6 Tips for Achieving Your Fitness Resolutions in 2018

iStock
iStock

If the holiday season makes visions of sugar plums dance in your head, the caloric austerity plan you have in mind for the new year will feel like a rude awakening. Between snacks, drinks, and the main meal, the average American consumes over 4500 calories on Thanksgiving Day alone, and with a calendar full of holiday parties, this over-indulgent lifestyle usually persists until January 1.

For anyone who’s planning to pursue a fitness- and health-related New Year's resolution, it’s important to start preparing before the clock strikes midnight on December 31—it's nearly impossible to make a drastic lifestyle change at the drop of a hat. Use these expert tips to get a head-start on your fitness goals in order to maximize your success.

1. DON'T UNDERESTIMATE THE DEDICATION NEEDED TO MAKE A CHANGE.

It takes a lot of patience and persistence to follow through on your fitness goals. “The problem that most people run into is that they don’t think through what they’re getting into,” says Dean Gavindane, a certified personal trainer and CEO/co-founder of SuperMe Performance.

Gavindane says that underestimating the level of commitment needed to stick to a new fitness routine is common because people see their fitness goals “as a sprint instead of a marathon.” Understanding that your new diet and workout routine won't achieve results overnight is the first step to shedding pounds and toning up.

2. START COUNTING YOUR CALORIES.

Losing weight is a simple math problem: Eat fewer calories than you burn each day. In order to count calories effectively, you therefore need to know how many you are taking in through your food as well as how many you are expelling when you exercise. Use a fitness tracker and a calorie-counting app to help you make smart snacking choices during the holidays.

3. KEEP A FOOD DIARY.

Jen Hazzard, cross country coach and adjunct chemistry and physics professor at Fulton-Montgomery Community College, has her clients keep a food diary where they record what they eat on a daily basis, using each day as a benchmark for the next. She says the diary is a way to be honest with yourself and to change the way you think about your nutrition changes. “I avoid the term diet,” says Hazzard. “It suggests giving up things you love for things you don’t like. You should never make fitness about denial, but about finding a middle ground. A good start to finding that middle ground is treating certain meals like rewards.”

Hazzard also says that by cutting out processed and junk foods, you’d be surprised at the quantity of healthy food you can consume without gaining weight. There’s no shame in filling up the pages of your food diary as long as they’re healthy foods.

4. STICK IT OUT FOR 66 DAYS.

Hazzard has also worked as a consultant for a wellness program called Commit to 66, which is based on a 2009 study that showed the average length of time it took participants to form a new habit was 66 days [PDF]. It's important to remember that 66 days was the study's average, so it may take you more or less time. What’s important is setting a long-term goal to help you curb your impulses as well as keep from getting discouraged.

5. DON'T BE AFRAID TO EXPERIMENT WITH FITNESS.

It's easy to get in a rut at the gym (do you head to the elliptical every time you're there?), but keeping an open mind about your physicality and trying new things is an important part of shedding weight. "Simple yet effective exercises and workouts can be done in several different ways depending upon the time allowed and equipment provided,” says Tiffany Tatlock, a certified personal trainer, meal planner, and competitive bodybuilder.

6. INCORPORATE BODYWEIGHT WORKOUTS INTO YOUR ROUTINE AT HOME.

If a gym isn’t available for you (or if it feels sub-Arctic outside and you can't bear to leave the warmth of your home) it’s still possible to get in a great workout, no equipment required. Here are some body-weight circuits that Tatlock has suggested that can be performed at home and aren’t very time-consuming.

Set 1:
Floor Touch Squats (10 reps)
Wide-Grip Push-Ups (10 reps)
Squat Jumps (10 reps)
Full Tuck Crunch (10 reps)
Rest (60 seconds)

Set 2:
Forward and Backward Lunge (10 reps each leg)
Tricep Dips (10 reps)
High Knee Skips (10 reps each leg)
Bicycle Crunch (30 seconds)
Rest (60 seconds)

Set 3:
Flutter Kicks (30 seconds)
Swimming Plank (10 reps each side)
Diagonal Squat Thrust (5 reps each side)
Toe Touch Beetle Crunch (10 reps)
Rest (60 seconds)

Set 4:
Lateral Lunges (10 reps each leg)
Close-Grip Push-Ups (10 reps)
Single-Leg Skater Squat (10 reps each leg)
Vertical Leg Lift (10 reps)
Rest (60 seconds)

Set 5:
Plank (30 seconds)
Skydiver (30 seconds)
Tick-Tock Squats (10 reps each leg)
Spinal Rock-Up (10 reps)
Rest (60 seconds)

Completing sets one through five marks one round, and Tatlock advises performing up to five rounds in your workout session. “Effective and great workouts are all about giving it your all,” Tatlock says. “Typically, three to four of these sessions per week can be effective when the gym isn’t achievable.”

