did you quit your new years resolution?

did you quit your new years resolution?

Did you quit your New Year’s Resolution? How about a Spring Resolution to lose 10 pounds by Memorial Day. Research shows that 50% of people who make a New Year’s Resolution will give up on their resolution by the end of March. Since I’ve noticed the gym crowd thinning out just a little I figure we’ve got another 6 weeks or so before the bathing suit crowd shows up to get fit.

So did you commit to one or more New Year’s Resolutions? How are you doing with your resolutions? Have you already given up? You know it’s never too late to make a change and you don’t have to wait until 2011 to try again. Honestly I’m looking forward to bumping into a few less people in the gym so I’m actually counting on people giving up their resolution to get into shape. But at the same time it worries me that 60% of Americans are overweight.

That reminds me…at our family lunch club (as my sister calls it), that includes me, my sister Susan, my dad, and my brother John, John commented that there are more overweight women than men. Oh my!¬†Somehow he can only see overweight women. So Susan and I pointed¬†out that the number of overweight men and women were just about equal at the Village Pub. Not exactly a scientific study. If 60% of Americans are overweight, it’s not just women that are overweight.

Anyways…how about a Spring Resolution? With the nice weather here in Vegas I’m sure everyone is thinking about the upcoming pool season and getting into that bathing suit. If you set out to lose a pound a week you could lose 10 pounds by Memorial Day. Man, who wouldn’t want to weigh 10 pounds less when they put a bathing suit on for the official kickoff of pool season? Forget the failed New Year’s Resolutions! Make a Spring Resolution and be ready for pool season.

My advice to lose 10 pounds by Memorial Day:

  1. Start counting calories, protein, carbs and fat. Determine the maximum number of calories you should consume each day. How? There are a lot of online resources that offer calorie calculators. Chris, my trainer, has one on his site. Click here to use his calculator and read more about nutrition.
  2. Eat Breakfast. A pastry and a cup of coffee is NOT breakfast. By breakfast I’m talking about a high-protein breakfast, i.e. 30g of protein. The easiest breakfast is a protein shake. Everyone has time to make a protein shake. You can even drink it on the way to work. Don’t have a blender? Buy pre-made protein shakes. No excuses.
  3. No carbs at night. Unless it comes from a green, red, orange or yellow vegetable. So no dessert, no bread, no pasta, no potatoes, no sugar.
  4. Drink water, don’t drink calories and carbs. I can’t imagine a bigger waste of calories and carbs than a beverage. I don’t care if it’s fat-free. The only exception is a protein drink.
  5. Get moving! Walk/run outside, dust off that bike or treadmill and use it. Find your gym membership card and get to the gym. Not only will this help you burn more calories…you’ll feet better too.
  6. Spring clean your pantry. If you have any food weaknesses get rid of them immediately! If it’s not in the house it makes it harder to cheat.
  7. Forgive yourself when you slip. It’s okay to fail! We are flawed by nature, so don’t quit if you cannot maintain perfection in your fitbattle. Just dust yourself off and start again.
  8. Listen for negatives and make them positives. Remember we are the biggest enemy we have in the fitbattle. So catch yourself when you are talking yourself out of fighting a good fight. You can do it. You deserve it. You are worthy of the effort. Yes it does matter. Think about it…imagine how great it will feel to lose 10 pounds. Picture two 5 pounds bags of sugar (or flour).

All this talk about Spring, I think I’m going to go do some Spring cleaning myself and get rid of some of those cloths that don’t fit anymore.

Until tomorrow! Kathi