We're just a few days away from a new year! Are you thinking about all the things you'd like to change? Are you making resolutions to make 2016 your best year ever? Be careful, you might just be setting yourself up for disappointment. Studies show 8 out of 10 New Year's resolutions fail. Why does that happen and how can we avoid it? Here are 5 of the biggest reasons why New Year's resolutions fail and suggestions on how to plan for success.

New Year's Resolutions fail when you: 

1. Try to change too much, at once. Don't bite off more than you can chew. Going into a new year often signals us to make a mental wish list of things that would make our life better (or so we think). I will be happier if… I lose weight, make more money, save enough cash to put in a pool,  spend less time at work, get my master's degree, find true love, etc. Yikes!

Suggestion: Resolutions, like goals, should be realistic. Instead of a long list of things you'd like to change, try to focus on one or two target goals that will get you started in the right direction and may lead to more success down the road. For example: Commit to 30 minutes of exercise every day. Stick with it and you will likely lose weight. You will feel good about yourself and become more confident and that may lead to a promotion and more money. Maybe even enough to set some aside for your education or a new pool. And looking and feeling better may even capture the attention of your one true love! So be realistic and stay committed. Things will improve with time.

2. Set a goal that's too big. Keep it simple, Sally! Don't expect to go from the couch to 5K overnight!

Suggestion: Resolutions should be attainable. Set a goal to run for one mile. Once you reach that increase the goal to 2 miles, and so on. Celebrate each milestone and take pride in your accomplishments. Progress is progress, no matter how small!



3. Focus on the outcome and not on change. Want to lose 20 pounds? That's an awesome goal! Losing that extra weight will improve your health and make you look and feel great. But let's face it, wishing for it is one thing, but if you expect results you have to change your behavior.

Suggestion: Replace bad habits with better choices. If you are serious about losing 20 pounds you have to work for it. Exercise every day and improve your nutrition. Changing you lifestyle should be your goal. Make a habit of exercising at least 30 minutes each day and eating 3 healthy meals and 3 healthy snacks each day and your new lifestyle will lead to the outcome that you want.



4. Don't change your environment. How do you expect to lose weight if you have a kitchen full of junk food? How can you expect to run a marathon if you are surrounded by people who tell you that you'll fail? How can you expect to save money if you go shopping every day?

Suggestion: Distance yourself from the things and people in your life that are distracting and threaten your success. That doesn't mean you have to cut off all ties with the people in your life who aren't supportive, just allow yourself the separation you need to focus on your goals.

5. Assume small steps won't matter. It's the repeated pattern of small seemingly insignificant behaviors that over time will lead to big rewards. Let's say you want to lose weight so you decide to join a gym and workout every morning for 90 minutes. Yet you continue to each out for lunch and drink 2 sodas each day. Working out may help you avoid putting on more weight but you likely will not lose either.

Suggestion: Want results? Identify your biggest mistakes or challenges and focus on changing that behavior each and every day. Doing more is not always the answer. Making better choices is. Try working out for just 30 minutes each day but give up the soda and fast food. You may only lose 1/2 pound each week, but over the course of a year that adds up to 26 pounds!

Set yourself up for success in 2016. Is losing weight, getting fit and improving your health on your wish list? Join an online fitness and nutrition challenge group. Challenge groups are convenient, affordable and provide you with a positive environment, accountability and all the support you need so you will not fail! New groups start every Monday and signing up is easy. Just fill out this form to tell me a little more about yourself and your goals. I use this information to help place you in a group that best meets your needs. Are you new to fitness? No worries, there are groups for all interests and levels of fitness. Simply complete this form or email me and I'll be in touch:
brendalajay@gmail.com

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Brenda

4 Holiday Fitness Myths, Busted

by Julie Stewart for the Beachbody blog

Eggnog. Pumpkin pie. All-day movie marathons. The holidays have a way of making even the most resolute exercisers stumble. Some holiday traps are obvious, like marshmallow sweet potato casserole (just say no to seconds). Others are more insidious (using whole wheat bread does not make stuffing healthy). But by far the greatest obstacles to staying lean are our own misconceptions, says Rebecca Rick, M.S., RDN, a sports dietitian at eNRG Performance in Littleton, Colorado. Here are four of the most common ones, and four easy solutions to help you greet the New Year slimmer and stronger than ever.

