It’s Resolution time once again…so how are you doing?  Turn on your television or listen to the radio and I guarantee you will hear someone talking about New Year’s Resolutions.  Some people love to make resolutions, some people steer away from them…regardless, a resolution is really just goal-setting wrapped up in a fancy package for a holiday, and in order to successfully attain any goal, you need to have a plan and take steps to set yourself up for success!  Personally I think we should be making resolutions all year long to create the kind of life we want.  As I have talked about before, I advocate framing your goals in a positive way to keep your attitude good and motivation high.  For example, instead of stating on New Year’s Day that you will not eat any baked goods this year (negative and setting yourself up to fail)…why not resolve to try eat 5 fruits and veggies a day and allow a baked good once a week (positive and something to look forward to).  Get the idea?Here are some of the tips to achieving your personal goals that I have found to be crucial to success that I hope will help you as you start another year of good health!Make your goals measurable. A vague goal such as “I want to get into shape this year” gives you nothing to shoot for. “I want to lose 2 inches off my waist by March 1st,” on the other hand, is a meaningful, measurable goal.  Concrete goals give you something to work towards with purpose. “I want to be able to walk around the entire neighborhood without stopping in one month” Or “I want to wear my favorite jeans by Spring Break” are great examples of measurable goals.  And remember that whatever goals you set, give yourself a reasonable time frame to accomplish them. Everyone wants to drop 15 pounds by Friday, but it simply isn’t realistic. The maximum healthy, sustainable weight loss is 2 pounds a week. Those first two pounds won’t elicit cries of “Oh my Gosh, how much weight have you lost?” But after 4 to 6 weeks, you’ll have dropped two sizes and those results will be noticeable to everyone. Set “stepping stone” goals. If your goal is a biggie—say more than a 25-pound weight loss—set short-term weekly or monthly goals to keep you moving in the right direction without getting discouraged. Like I said, aiming for 1 to 2 pounds a week is a healthy, reasonable, and more important, sustainable goal. Weekly goals will also help you adjust your plan if you’re not seeing progress. Create a plan. A plan is imperative for making your goals a reality. I like to start by writing reasonable, achievable “I will” statements. For example: “I will set my alarm 10 minutes earlier than usual 4 days this week to ensure I fit in my morning exercise” or “I will add two fruits to my diet every day” are parts of a concrete action plan. Setting simple, reasonable goals will help you stay upbeat and on track. Putting it down in writing (on paper or on your computer) helps you to be more objective and concrete about your goals. It also helps you to better analyze your progress as you move forward. Reward your successes. I’m a big believer in self-nurturing, and there’s no better time to nurture yourself than when you’re shedding some of your old, comfortable lifestyle habits to make room for a new healthier way of life. Even positive change can be stressful, so be kind to yourself by acknowledging your progress. I generally try to stay away from food rewards. There’s nothing wrong with the occasional bowl of ice cream; what I don’t like is the emphasis it places on satisfaction through food and food alone. Instead, buy yourself a brow wax, some new lip gloss, a cute workout top, or treat yourself to a hot stone massage.Practice patience…and forgiveness. There will be days when everything goes to the dogs. Days when you have raging PMS, get swamped at work, and eat two slices of cold pizza before you take off your coat and cook dinner. Nobody’s perfect. Even the most dedicated exercisers have setbacks. The difference between those who succeed long term and those who don’t is how they deal with them. If you immediately think, “I’ve blown it; I’m so fat; why bother?” that overwhelming sense of failure will make it harder to get yourself back on track. Successful exercisers shrug off the workout that never was and occasional overeating and go back to making healthy choices right away. Stay positive and keep moving forward. Zig Ziglar said it best: It’s not what happens to you that determines how far you will go in life, it is how you handle what happens to you.Finally, remember that it’s not enough to just set these goals. You need to put them in action! “I’ll do it later” turns into “never.” So as you’re writing your goals, add WHEN you’re going to put them in action. Be specific. Action is one word that guarantees results! 

I recently clicked on an advertisement email in my inbox from this fantastic undergarments company that you have probably heard of called SPANX.  These undergarments tighten you up in all the right places to help you feel better about the way you look…SPANX was advertising a sale to start your New Year off with extra support.  This got me thinking as the word “support” jumped off the page at me….everybody needs support!  However, it started me thinking of a different type of support: the support of positive reinforcement.The decision to get fit or make lifestyle changes has to come from within, but having some support from outside sources makes it that much easier!  When I think of making sure you have the support you need there are certain words that come to mind: help, encouragement, motivation, inspiration…just to name a few.  Support can help you set goals, stay positive, and find that extra oomph to keep going.Recent research reveals that encouraging e-mails with a visual motivator may be one of the most effective ways to get people moving. In USA Weekend Today, the FitSmart column on Dec 21st, 2008 stated that “a study at Clayton State University in Georgia sent persuasive messages every other day to sedentary college students.  “Positively framed messages paired with pictures that displayed an attainable physique produced the best results,” says lead researcher Matthew Parrott.  “People reported about two workouts a week more than before.” So here are a few tips: Buddy up with some friends for motivation.  Each of you can take one day of the week to send an inspiring message to the others.    Or try subscribing to a few websites that will send motivational tips (if you click here, you can start right now by signing up for my weekly tip.)  Also check out our Prevention.com newsletters – delivered to your inbox every week to inform and inspire you.  Not logged on every day?  Get yourself a daily motivation calendar that you can flip over while putting on mascara, or hang a picture of a fit, healthy woman on your refrigerator to remind you of your goal.   Take a minute today to finds ways to gain extra support.  Reach out on the web and reach out to friends.  Remember, a little advice and external motivation goes a long way! 

