Fit Tip: New Year Renewal

Posted On Jan 3, 2019 By Amy Kiser Schemper

A fit woman performing a yoga pose.

I love the New Year. I love ringing it in with friends and family. I love closing out a joyous holiday season by reflecting on a year gone by and a year to come. And even after working in fitness all these years, I still love the craziness in the gym the first week of January: the excitement, the motivation, the energy.

But one thing I don’t love about New Year’s? Resolutions.

Don’t get me wrong, there’s nothing wrong with setting goals. It’s important, and it’s effective. But New Year’s Resolutions...can be a different story. Research tells us that most New Year’s resolutions fail, and most by February. And too often our resolutions lend themselves to an all or nothing mentality. Which usually results in nothing rather than all.

As a trainer, I’m often coaching others to get specific about what exactly they want. It’s helpful, but can sometimes make things seem overwhelming. So my best trainer suggestion this new year? Don’t make a New Year’s resolution! Instead aim for a restart, a reset, a renewal. Here are a few things to focus on in 2019.

  • Focus on the journey, not the destination.

    One year my resolution was to do unassisted pull-ups. I became so frustrated with not being able to do pull-ups that I missed the fact that I’d gotten much stronger in the process. Set goals and work towards them, but celebrate each day you show up as a success.

  • Use positive self-talk.

    Be your own biggest fan. If you wouldn’t say it to a loved one, don’t say it to or about yourself.

  • Practice gratitude.

    If you’ve ever had an injury or have been sidelined by an illness, you know how tough it is to lose mobility. Thank your body every day for the ability to move, then get out and move!

  • Aim for “better” not “perfect.”

    Strive to improve as time goes on, but try not to stress about how much or how fast. Progress is progress.

  • Treat exercise as health care.

    This is not just something trainers like me say to get you working out, it’s backed by science! Numerous studies over numerous years prove time and time again: those who are physically active have lower rates of chronic illnesses, stronger immune systems, AND lower rates of anxiety and depression. Exercise makes us feel good, in every way.

Looking for a feel good workout? Check out this “New Year’s Renewal Workout” It features five body weight moves that combine an endorphin boosting cardio and strength move with a restorative yoga pose. Go into this workout with an open mind and open heart, and I promise you will feel renewed!

The New Year Renewal Workout

Do each move for 10 repetitions, then repeat!

  1. Double Jack Chair Pose
  2. High Plank Down Dog
  3. Triple Lunge Warrior
  4. Double Leg Stretch Boat
  5. Tricep Pushup Child’s Pose

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A pad of paper on a table with 2019 Goals written on it.