Baby Steps to Your New Years Resolutions

As the New Year approaches, many of you will be contemplating what your 2012 New Years Resolution should be. Will it be to increase the number of times you run a week from 0 to 6, cut sugar completely from your diet, or increase your bench press by 300lbs by summer?

While choosing a fitness or nutritional resolution is absolutely awesome (and a great way to kick start the new year!), starting off with a goal that may be too lofty or challenging could potentially be more detrimental than rewarding in the long run. Setting goals such as exercising six days of the week after taking eight years off just isn't realistic for the majority of the population. Today's world is incredibly busy and fast paced and the precious time you set aside to exercise may ocasionally be squeezed out by family, work, or personal factors. After only going on a run the first day out of the six you were supposed to, your goal suddenly seems too daunting, you throw in the towel and decide to try again next year.

A few days off from your exercise program doesn't have to be the end though....that's called life.

The important thing is to make physical activity a lifestyle choice and a habit, not just an impossible goal you make every new years eve. Setting the goal to exercise six days a week isn't necessarily rediculous for the long run scheme of things, it just needs to be spread out with baby steps.Try starting off with running once a week for the first month, maybe the second month you can bump it up to three times a week. Give yourself time to reach your goal and most importantly set smaller short term goals that you can celebrate along the way.

Pushing yourself to your limits is important but also remind yourself that there is nothing wrong with starting out a little slow in order to progress at your own pace. Health and fitness goals that are chipped away a little at a time are often the ones that become an actual habit. Also, as you form your goals remember SMART: Specific, Measurable, Achievable, Realistic, and Time frame.

Good Luck!

Exercising the core as it was designed to be used

You may have heard mention that sit-ups and crunches are not ideal core exercises and are potentially harmful to the back. The first question many people ask is, 'how can this be when sit-ups and crunches have been encouraged by fitness professionals for years?' This was exactly my reaction when I first heard the news. Not only that, but I felt hurt and betrayed. These were my beloved sit-ups we were talking about! I was initially resistant and didn't want to believe this was true. With a little more education however, I began to realize that this new concept made a lot of sense.

The core is made up of the muscles of the trunk, the anterior (front), posterior (back) and lateral (sides) portions. Anatomically the core is capable of performing flexion, extension, and rotational movements, but in actuality the core was designed to stabilize the spine and prevent these movements. As an anti-flexion, anti-extension, and anti-rotation device, these muscles help to protect the all too precious spine. While most people's spines are asked to perform bending and twisting movements throughout everyday activities, causing more pressure to be placed on the spine during your workout is unnecessary. [What's more is that the neutral spine, alignment when proper posture is achieved, can and should be maintained through all daily activities. In fact, when the spine is neutral, it is in its strongest position. If pressure is put on the spine in its weaker position it is more easily injured.] As a a professor of mine, Dr. Chalmers said in class once, the spine is like a metal coat hanger. Bend it a couple times and it will go back to its original form, bend it once too many times though and we all know what happens. Snap. [Or the much feared disc herniation in this case.]

So what should you do. Its all about using the core as a stabilizer for the rest of the body as well as preventing those previously mentioned bending and twisting at the spine movements. Here is a short list of fantastic core exercises to replace those old sit-ups and crunches:

(Tip: on all of these exercises think about pulling your belly button into your spine in order to engage your entire core)

• Front Planks
• On forearms and feet (harder) or knees (easier), hold.
• Side Planks
• Same as front planks, but on each side.
• Side Hold
• Lay on one side, lift both legs and hold. Should feel in the obliques, but may need to roll back on the hip to make more challenging.
• Ball Roll Outs
• On your knees, put your elbows on a stability ball. Roll out until shoulders are extended, keeping your trunk in the same (neutral spine) position.
• Stir the Pot
• Same position as previous exercise. This time in full shoulder extension proceed to 'stir the pot.'
• Mountain Climbers
• In pushup position, alternate bringing one knee to your chest.

Happy core exercising!