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Have you noticed the uptick in ads for weight loss and gym memberships this month?

Dumbbells and a kettle bell sit beside sneakers. We’re two weeks into the new year, and whether you’re still staying strong with your fitness goals … or if you’re ready to call a mulligan … I wanted to offer you some encouragement as you work to reclaim your health and well-being this year.

Getting your fitness back on track can be exhausting. Here’s some helpful advice as you ramp up your activity level in 2019. (And stick around until the end of the post … because we’re sharing a special offer.)

Tip #1: The magic pill isn’t the best option

Your body is the most important asset you have – and this year is your time to take control.

I’ve never seen a magic pill, hidden secret or get fit quick scheme that ever offered lasting results. Fitness comes through dedication to lifestyle changes … and there’s just no pill that can give you that consistency and commitment.

You’re in the driver’s seat and the responsibility is yours to take the wheel. Be empowered and know that you can do this!

Tip #2: Have a plan.

I know, I know … you’re rolling your eyes and thinking, “Doc, I’ve already tried this.
“And you’re asking me to do this on top of a diet, too?”

Someone writes in a planner titled "planning". I get it, time is tight and you’re busy. But I promise, this all gets easier the more and longer you do it.

Remember, humans once hunted and foraged for their food, travel was by boat and we didn’t need gyms to get our work in … life was our workout. Technology has changed everything, and for many of us, our work hours are spent in sedentary office routines.

What does this inactivity lead to? Obesity, high blood pressure, reflux, diabetes, premature heart attacks and stroke, disuse atrophy of their muscles, osteoporosis, imbalance, constipation and a myriad of other problems.

Starting a workout routine will help you save money by avoiding costly health conditions and will also help you live a long life, too.

I’m not saying you have to become a gym rat. Simply carve out an hour 2-4 times each week to get in a good workout. (You can even try high intensity interval training, also called HIIT, to make the most of your time.)

Tip #3: It’s not a marathon.

The most common mistake people make when jumping into a new workout plan is overdoing it from the very beginning.

A man hikes along a winding path. If you’ve been inactive for a while, the last thing you should do is run 10 miles or try to lift the heaviest thing at the gym. That’s a cramp, a strain or something worse just waiting to happen.

The best approach is to take six to eight weeks to gradually ease into your new workout plan. You can increase your activity level, intensity and time as you progress. By doing this, you’ll avoid injury and work your way into your new routine.

Also, many people note being extra tired as they start a new workout. Yes, you may feel a little fatigued as you increase your physical activity … but this is temporary, and in most cases you’ll quickly find you have more energy and better sleep within days or weeks.

FYI: Medical considerations with a new workout.

Sometimes health problems may change a person’s ability to exercise, but almost everyone can find something to do to increase their physical activity.

If you’re concerned that existing or past health conditions might impact your exercise, please consult your physician to discuss your options. I’m always happy to meet with people to discuss potential medical barriers with their workout plan.

A special offer for you.

Thanks to a partnership with the great people of YMCA Arlington, we’re able to extend a discount on your next gym membership.

Members of YourFamilyDoc receive a 20% discount on membership with our local YMCA (and let me tell you, there are some excellent instructors, trainers and staff there.)

If you’re already a member of our practice, just call us and we can help you get things set up. If you’re not a member … now is the time! With same-day appointments in most cases, a yearly physical, unlimited access to a doctor and now a 20% discount on gym membership, it’s never been a better time to take care of yourself.

I’m wishing you luck as you start your new plan in 2019! It’s tough, it takes a lot out of you, but it’s worth it. You only have one body – and taking steps to better yourself today means you’ll have a lot more tomorrows.

A sparkler. We’re hours away from the ball dropping on a brand new year. What does your 2019 have in store?

As the new year comes into focus, you’ve likely stepped on the scale, taken a hard look at your exercise plan or thought a few extra seconds while purchasing your carton of cigarettes. This time of year has a way of drawing out our undesirable habits in hopes we can rewrite them in January.

But what happens a few days into the new year? We slip, stumble and stutter on our path toward transformation – and it just knocks all the wind out of our sails.

Should we resolve to do resolutions differently in 2019?

We’ve been setting resolutions for the new year for a while now, dating back as far as 4000 years ago by the ancient Babylonian’s.

During the religious ceremony known as Akitu, the Babylonian’s would make promises to repay any debts and return objects they’d borrowed in the past year. If they were true to their word, they believed the gods would bestow favor on them.

Today, we still follow the practice of setting New Year’s resolutions, partly out of tradition – but also because I believe we truly want to do better with a clean slate and a new year. But it doesn’t change the fact that only 8% of resolutions stick through the entire year … with many resolutions wavering within days and weeks after January 1.

New Year’s improvements instead of resolutions.

Elephant. Someone once told me, “you can’t eat an elephant in one bite.”

The fact is that we put this enormous pressure on ourselves to make a sweeping overhaul to our less-than-desirable behaviors … and that’s neither practical or plausible. Big changes … the kind of changes that truly stand the test of time … take consistency, persistence and perseverance. Can you do this overnight? Sure! Is that the best strategy for anyone and everyone reading this right now … probably not.

So, I’m proposing you seek improvements instead of overhaul. Set a few micro goals instead of an about-face. Plan for a series of changes rather than quit cold turkey. You’ll see progress as you hit these more realistic milestones – and it will give you the fuel to continue pushing toward your end goal.

We’re your encourager for 2019

Dr. John. It’s also helpful to have an ally, partner or cheer squad in your corner as you push for progress. Count us in for whatever change you seek this new year!

We’ll be sharing some practical advice all throughout January on how to make changes to your diet, stop smoking, improve your physical fitness and much more. We want you to get excited about making changes – and know you have someone cheering you on each step of the way.

Make sure to get our posts delivered to your inbox so you won’t miss a single one when it’s published. If you have questions about making changes to your health or wellness in 2019, you can always reach out to schedule a consultation with me by calling 682.238.3090 or by emailing office@yourfamilydocarlington.com.

Here’s to your health, wealth and success in 2019!

3 Tips for Elevating Your Exercise Plan this Year