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Sticking with New Years Resolutions

By Dan Fivey Personal Training  |  Posted: January 20, 2013

www.danfiveypersonaltraining.co.uk

www.danfiveypersonaltraining.co.uk

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Hi,

I hope you have had a good start to the New Year. Some of you have been to my new gym already: don't leave it too long to join, places are filling up. www.thegymcheltenham.co.uk

We now have a kids fitness class on Saturdays at 9.30am, £4 per child. Drop your little ones off and we will wear them out for you! :) From 7 to 13 years old. Let me know if your little ones want to come.

Below are a few websites to visit, top tips to help keep your resolutions and two recipes. 

5 mile racehttp://www.almostathletes.co.uk/uploads/racesandevents/2013/franks2013.doc

6 mile racehttp://www.gloucester10k.co.uk/

AlterG Treadmill on This Morning with Phillip Schofieldhttp://www.youtube.com/watch?v=BfSkscqzeyI&feature=share&list=UU-kDAxISlFEIOe3NfrEfORw

Hope to see you soon.

Dan

Dan Fivey Personal Trainer07709169997www.danfiveypersonaltraining.co.ukwww.thegymcheltenham.co.ukwww.personaltrainingcheltenham.co.ukwww.alterg.eu

"No matter who you are, no matter what you did, no matter where you've come from, you can always change, become a better version of yourself."

Sticking with your New Years Resolution

Lose weight? Check. Start exercising? Check. Stop smoking? Check.

It can be daunting when your list of New Year's Resolutions is as long as your shopping list. In addition, not being able to keep your resolutions by February, March or even late January may increase your anxiety. When you are back at work, the dark nights, the scales not moving and the frustration and reminders of failed resolutions can make the later winter months feel hopeless.

However, it is important to remember that the New Year isn't meant to serve as a catalyst for sweeping character changes. It is a time for people to reflect on their past year's behavior and promise to make positive lifestyle changes. "Setting small, attainable goals throughout the year, instead of a singular, overwhelming goal on January 1 can help you reach whatever it is you strive for,"  "Remember, it is not the extent of the change that matters, but rather the act of recognizing that lifestyle change is important and working toward it, one step at a time."

By making your resolutions realistic, there is a greater chance that you will keep them throughout the year, incorporating healthy behavior into your everyday life. I offer these tips when thinking about a News Year's resolution:

Start small — Make resolutions that you think you can keep. If, for example, your aim is to exercise more frequently, schedule three or four days a week at the gym instead of seven. If you would like to eat healthier, try replacing dessert with something else you enjoy, like fruit or yogurt, instead of seeing your diet as a form of punishment.

Change one behavior at a time — Unhealthy behaviors develop over the course of time. Thus, replacing unhealthy behaviors with healthy ones requires time. Don't get overwhelmed and think that you have to reassess everything in your life. Instead, work toward changing one thing at a time.

Talk about it— Share your experiences with family and friends. Consider joining a support group to reach your goals, such as a workout class at your gym or a group of coworkers quitting smoking. Having someone to share your struggles and successes with makes your journey to a healthier lifestyle that much easier and less intimidating.

Don't beat yourself up — Perfection is unattainable. Remember that minor missteps when reaching your goals are completely normal and OK. Don't give up completely because you ate a brownie and broke your diet, or skipped the gym for a week because you were busy. Everyone has ups and downs; resolve to recover from your mistakes and get back on track.

Ask for support — Accepting help from those who care about you and will listen strengthens your resilience and ability to manage stress caused by your resolution. If you feel overwhelmed or unable to meet your goals on your own, consider seeking professional help. Some Personal Trainers are uniquely trained to understand the connection between the mind and body. They can offer strategies as to how to adjust your goals so that they are attainable, as well as help you change unhealthy behaviors and address emotional issues.

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Exercising with friends more successful than working out alone

You're more likely to lose weight and stick to healthy exercise plans if you hit the gym with your mates than if you go it alone.

Working out in company will have better effects than if you tackle an exercise programme by yourself.

New research has found that women who go to the gym or attend a group class with their friends on average train for longer, burn more calories and work our more regularly.

The study of 1,000 women found that 64 per cent of women who go to the gym, attend group classes or go running will push themselves harder if they are with others, than when they are alone.

We all have a need to socialise and be with other people, it's written into our DNA so it's no surprise that a lot of people like to exercise with friends as this study shows. Sometimes having an exercise partner is the difference between sitting on the couch in the evening and getting up and out of the house.

