S.P.R.I.N.G. Into Fitness
by Sally Hughes
Founder of Planet Shark Fitness / Certified Fitness Trainer & Nutritionist

Spring's in full-swing and summer swimwear season is rapidly approaching. If you're like most people who resolved to get in better shape on January 1, 2013, this has already dawned upon you and you're most likely assessing your resolution's progress right about now.

S. Stop Beating Yourself Up!
Ok. So we're five months into the New Year and you're still the same size you were this time last year - or worse yet - even bigger!  Stop beating yourself up. You're human and it's not necessarily your fault. For starters, there's a ton of misinformation regarding diets and fitness out there and when you want to lose weight it's especially easy to fall prey to the latest gimmicks, fads, and trends. Plus, since so many food labels are misleading these days, unless you have a degree in nutrition, it's unlikely you realize the amount of junk you're ingesting in the name of 'low-fat', 'organic', 'natural' etc. And if all this nutritional nonsense wasn't bad enough, there's all those fitness magazines brainwashing you about getting 'bikini ready abs' by doing endless crunches, etc. Bottom line: Great abs are built in the kitchen. Want great abs? Eat right. Want to lose body fat? Strength train and boost your metabolism. Want to eternally hate working out and be in the same boat next year? Do cardio!

P. Pace Yourself!
Just as you didn't gain 20 lbs. overnight, neither shall you lose it. Be patient and pace yourself. Set a reasonable goal of losing 1/2 to 1 pound of fat per week. Better yet, throw out your scale and rely upon how your clothes fit.  If you simply can't bear to toss the scale, remember this rule: To lose one pound each week, you need to maintain a weekly 3500 calorie deficit. If calorie crunching such a high number isn't your thing, break it down. By merely averaging a 100 calorie daily deficit for one year - without altering anything else you do, you'll automatically be 10 pounds lighter one year from today. Granted, if you've been strength training as you should be - the scale (which you've ideally thrown out!) - might make you wonder. Bottom line: Even if you're the same weight, you'll be much more compact because muscle is far more dense than fat.

R. Release Your Old Habits!
More often than not, it's the little things we repeatedly do that add up to either great success or some sort of self-sabotage. In order to join the former band of happy campers, it's essential to release your old habits once and for all. Whether it's that super sugary frozen caramel drink you keep buying at Starbucks in the name of 'coffee', too many dinners out and not enough home-cooked meals, or convincing yourself that you have no time to work out, it's time to change things up! As Albert Einstein so eloquently put it: "The definition of insanity is doing the same thing over and over and expecting different results." Bottom line: To think your health, fitness and weight loss efforts operate differently is even more insane, period.

I. Ignite Your Inner Winner!
We all have a winning spirit within but it's up to each of us to ignite our own. No one can do this for you. Not your gym. Not your trainer. Not your significant other. In order to achieve the body you want, you must simply take charge. Don't think you can... Know you can! Aim to win, keep your eyes on the prize and visualize your success. You are in full control of what you consume as well as your activity level and you'll be astounded by what sheer will can accomplish. Bottom line: The ball is in YOUR court - so stop making excuses and ignite your inner winner!

N. Never Doubt Your Dream!
Yes, it's daunting. Of course, it's frustrating. But you have choices here. Either give up on your dream body, keep dreaming about it (without working for it), or GO FOR IT! Again, while it might take some time and will certainly take some effort, you CAN do it.  Start by making small changes: drink more water, eat more fiber, get a good night's sleep and move your body every single day - and the rest will soon take care of itself. Bottom line: Your 'dream body' is only a dream if you allow it to be.

G. Get Up and Go!
Last but not least: Get up and go! The more you move your body, the more it will literally crave movement. The less you move it, the more it will increase your inability to move. Want knee replacement surgery at age 40? Keep on dragging that extra weight. Ready for diabetes? Do the same. Looking for a host of coronary health issues. Ditto. But it doesn't have to be this way because you have the power to get up and go RIGHT NOW! Remember:  Every day, you're either getting stronger or allowing deterioration to set in. The choice is yours. Bottom line: It's not about New Year's resolutions or summer swimwear season after all - it's about you and your lifelong health.

Thank you very much for reading this. As always, I welcome your feedback and salute your health and fitness efforts.

Yours in fitness & health,
Sally
Founder Planet Shark Fitness

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