Happy New Year!  In January, people tend to reflect back over the past year and contemplate change for the future.  You personally may be dealing with different types of change this year…changes in jobs and careers, changes in your finances, changes to living situations and maybe changes to your lifestyle. Change can be scary but it can also be exciting!  Remember, change is something to be embraced; it can bring about great things that otherwise may not have been possible.   A quote I like to repeat:  “The most successful people are those who are good at Plan B”  ~James YorkeSometimes we are forced into Plan B only to find out that it was actually a good thing…that by making a few changes, we have a different perspective.   For example, when the gas prices were sky high, I became more efficient at “bundling” my errands which in turn has helped me organize my day better.  I now naturally get organized before I leave the house, therefore wasting less time in the long run.  Maybe you will be more conscious in 2009 about eating at home which usually saves calories and money.  Maybe you will embrace an exercise routine this year to feel better and hopefully reduce your healthcare costs.   Whether its small changes like saving 10 minutes a day or big changes like preventing a heart attack…change seems inevitable this year.So as our country gets ready to inaugurate change this January 20th, we might as well  embrace the concept together.  In keeping with the theme – I have given my website (www.chrisfreytag.com ) a “facelift” – a change that will hopefully continue to inspire you to live a healthy and energized life. I want to create a community where my viewers, readers, and friends can find  health and fitness tips, inspirational stories, recipes and more.  Keep checking out my weekly tips at www.chrisfreytag.com and keep reading my blog here at www.prevention.com  I wish you a very healthy, happy and safe New Year!

For the past month most of you, like me, have probably been focused on gift giving…what did you get the kids this year?  What about your mom?  And how about that tricky sister who seems to have everything?  And like me, you may be all gifted out…all the buying, wrapping, opening, returning for a different size.  Most likely though there is one person that didn’t make your list…yourself!!  With these hard economic times, most people were not buying things for themselves this holiday season and understandably so, but all gifts don’t have to cost money!  A gift to yourself doesn’t have to be expensive and it doesn’t even have to be tangible.  So many of us go, go, go over the holidays trying to make everyone happy and everything perfect and by the end of it we are tired, wiped out and just plain exhausted.  Don’t get me wrong, it is a wonderful thing to help create a memorable holiday for your family and friends, but it leaves most of us entering the new year a bit frazzled!Therefore, with a new year just around the corner I am giving you an assignment: What gift can you give yourself that doesn’t require lots of cash?  What can you do for yourself in the near future that your body and mind will thank you for?  It could be that you are going to allow yourself some extra hours of sleep.  (Studies have shown when you are overtired, you tend to overeat to increase your energy.)  You are better off getting into bed early and getting up early to take that walk in the morning.  It could be that you are going to make that doctors appointment pronto that you have been putting off to have your blood pressure and blood sugar checked.  Maybe you are going to sign up for the local park district yoga class finally this year or commit to getting your 5 fruits and veggies a day.  Do you get the idea?  Start your year off right by giving yourself some gifts….gifts that don’t require money but require a little thought and organization…Your health is the most important thing in your life, without it everything else will fall by the wayside.  I already have started my list of gifts to me!J    

I was at the Mall of America today…..supposedly one of the largest malls in the country – and in spite of a down economy….the energy level was up at MOA.   It seems to me that most people are still doing their shopping…it was PACKED!  So, are you done with your shopping yet?  If not, I thought I would share some of my ideas this year for some fun “gifts of health!” These are all things you can order on-line without dealing with the mall!·       A Fitness Caddy: The Fitness Caddy is a slender tote and water bottle holder just the right size to keep all you essentials close by during your workout. It’s a great all-in-one storage device and conveniently holds a water bottle, towel, keys, membership card, license, cell phone and glasses.  It doesn’t have to just be for the gym either, it is also great for fitness walking, hiking, golf, sporting events or wherever your active lifestyle takes you.  It costs $24.99 and can be found at www.bvtproducts.com. ·       L.L. Bean Women's Winter Walker Snowshoes:  A lot of people don’t realize that just because there is snow doesn’t mean you have to stay inside!  Snow shoeing is a great activity and can burn up to 550 calories per hour (based on a 150 pd woman)!   These snowshoes from L.L. Bean have a tapered tip and tail to accommodate a woman's narrower stride.   They start at $89 and can be found at www.llbean.com. ·       A plush herbal neck wrap from www.uncommongoods.com:  I love this item and am giving this “herbal hug,” as a gift this year.  I don’t know about you but at this time of the year my shoulders and neck are especially sore and tight.  This wrap filled with aromatherapy herbs like chamomile, lavender, peppermint, and rosemary that you heat in the microwave for a couple minutes and place on those tires muscles at the end of a long day is an affordable luxury at $28! ·       Personal Certificates: I am always a fan of giving handmade certificates to friends and family that promote good health.  Some creative ideas might be certificates for a walking partner to a friend that needs some extra motivation to get going.  You give her the certificates and she can redeem them any time to have you accompany her.  Or make a few certificates for taking care of your friend’s children while she goes to the gym.  Get the idea…oftentimes giving the gift of time is the most meaningful gift you can give.·       Subscription to a Health and Fitness Magazine: Here is another economical idea, and it’s a gift that keeps on giving. Treat someone to 12 months of fitness information that comes to the doorstep each month.  Most magazines these days are running between $10-15 for the year…talk about getting some bang for your buck!  I’ve been giving Prevention Magazine to several of my friends and sisters for years!  I HOPE YOU HAVE A WONDERFUL HOLIDAY!!

I started boxing in 1969 when I 12 years old. I am now 51 and still jump rope regularly. Through the years I was a Paratrooper in the Army and

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