Myth: Americans gain average of 5 pounds between Thanksgiving and January 1st

Fact: Most people don’t plump up during the holidays. The average weight gain is around 1.7 pounds, according to a study in the European Journal of Clinical Nutrition.
Your move: Don’t obsess about what you eat, but do be strategic about it, says study author Jamie Cooper, Ph.D., an associate professor of food and nutrition at the University of Georgia. If you overindulge during Thanksgiving dinner, don’t sweat it—but also don’t gorge on leftovers for days afterward. Freeze extra food to eat in small portions during the next month or two. “Be careful about how and what you eat at holiday parties as well,” suggests Cooper. “If you’re going to a potluck, bring a healthy dish, because then you’ll know you have at least one nutritious option.” (Our suggestion: Roasted fennel and farro salad.)

Myth: You’re too busy to work out

Fact: “You’re not—especially during the holidays,” says Dale Wagner, Ph.D., an associate professor at Utah State University who studies holiday weight gain. Sure, high-calorie meals make you sluggish, and cold weather makes outdoor workouts unappealing. But if you’re cashing in extra PTO days in November and December, you probably have more hours than usual to sneak in a workout despite an increased demand to play Candy Land and watch The Grinch, says Wagner.
Your move: Get creative about burning calories. “Look at additional free time as an opportunity to do things that you normally wouldn’t do,” says Wagner, who suggests cross-country skiing or snowshoeing with family or friends instead of, say, sitting around the fire or television. Performed a moderate intensity, cross-country skiing torches as many calories as cross-country running (643 calories per hour on average for a 150 pound individual), while snowshoeing is similar to hiking (379 calories per hour on average).

Myth: If you’re already fit, you’re less likely to plump up

Fact: Being in shape doesn’t shield you from the effects of overindulgence and inactivity, according to a recent study in the American Journal of Clinical Nutrition. Yes, you have more “metabolically active tissue” (i.e., muscle) than most people. Yes, your metabolism operates in a higher gear if you work out regularly. No, those benefits don’t last long or protect you from a 3,000-calorie meal, like the average Thanksgiving dinner. “Generally, the benefits start to fade after a few days,” says study author Dale Schoeller, Ph.D., a professor emeritus of nutritional sciences at the University of Wisconsin. Stretch that out to two weeks, and your belly fat can rise by 7 percent, according to a meta-analysis in the Journal of Applied Physiology.
Your move: Stay focused. You don’t have to do the workouts you normally do, but do something (like the activities mentioned above). “And if you can, increase your step count to offset the caloric cost of indulgences,” says Schoeller. A brisk 30 minute walk can burn approximately 154 calories. An even better goal is to increase your total daily step count. Shoot for at least 7,500 steps a day, and do at least 3,000 of them at a cadence of 100 steps per minute, suggest researchers at the Walking Behavior Laboratory at the Pennington Biomedical Research Center in Baton Rouge, Louisiana.

Myth: Whatever weight you gain, you’ll lose in the New Year

Fact: Odds are you won’t. Although most people only gain a pound or two during the holidays, the majority of them never lose it, according to scientists reporting in the New England Journal of Medicine. Not only do most people not follow through with their resolutions, but they also don’t curb their eating habits. Indeed, people tend to buy more calorie’s worth of food between January and March than during any other time in the year, according to a study by Cornell University. Why? Because while they buy more healthy foods, they don’t cut back on the unhealthy ones. “It’s called ‘cognitive bias’,” says study author David Just, Ph.D. “You pick up more veggies than you did last week, feel good about it, and reward yourself with a treat.” The result: A higher net caloric intake.
Your move: Treat grocery shopping like vacation packing: Make a list, determine what’s essential, and leave half the remaining items on the shelf. That should give you enough indulgences to satisfy your cravings without inflating your bottom line (just so we’re clear, that’s a bad thing in the context of weight loss). Also, keep your grocery lists stored on your phone so you can figure out which high-calorie foods you indulge in too often, says Just.

So before you reach for the Rolaids, let's put our heads together and get strategic about how we're going to make this Holiday season the healthiest ever. Join me and a few of my pals for a Healthy Holidays online fitness and nutrition group starting November 30. We'll talk turkey, share tips, recipes, humor and, of course we workout a little too. 30 minutes a day to be exact.

If you can commit to one month of simple fitness and healthy eating, then this group is for you! Fill out this application and I'll be in touch soon or

email me: brendalajay@gmail.com

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Brenda