Shape Up For Spring

If you live in Texas like I do, you may be a bit confused on which season it is. We can have temperatures as high as 75 degrees in December and it can snow/ice in late April. Either way, spring is definitely here! This is the time where the warm weather changes the world around us. The birds sing, the flowers blossom, and we are shedding our heavy sweaters and unhealthy winter habits.

For those of us who did not stick with our New Year’s Resolution to get in shape, now is the time to renew our commitment. Be warned that it is also a time when we may face unrealistic expectations. After months of cozying up on the couch with our favorite foods, we try to make up for it in Spring with strict diets and punishing workouts. It might seem like a good idea, but going overboard with restrictive eating and intense exercise can be just as bad as overeating and getting no exercise at all. With this, your efforts fail as they usually would with such extreme measures and feelings of discouragement only serve to spiral you downward.

This spring I encourage you to try and renew yourself with a safe and effective approach. As with any journey, you need a map so you do not get lost. Here's how we are going to start:

Grab a notebook or open a new document on your computer. Identify your long-term goal. Be as specific as you can. For example, "I want to lose 10 pounds in 2 months." Or, "I want to finish the 5-K walk/run on Memorial Day." Once you determine your long-term goal, the next step is to break it down into short-term goals and be realistic. "I am going to get back to the weight I was in high school" is probably not reasonable. Creating unattainable goals sets you up for failure. Attainable short-term goals might include things like, "I will add up how many calories I am consuming daily and identify ways I can cut 500 a day." Or, "I will start by adding 10 - 30 minutes of exercise to my day." Your next task is to map out a plan. If your short-term goals involve exercise, ask yourself what's the best time of the day or place to do this? Maybe you are a morning person and need to set your alarm ahead an extra 20 minutes. Maybe you aren't a morning person and need to exercise in the evening. Or if you work near a gym, maybe you'll exercise during your lunch hour. If your short-term goals involve cutting calories. Do you need ideas for snacks? Do you need to be careful at certain times of the day when you are most hungry? Do you need a food diary?

Remember to be flexible. Try to anticipate roadblocks you might run into (like a family wedding or extended travel) and have an alternate plan. And if your plan isn't working, don't be afraid to tweak it.

Whatever your journey is this Spring, I want you to get there too! Good Luck.