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Keep those resolutions going with these tips

  • The circuit training class at Be Fit Fitness Center in New Ipswich on Monday included a number of exercises to get your New Year's resolution moving in the right direction. Staff photo by Tim Goodwin—

  • The circuit training class at Be Fit Fitness Center in New Ipswich on Monday included a number of exercises to get your New Year's resolution moving in the right direction. Staff photo by Tim Goodwin—

  • The circuit training class at Be Fit Fitness Center in New Ipswich on Monday included a number of exercises to get your New Year's resolution moving in the right direction. Staff photo by Tim Goodwin—

  • The circuit training class at Be Fit Fitness Center in New Ipswich on Monday included a number of exercises to get your New Year's resolution moving in the right direction. Staff photo by Tim Goodwin—

  • The circuit training class at Be Fit Fitness Center in New Ipswich on Monday included a number of exercises to get your New Year's resolution moving in the right direction. Staff photo by Tim Goodwin—

  • The circuit training class at Be Fit Fitness Center in New Ipswich on Monday included a number of exercises to get your New Year's resolution moving in the right direction. Staff photo by Tim Goodwin—

  • The circuit training class at Be Fit Fitness Center in New Ipswich on Monday included a number of exercises to get your New Year's resolution moving in the right direction. Staff photo by Tim Goodwin—

  • Heidi Somero performs squats during a circuit training class at Be Fit Fitness Center in New Ipswich on Monday. Staff photo by Tim Goodwin—



Monadnock Ledger-Transcript
Tuesday, January 08, 2019 9:9AM

It’s been a week since your New Year’s resolutions took full effect and so far things are going okay.

That gym membership has been getting quite the workout and the only thing you’ve eaten since the ball dropped has come from the ground. But with each passing day, it’s getting harder and harder to manage.

The excuses for skipping that spin class or eating that cookie left on the office share table are slowly creeping into your head, and that’s where all that hard work during the first week of the year can quickly unravel. The goal with resolutions is to make them last for the entire year, not to have them fizzle out before the calendar flips to February.

The way to a healthier you is to not try and do it all at once.

When it comes to food and trying to eat better, Tiffany Calcutt, a registered dietitian with a practice in Peterborough, likes the slow and steady approach.

“Don’t say you’re never going to have sugar again,” Calcutt said. Instead, replace dessert with fruit three times a week or do the same with your soda intake, substituting seltzer.

Calcutt said another way to get your eating where it needs to be – or where you’d like it – is to think about adding nutritional elements instead of merely trying to eliminate ones that are viewed as bad. Bring a salad for lunch a couple times a week or stash a bag of frozen broccoli in the work freezer, so there are always healthy options at your disposal. But really what Calcutt likes to recommend is following the 90/10 rule.

“You do your best making the best choices you can 90 percent of the time and then don’t sweat the other 10,” she said.

That way, you can still have that piece of pizza or beer – within moderation – and not look at it as a failure.

“Start with something that’s manageable and small, and not a radical change. Don’t try to be crazy perfect, just try to do better when you can,” Calcutt said. “In my view, there’s no reason to cut out an entire food group unless there’s an allergy.”

If losing those few extra pounds added in 2018 is your top goal, Calcutt wants you to remember something.

“It didn’t happen overnight and you’re not going to solve it overnight,” she said. “It really comes down to hard work, dedication and some patience.”

If you know someone who is taking a similar approach to their eating habits, use them as a support system. The key is to not try and do too much right off the bat.

“Start with one thing and then when you feel comfortable, move on to something else that you feel is an important habit,” she said.

And a little added motivation, like a sticky note with goals or pictures of your children or grandchildren, doesn’t hurt. “What it’s really all about,” she said.

When it comes to hitting the gym, Christina Dicostanzo at Be Fit in New Ipswich, cautions against doing too much too early.

Goals of exercising seven days a week or losing 25 pounds in the month of January are really unattainable.

“It sets the bar a little too high,” Dicostanzo said. “It can be discouraging if you make goals that are hard to reach.”

Rather, Dicostanzo recommends going into a new workout endeavor with small goals.

“If you’re a newbie, two to three times a week is a good way to start at the gym,” she said.

Try out a class – Be Fit has a $10 drop-in option – or start with something like running on the treadmill or riding the bike that will allow you to build up that comfort level.

“This is a great time to figure out what you want to do for the rest of the year,” Dicostanzo said.