Ten Tips to Keep Your New Year's Resolutions, From Developer of Number One Me™

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Expert Lifestyle Architect David Berger offers 10 ideas on how you can achieve your fitness resolutions in the new year. "You CAN do it!"

Your intentions are good; you've made a resolution to eat right, lose weight, and become more active. But how do you turn those New Year's promises into action and results?

You CAN Do It! says Fitness Expert and Lifestyle Architect David Berger, who developed the Number One Me™ personal coaching fitness DVD (http://www.numberoneme.com). David has helped hundreds of people exceed their fitness goals and now, for the first time, he is offering ten tips from his Number One Me program that will help you achieve your New Year's Fitness Resolutions and much more.

  • Get out of your chair right now! Get up. Do something for yourself at this very moment. Stretch out, take a walk, do some easy calisthenics. (See the beginning exercise below.) Taking the road to the Number One Me™ (http://www.numberone.com) always starts with one step.
  • Throw out your scale! Focus on performance, health and well-being goals--not a number on the scale. Focus each day on performing your exercises (calisthenics, walking, jogging, etc.) and on what this performance is leading to (feeling better, fitting in to clothing, buying smaller clothes) and not a variable number on the scale.
  • Eat less, more often! Eat smaller meals throughout the day and set other nutritional goals, such as eating more fiber and lower fat foods. Achieve one of your goals each week. You are on a life journey; you don't need to change everything at once. Pick one goal each week, share it with those close to you and put a note of your goal on your refrigerator.
  • Believe you can do this! Write down what you are thinking right now about the challenges you will face in achieving your fitness goals. Are you already making excuses? By becoming aware of negative thoughts, you can change them into positive ideas.
  • Keep it real! Movie stars, models and pro athletes are not the norm. The average American woman is 5'4" tall, and weighs 152 pounds; the average man is 5'9" and weighs 180 pounds. Set realistic goals and strive to reach your own personal best.
  • Know what you want! Discover what you really want and need to do to achieve your better health results. Ask yourself the following questions: What are you doing now in terns of your health and well-being and what do you want to do? Make a plan to reach your goals. What is the first step you must take? What are the obstacles? How will you overcome the obstacles? Write these down in a personal action plan.
  • Dump the chips! It is too difficult to make progress if you keep putting up self imposed barriers. Removing all junky snack foods (sweets, cookies, chips, etc.) from the house is one of the easiest ways for you to stay on track.
  • Hold yourself accountable! Create an exercise and nutrition calendar. Track exactly what you do and eat each day. Where you are today matters little; what matters the most is the direction you are now moving. This will also help to build your personal integrity (a key value in any successful endeavor!)
  • Always move forward! Establish a progression of exercises. Never do the same exercise all of the time. The same warm-up, the same exercises with the same resistance, for the same repetitions, for the same amount of time will lead to boredom and no progress! Consistent efforts lead to consistent results!
  • Take pride in every achievement! As you move forward, take time to reward yourself for achieving goals and reaching even small milestones (progress is made each day!). Set specific rewards, such as going out to a movie, but never reward yourself by stepping away from your exercise or nutrition routine.

This year, put aside the excuses--achieve your New Year's Fitness Resolutions and become your Number One Me!

Beginner Exercise: Chair Stand and Reach

(Please consult your physician prior to beginning this or any other exercise program.)

Start: Seated in chair (preferably a sturdy, high-backed kitchen/dining chair), feet approx. shoulder width apart, head up with excellent posture-- with your back against chair back, (keep eyes focused where wall meets ceiling or up), with hands resting on top of your thighs


1) Inhale (through nose or mouth) then exhale (through mouth) pushing hands on thighs and using your legs to bring you to a stand in front of the chair--while also bringing your extended arms to an overhead reach.

2) Inhale returning to start, pushing hips back and lowering legs (keep spine neutral) until hips/butt touch chair (keep eyes focused where wall meets ceiling). Repeat for 15 repetitions.

This is just one of the 45+ calisthenic exercises available from David Berger on the NumberOneMe™ DVD, which you can order today at http://www.numberoneme.com.

About David Berger

At the age of 18, weighing over 250-pounds with a 40-inch waist and smoking a pack of cigarettes a day, David Berger struggled to climb a single flight of stairs. David's journey to better health began when he quit smoking. He also decided that he would immediately begin eating healthier and exercising, climbing a single flight of stairs a day and adding another flight each week. He also started performing calisthenic exercises. Through his commitment to his consistent and progressive approach, he lost over 88-pounds and 6-inches from his waist within one year! David went on to earn a degree in Kinesiology from West Chester University and launch Progressive Fitness Coaching and now the NUMBER ONE ME! personal coaching DVD. David is featured monthly on the Consumer Hotline with Joe Thomas on WDEL-1150AM.

About NumberOneMe™ http://www.numberoneme.com
Increase your core, strength, balance, endurance and flexibility...Be Fit for Life! David Berger's Number One Me - Personal Coaching for Personal Best! Learn to effectively use the single greatest piece of exercise equipment ever created... your body! Over 45-calisthenics exercises instructed for you in three levels of progression; Beginner-Intermediate-Advanced. Exercise at your convenience and in the comfort of your home with peak performance coach David Berger. No More Excuses. Video samples of the DVD are available at http://www.numberoneme.com.


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