The study also found that 31 per cent of women consider their friends to be the motivation they need to stay in good shape.

You are less likely to let your friend down if you arrange to meet them to go to a class or the gym. Many women will spur each other on, and provide their friends with the incentive they to get going. Most importantly, having a friend to exercise with makes it more fun - and as well as training hard they can also catch up and treat the experience as another social event.

During an average exercise session, women who exercise with friends burn up to 236 calories, compared with 195 for women who go it alone. 

Fewer than half of solo exercisers said they pushed themselves 'very hard' when working out, compared to groups, while 64 per cent felt they really challenged themselves.

But women who train alone were found to put in two extra sessions a month across all sports - doing 15 sessions compared to 13 for girls who exercise with friends, perhaps because group sessions can be harder to arrange around everyone's busy lives. 

And exercising alone is the norm with 73 per cent of respondents saying they went solo.

Top reasons for exercise for women who work out with friends include having a good gossip, long term health, to tone up, and to get out of the house.

Girls who train alone do so to give themselves more energy, and to look and feel good.

Do you like to workout with friends or alone? Try my running clubs on Mondays at 6pm, Wednesdays at 6.30pm and Saturdays at 9.30am. All levels welcome. £2 per class.

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VEGGIE BEAN BURGERS

yield: 6 burgersprep time: 25 minutescook time: 15 minutestotal time: 40 minutes

INGREDIENTS:2 teaspoons olive oil1 cup chopped onion4 garlic cloves, minced½ cup grated carrots1 teaspoon chili powder½ teaspoon ground cuminTwo 15½-ounce cans black beans, rinse and drained2 tablespoons Dijon mustard2 tablespoons soy sauce2 tablespoons ketchup2 tablespoons minced fresh parsley1½ cups cooked brown rice1 cup chopped cremini mushroomsSalt and black pepper, to tastePinch of cayenne pepper1 teaspoon vegetable oil

DIRECTIONS:1. In a large skillet over medium heat, heat the 2 teaspoons of olive oil. Add the onion and garlic and cook, stirring until softened, about 5 to 7 minutes. Reduce the heat to low, add the grated carrots, chili powder and cumin and cook for 5 minutes, stirring occasionally. Remove from the heat and let cool.

2. Meanwhile, in a large bowl mash together the black beans, mustard, soy sauce, ketchup and parsley. Stir in the onion and carrot mixture. Add the cooked brown rice and chopped mushrooms, stirring to combine. Season with salt, pepper and cayenne pepper.

3. For the mixture into six patties. Heat the 1 teaspoon of vegetable oil in a nonstick skillet. Add the burgers and cook over medium-low heat, for 5 to 8 minutes per side, until browned and crisp.

MUSHROOM BARLEY RISOTTO

yield: 4 servingsprep time: 15 minutescook time: 45 minutestotal time: 1 hour

INGREDIENTS:2 tablespoons olive oil1 cup chopped yellow onion12 ounces cleaned and sliced crimini mushrooms3 tablespoons chopped fresh parsley1 tablespoon chopped fresh thyme2 cloves garlic, minced1 cup pearl barley6 cups vegetable broth1 tablespoon unsalted butter½ cup parmesan cheese, shredded

DIRECTIONS:1. Heat the olive oil in a large, heavy-bottomed saucepan over medium heat. Saute onion until it starts to brown, about 5 minutes.

2. Add the mushrooms and saute until they have released all of their liquid and are golden brown, about 10 minutes. You can add 1 to 3 tablespoons of water if they start to stick.

3. Stir in the herbs and garlic, then add the barley and stir to coat for 1 minute. Add 4 cups of the broth and bring to a boil over high heat.

4. Cook for 15 minutes, stirring occasionally, until most of the liquid is absorbed. Reduce the heat to medium and add more broth, ½ cup at a time, stirring until each addition is absorbed, until the barley is tender but still slightly firm. You may not use all of the broth, but you will use most of it.

5. Remove the pan from the heat and add the butter and cheese, stirring until incorporated. Season with salt and pepper, to taste.

Dan Fivey Personal Trainer07709169997

www.danfiveypersonaltraining.co.ukwww.thegymcheltenham.co.ukwww.personaltrainingcheltenham.co.ukwww.alterg.eu

"No matter who you are, no matter what you did, no matter where you've come from, you can always change, become a better version of yourself."

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  • tishwash  |  January 20 2013, 9:40PM

    places are filling up ? do you have a limited number of memberships ? What advantages do you have over simply gym ? why would I want to change ? Lets encourage people ?

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