Thursday, January 10, 2013


Well it’s a new year again. 2013. It sure seems like 2012 didn’t last very long. The years seem to last forever when we’re younger, but as we get a little older, they just seem to shoot by. But here it is—another opportunity for another fresh start. Of course, if everything’s going exactly the way you want it, don’t change a thing!

So the first step is to evaluate how things went for you last year. Did you have some new goals? Did you achieve them? Is there anything that stands out that needs to be addressed? Are there any changes you need to make?

How’s your health and fitness? Is your weight where you want it to be? How do you feel? Are you eating right and working out regularly? If not, maybe now’s the time to get started.

We always see lots of new people in the gym in January and that’s great. It’s perfectly fine to have a New Year’s resolution. Just make sure you stay resolute in February!

If you’ve never worked out, or it’s been a long time since you’ve been to the gym, here are a few tips to help you get things going:

• Start slowly and do less than you think you should be doing. That will help keep you from getting hurt, or from being so sore that you won’t ever want to come back. This applies especially to people who’ve worked out in the past. Don’t expect to be operating at the same level you were at before.

• On your cardio days, start with walking and then do some short one-minute intervals where you try to go a little faster, or perhaps even a short jog if possible. Do some walking as a cool down afterward. Every time you come in, do a little bit more.

• If you’re getting started with the weights, focus on the machine circuit for a week or two. It will give you a good full body workout and is a very safe way to get started. After that, you can start working some free weights into your workout.

• Don’t forget to eat a little something 45-60 minutes before working out, especially if it’s going to be a vigorous workout. There’s nothing worse than getting light headed and feeling like you’re going to throw up on your first day in the gym!

• Bring or buy a bottle of water and drink it periodically during your workout. If you wait until you feel thirsty, it’s too late—your body needs it sooner than that.

• While research really doesn’t show a performance benefit to stretching before working out, there is a benefit to doing a light warm-up, or light reps before lifting heavier weights. Your joints will thank you. Do some light stretching of your muscles after you get done!

• Slow and steady wins the race. Look at things from a year-long perspective. What do you want to accomplish this year? Then set your goals accordingly. Get started, and don’t quit. Make adjustments when you need to, but don’t quit. Keep the resolute in your resolution. Happy New Year!

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Tuesday, January 01, 2013


While the holiday season is supposed to be a time of joy and celebration with family, many people get depressed during the holidays. I’m sure part of it has to do with the season.

As we move into winter, with all that cold and gray outside, it’s easy to forget the smiles we have in spring and summer. Even fall with all its colors, seems far away.

Many people have also lost loved ones around the holiday time, and that’s got to be terribly hard to deal with. How they get through tough days like that is beyond me. Perhaps that’s one of those things that only God can help with.

And then there are just the blues that come from feeling fat and overstuffed from all the holiday fare—and it’s easy to do. I saw a study once that told how most Americans gain 5-7 lbs between Thanksgiving and the New Year. I believe it, because it happened to me, too.

I was cruising along at a nice lean 168 back in November, and this morning, I weighed in at 173.2 lbs. Not obese by any standard, but it still shows. At least my jeans still fit.

The reason why is pretty simple, I think. With all the stuff we have to do around the holidays, it’s hard to get all your workouts in. And with all that food staring you in the face, it’s almost impossible not to surrender to some of it.

A pound a week multiplied by five weeks equals five to seven pounds, just like the experts say. But that’s not the end of the world. If you catch it, that is. Keep up the same pattern, and it will be 10 pounds by February and 25 pounds by summer!

So it starts today. We can’t worry about the things we can’t control—like the past. All we can do is focus on those things that we can control—like what we do today.

I’ve heard that one thing that helps people through tough times and tough memories is going out and doing something for someone else. It takes their attention off themselves and how they feel.

I think a similar approach can work for those 5-7 lbs, or even more, if you have them. We need to just get out and do something, and maybe renew our commitment to eating right too. This isn’t rocket science; it’s calories in versus calories out.

Who knows? That little action today could help change things tomorrow. It might just help you beat those Holiday Blues! Well, I’ve got to go now—I’ve got to get on the exercise bike and start the ball rolling. See you next year!

Feel free to contact me through Facebook at if you have any questions or comments.