smart. The number one killer in America provides equal opportunity: 1 out of every 2 women suffers from heart disease. Be smart by exercising your heart. If you have a family history of heart disease, regardless of your age, be sure to have regular medical exams, reduce stress, stop smoking and of course, exercise your heart regularly.
6.   Wellness works! Here are 3 tips for you to use in the workplace:
·   MBWA = Manage by Walking Around. Exercise your heart and exercise your right to be a great manager. Walk throughout your workplace to inspect what you expect, give compliments or cite associates doing a great job!
·   The 1 Minute Manager = It only takes one minute for you to mentally escape and de-stress. Close your eyes and visualize a pleasant place, as you take deep cleansing breaths, raise your arms overhead to stretch, or roll your shoulders in a backward direction.
·   Walkie Talkie = Whenever youre talking on the phone, walk and talk at the same time!

7.   Play in the Zone. Dr. Barry Sears recommends every meal and snack should be 30% protein, 40% carbohydrate, and 30% fat for a balanced nutrition program in his book, Enter the Zone. Protein is similar to wood in a wood-burning stove whereas carbohydrates are similar to paper in a wood-burning stove. When consumed together, they maintain blood sugar levels for longer periods of time allowing more energy to play and be productive!
8.   Steam up your self-esteem. Physical activity helps you to improve your quality of life by making you healthy on the inside as well as the outside. Research proves that there is a positive relationship between exercise and your physical self-concept, as well as your ability to decrease anxiety, fight depression and cope with stress. The benefits of exercise last long after your cool-down and helps you to feel confident about WHO YOU ARE!
9.   Muscle Moves. Strength training, which helps to build strong bones and muscles, simply means you make your muscles work harder than they normally do. The more muscle mass you have the more efficiently you burn calories and fat, slow down the aging process, and prevent injuries as well as disease. Strengthening exercises that can be done anywhere are push-ups, squats, wall--sits, and abdominal crunches. P.S. Every year after age 30, you loose ½ pound of muscle. This means that after the age of 30, if you do not strength train even if you maintain the same weight, you are loosing muscle and gaining fat. Strength training is your best fat-fighting prevention!    
10.   Dont sweat it! According to the Surgeon General, the slightest amount of physical activity can make a dramatic change in your life-style. Low to moderate intensity activities such as gardening, cleaning, washing the car, or even walking for 10 minutes can put you on the path to better health.

   Faith Popcorn, in her book, EVEolution, states that women lead multiple lives as mothers, caretakers, housekeepers, professionals, entrepreneurs, and evangelists. Resolve that in 2003 you will become healthy, stronger, and more productive not only for your benefit, but for all of those people whom you effect as a woman who leads multiple lives!