Fit in '05: Ten ways to make fitness your lifestyle - starting this year!
By Michael Stoltzman, Founder, HOMFIT Corporation

It seems that almost everyone has the same New Year's resolution year after year; to get fit or to lose weight.  Most people want to be healthier, stronger and toned - and maybe even age a bit more gracefully.  With today's busy lifestyle, how can it be done?  Here are some simple steps that we can take to ensure that we are doing something each day to better our health and wellness and for once, fulfill those resolutions!

1. Have a plan and set specific goals.  Too often, people embark on a fitness program without proper planning.  It helps to write out attainable goals in a format that lets you track, measure, and monitor progress.  You can set large goals, like losing "X" number of pounds over time, or you can set smaller, more incremental goals, like 2 workouts and 2 cardio sessions per week.  Try and keep your fitness goals both process- and results-oriented.  Many people are extra-motivated by visual imagery (i.e. a picture of your dream physique), or by writing (i.e. words that express how you will feel once you hit your goals). 
   
   
2. Prioritize fitness and wellness.  For busy professionals, it can be next to impossible to make time for fitness - which is why we suggest that you schedule yourself and your workout like a business meeting: Put it in the planner, and keep the appointment. Most people take better care of their cars and computers than they do themselves.  It is time to reverse this trend.  Schedule your workouts, stick to them, and only re-schedule in an emergency.  Remember there is only one you and you deserve to give your body the care it needs.
   
   
3. Make fitness a regular part of each and every day.  The health practice of exercising 30 minutes a day can provide great physical and mental benefits.  If you feel like you cannot find 30 minutes a day, remember that 10 minutes of exercise done 3 times a day is still 30 minutes of exercise.   The small things - like parking in the back row and walking further to your destination, or taking the stairs whenever possible - will yield very positive results over time.  If you can't find those extra 10 minute sessions, try waking up a half hour earlier each day and make time for fitness!
   
   
4. Know what your heart needs.  Your heart is not like any other.  In order to get maximum benefit from your exercise you first must understand your personal Target Heart-Rate.  This rate tells you what level of activity will challenge your cardio-respiratory system within the appropriate training or aerobic zone.  When you exercise in the right heart zone, you'll burn a larger percentage of fat calories while also protecting your heart from excessive strain.  For more information on Target Heart-Rate, talk with your physician, or contact HOMFIT to find out how to get into your own fat burning zone.
   
   
5. Quit smoking or don't start.  Smoking kills 400,000 Americans every year, and is currently the leading cause of preventable death in the U.S.  Choosing not to smoke is one of the most important health decisions that you can make.  Research has also found that exercise can greatly reduce cravings for people who are quitting smoking.
   
   
6. Focus on nutrition.  Count your calories and focus on 4-to-6 smaller meals throughout the day.  This approach keeps your metabolism performing optimally and gives you more energy.  Everyone has a calorie requirement to maintain their body weight.  To lose weight, you must be 500 calories below this requirement everyday, for one week, to lose a pound of weight.  It is also important to have a balanced food mix: combining all macronutrients of protein, carbs, and good fats.  The proper mix is different for everyone, depending on genetic factors, activity level, and your goals.  Remember to choose appropriate portion sizes: avoid buffets, fast food lines, and refined sugars.  Eat more fruits and vegetables: 4 cups  daily are recommended.  Plan and cook your meals ahead of time and store in plastic containers for easy, quick meals.  At a minimum, try to drink 8-to-10 glasses of water each day and use a Multi-Vitamin supplement.  Women can often benefit by additional calcium supplements.
   
   
7. Exercise at home.  Home gyms are on the rise. Americans spent almost 5 Billion on exercise equipment last year.  For those of us who are time-challenged for exercise, the convenience of home offers a time-saving solution.  With little equipment, you can achieve great workouts in the convenience and privacy of your own home.  Regardless of the equipment that you use, exercise must be done in a safe and progressive manner.  A Personal Trainer can provide specifics that will enable you to workout safely and get the results you are looking for from your home gym.
   
   
8. Make exercise fun!  There are so many classes, facilities, and pieces of functional training equipment on the market - exercise options are limitless.  Find an exercise style, program, and philosophy that will meet your goals and needs.  Remember to vary and change your workouts by: time, sets, reps, intensity and frequency.  Overall, if you choose an exercise program that you enjoy - you will be much more likely to stick with it!
   
   
9. Stick with the basics.  If you are limited with space, time, equipment, or travel frequently remember the basics.  You can always take a walk or run.  Don't forget the effective moves you learned in elementary gym class: Jumping Jacks, Squats, Lunges, Squat Thrusts, Jump Rope, Push Ups, Sit-Ups, Pull ups, Stretching.  And consider adding some fun and traditional workout methods: Yoga, Pilates, Meditation, etc. 
   
   
10. Hire a personal trainer.  A Personal Trainer/Motivator can keep you committed and accountable to you fitness routine and make workouts more effective and efficient.  A trainer can also teach corrective exercise techniques to change improper movement patterns, imbalances and instability, as well as help improve postural and structural alignment.   A good trainer will offer a full assessment, including medical and health history, a physical activity readiness questionnaire, and some cardio and fitness tests to determine your abilities.  A great trainer will design a program and track progress to ensure that you reach your goals!

Before beginning any exercise routine or nutritional plan,
please consult with your physician.

For more information on this article or to setup a free consultation with a HOMFIT Personal Trainer please contact:
   
HOMFIT Corporation
Michael V. Stoltzman or Paul Kochevar
3010 Hennepin Ave. S
Minneapolis, MN 55408
(612) 827-6000
www.homfit.com

HOMFIT offers the very best in Home and at Work Fitness Training Service.  We are the recognized leader in our industry for providing our clients superior Personal Training Services and Products.  Through education, research and commitment we will do all we can to help our clients, our staff, our families, friends, and the community achieve a healthier well being.

HOMFIT Corporation was incorporated by Michael Stoltzman and Paul Kochevar in 2003.  Michael and Paul saw need for people to be able to obtain an excellent workout at home or at work, without having to go to the Gym.  We bring all of the equipment, guidance, and motivation necessary to help you meet your fitness goals.

Are you a ROCKSTAR?

Think you could be Reside's next great band member?  Check out our careers page to learn more about great gigs at the Web firm that rocks!