You Can Now Order—and Donate—Girl Scout Cookies Online

It's OK if you decide to ignore the recommended serving size on a box of these beauties.
It's OK if you decide to ignore the recommended serving size on a box of these beauties.
Girl Scouts

Girl Scouts may have temporarily suspended both cookie booths and door-to-door sales to prevent the spread of the novel coronavirus, but that doesn’t mean you’ll be deprived of your annual supply of everyone’s favorite boxed baked goods. Instead, you can now order Thin Mints, Tagalongs, and all the other classic cookies online—or donate them to local charities.

When you enter your ZIP code on the “Girl Scouts Cookie Care” page, it’ll take you to a digital order form for the nearest Girl Scouts organization in your area. Then, simply choose your cookies—which cost $5 or $6 per box—and check out with your payment and shipping information. There’s a minimum of four boxes for each order, and shipping fees vary based on quantity.

Below the list of cookies is a “Donate Cookies” option, which doesn’t count toward your own order total and doesn’t cost any extra to ship. You get to choose how many boxes to donate, but the Girl Scouts decide which kinds of cookies to send and where exactly to send them (the charity, organization, or group of people benefiting from your donation is listed on the order form). There’s a pretty wide range of recipients, and some are specific to healthcare workers—especially in regions with particularly large coronavirus outbreaks. The Girl Scouts of Greater New York, for example, are sending donations to NYC Health + Hospitals, while the Girl Scouts of Western Washington have simply listed “COVID-19 Responders” as their recipients.

Taking their cookie business online isn’t the only way the Girl Scouts are adapting to the ‘stay home’ mandates happening across the country. They’ve also launched “Girl Scouts at Home,” a digital platform filled with self-guided activities so Girl Scouts can continue to learn skills and earn badges without venturing farther than their own backyard. Resources are categorized by grade level and include everything from mastering the basics of coding to building a life vest for a Corgi (though the video instructions for that haven’t been posted yet).

“For 108 years, Girl Scouts has been there in times of crisis and turmoil,” Girl Scouts of the USA CEO Sylvia Acevedo said in a press release. “And today we are stepping forward with new initiatives to help girls, their families, and consumers connect, explore, find comfort, and take action.”

You can order cookies here, and explore “Girl Scouts at Home” here.

Can't Find Yeast? Grow Your Own at Home With a Sourdough Starter

Dutodom, iStock via Getty Images
Dutodom, iStock via Getty Images

Baking bread can relieve stress and it requires long stretches of time at home that many of us now have. But shoppers have been panic-buying some surprising items since the start of the COVID-19 crisis. In addition to pantry staples like rice and beans, yeast packets are suddenly hard to find in grocery stores. If you got the idea to make homemade bread at the same time as everyone on your Instagram feed, don't let the yeast shortage stop you. As long as you have flour, water, and time, you can grow your own yeast at home.

While many bread recipes call for either instant yeast or dry active yeast, sourdough bread can be made with ingredients you hopefully already have on hand. The key to sourdough's unique, tangy taste lies in its "wild" yeast. Yeast is a single-celled type of fungus that's abundant in nature—it's so abundant, it's floating around your home right now.

To cultivate wild yeast, you need to make a sourdough starter. This can be done by combining one cup of flour (like whole grain, all-purpose, or a mixture of the two) with a half cup of cool water in a bowl made of nonreactive material (such as glass, stainless steel, or food-grade plastic). Cover it with plastic wrap or a clean towel and let it sit in a fairly warm place (70°F to 75°F) for 24 hours.

Your starter must be fed with one cup of flour and a half cup of water every day for five days before it can be used in baking. Sourdough starter is a living thing, so you should notice is start to bubble and grow in size over time (it also makes a great low-maintenance pet if you're looking for company in quarantine). On the fifth day, you can use your starter to make dough for sourdough bread. Here's a recipe from King Arthur Flour that only calls for starter, flour, salt, and water.

If you just want to get the urge to bake out of your system, you can toss your starter once you're done with it. If you plan on making sourdough again, you can use the same starter indefinitely. Starters have been known to live in people's kitchens for decades. But to avoid using up all your flour, you can store yours in the fridge after the first five days and reduce feedings to once a week.

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