Getting in shape for the New Year

December 28, 2008 6:49:01 AM PST
Start the New Year off right and get SMART! Fitness expert Penny Hoff offered tips to get in shape during the New Year.

Get S.M.A.R.T. is an acronym for getting to your fitness goals no matter how many times you've failed in the past.

S= Specific goals - (I want to lose 2 lbs per week for a total of 20 pounds weight loss)

M= Measurable - set goals that you can measure (I will run 2 miles in 20 minutes;I will do 30 minutes on the elliptical at level 6)

A= Accountable - tell loved ones about your plan. Ask them to help keep you on track in a loving way. Give you buddy $100 and tell him to give it back to you at the end of the month if you stick with your plan

R- Realistic - (Don't try to weigh what Angelina Jolie weighs)

T= Trackable - Can you keep track so that you can see your progress

Penny will then demonstrate some moves for another acronym for SMART showing:

S= Squats - squats use the biggest muscles in the body and even 90 year olds need to (and can do) squats to get in and out of a chair, plus they burn lots of calories.

M= stands for any kind of Movement - Get moving! Even if you don't have time for a full workout 20 minutes is better than no minutes, even 10 minutes is better than no minutes!

A= Abs - I can demonstrate some standing abs I call the Flat Belly abs that work the deep belly muscles. the exercise is just a standing side bend while contracting the belly muscles.You can do these in the grocery check out line.

R= Rear lunges - Lunges work the rear and are also a necessary movement necessary as we age so we can climb stairs, again even 90 year olds need this movement and can do it at their kitchen counter or taking stairs slowly two-at-a time.

T= Habit Triggers - Habits, good or bad make us who we are. The key is controlling them. If you know how to change your habits then even a small effort creates big changes. Say you want to stop coming into the kitchen after 8pm at night. Pick a trigger like counter push ups and vow to do 20 counter push ups if you enter the kitchen after 8pm. This reinforces your good new habit of fitting in exercise AND reminds you of your commitment to ending night time eating.


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