A Foggy Day at Lake Willastein

January/February 2017
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Happy New Year!!! I truly hope all
What exactly do I mean the year of
of you had a wonderful 2016 and
are ready to make 2017 the year of It.
“It.” It can be whatever you want; the
year of getting healthy, the year of gratitude, the
year of forgiveness, the year of happiness, etc.
Year in, year out people make New Year’s
resolutions to only find themselves three weeks
into the new year abandoning them. It’s too
hard, it’s too overwhelming, it’s too…well you
fill in the blank. Let’s change that this year and
make 2017 the most successful year yet. Here
are some steps on how to do that.
Start somewhere.
Begin by writing down what you want to
accomplish in 2017 then rank them from most
important to least important. Also, be specific
with each resolution. For example, if you want
to get healthier this year then ask yourself what
changes do I need to make to be healthier.
Some changes you could make would be to
stop drinking soft drinks, drink more water, exercise
3-5 days a week. Begin by changing one
thing at a time and after you have accomplished
it then move to the next. Don’t try to change
too much at once. This is when you will get
overwhelmed, throw in the towel, grab a spoon
and dive into a pint of Ben and Jerry’s.
“The secret of getting ahead is getting started.”
– Mark Twain
So, you failed. Are you going
to give up just like that?
Think on this…A failure is just a re-direction
to the right way. You will fail at some point or
another, that’s a given. Honestly, it’s how you
become a stronger person. If you always succeeded
in everything you did you wouldn’t
know how to work hard and appreciate what
you have accomplished, you’d just take everything
for granted. If you fail or fall off the wagon,
re-evaluate what happened. Is there something
you could’ve changed? What could you
have done to be more prepared for the situation
2017 The Year of It
By Kathy Wheeler
or occasion? Who can you enlist to help you get
through a tough time? Get back up, learn from
your mistake and make adjustments. You are
stronger than you realize!
“The secret of Life, though, is to fall seven times
and to get up eight times.” – Paulo Coelho
Step outside your box.
Yes, it’s safe inside your box, it’s where you
are the most comfortable. However, did you
realize that your box is holding you back from
achieving your dreams, growing as an individual,
and accomplishing your goals? By stepping
outside your box, you will see the world in a different
way. You will learn new things, meet new
people and finally become the person you were
always meant to be. When you grow, you have
more to offer others and you get back more
from them. Of course, it takes courage but you
can do it. But once again, start small.
“You will never change your life until you
change something you do daily. The secret to
your success is found in your daily routine.”
–John C. Maxwell
Stop comparing yourself to others.
The tendency to compare ourselves to
others is as human as any other emotion and
is a decision that only steals joy from your life.
Your gifts, talents, success, contributions and
value are all unique to you and your purpose
in this world and they can never be compared
to others. Strive to be the best version
of yourself, not only for your own self but for
the benefit and contribution you can offer
others. Commit to growing a little each day
by taking care of yourself physically, emotionally
and spiritually.
“Comparison is the thief of joy.”
– Theodore Roosevelt
Road Blocks.
We all face tough and difficult challenges
in life. Yet, to overcome these challenges you
need to develop a “never quit” attitude. Motivate
yourself and say “YES I CAN.” Here are some
other methods to overcoming challenges:
1. Build a team. Find friends or family to work
together with you to drive your life forward.
Get an accountability partner that you
check in with to monitor your progress.
2. Focus on the positive. Your brain has a
natural inclination to focus on the negative.
Instead, make a conscious effort every single
day to focus on the positive and what is
right about the world around you. Find reasons
to appreciate everything around you
and before too long you will begin to notice
that you are a much happier person.
3. Exercise. For at least three times a week,
do some sort of physical exercise. This has
been shown to improve habits in all areas
of your life and improve your overall selfconfidence.
It will also give you the energy
to overcome the life challenges you might
be facing.
“One of the secrets of life is to make stepping
stones out of stumbling blocks.” - Jack Penn
To establish true and lasting changes a
change of mind is necessary. Changes will not
happen overnight but if practiced daily true
change will happen.
“All our dreams can come true-if we have the
courage to pursue them.” – Walt Disney MM
Kathy Wheeler is a nationally
certified personal trainer
with over 10 years experience who works for
10 Fitness-Maumelle. She is an ACE-certified
Personal Fitness Trainer, Cooper Institute
Master Fitness Specialist, IDEA Professional
Member, SCW Yoga and mat Pilates certified
and CPR/AED certified. To learn more about
personal training call 501-519-1746.
We’ve been here before.
The New Year rolls around
with all its possibilities and
opportunities to start fresh,
including getting fit. We
buy a gym membership and are there bright
and early to start a new, healthy year.
Unfortunately, by the time Valentine’s
Day candy hits the grocery store shelves in
late January, that plan is often abandoned.
Committing to a fitness goal is a great New
Year’s resolution, but committing to it for the
long haul is a common problem.
So, how do we make it stick?
1. Set realistic goals.
Make sure to set a goal you’re confident
you can reach. Focus on fitness and health
and not on weight loss alone. Yes, looking
good provides a great feeling, but feeling
good because of increased stamina or lowered
blood pressure is much better.
The goal I notice my clients meet first
is usually the loss of inches or gains in energy
and strength. Those outcomes show
what the scale sometimes does not: Positive
changes in your body. Make a list of the
health improvements that would make you
feel better and start there. Weight loss is usually
a side effect of dedication, so start small
and get dedicated to win big!
8 Ways to Make Your Fitness
New Year’s Resolution Work
By Natalie Cannady
Fitness Center Manager
University of Arkansas for Medical Sciences
2. Practice positive self-talk.
Negative thoughts can be draining and
keep you from meeting your goals. Each time
you have a negative thought about something
you are striving for, take a deep breath
and tell yourself something positive you have
achieved in your fitness journey.
3. Find something you enjoy.
If you’re not a gym person, find a program
or regimen you can complete at home.
The Internet has many easy programs that
require little to no equipment. If you like to
dance, try Zumba. If you like to stretch and
strengthen, try a yoga class. If outdoors is
more your style, hit the walking and hiking
trails the Natural State has to offer. Make sure
you’re striving to be active at least three times
a week.
4. Consider hiring a personal trainer.
Many still prefer a classic gym setting. A
personal trainer will get you on the right track
and teach you the proper ways to lift and
work out. This might also help you navigate
the larger crowds at the beginning of the
year. Some gym memberships come with a
free personal training program.
5. Change up your workout.
If you’d rather go it alone, make sure your
workout is varied. You’ll want to skip weightlifting
with the same muscles every day and
allow 48 hours of rest. This lets the muscle
groups tear down and heal back before another
concentrated workout.
Sometimes women are less than enthusiastic
about lifting weights because
they’re afraid it will make them look bulky.
Don’t believe the myth. Women benefit
greatly from lifting weights, including increased
strength, energy and bone density.
6. Don’t forget nutrition.
When beginning a new workout routine,
nutrition is key. It’s like Frank Sinatra sang in
“Love and Marriage,” you can’t have one without
the other.
New research from the American College
of Sports Medicine shows you need protein
before and during a workout to help you
refuel and start the healing process sooner.
Make sure your meals are diverse and balanced.
Try www.choosemyplate.gov. It helps
you decide how you should eat based on
your age and activity level.
7. Give yourself permission to rest
(and even cheat).
Cheat and rest days are important. Rest
gives your body the opportunity to recuperate
and come back stronger. Those who don’t
use rest properly are prone to injury and less
likely to meet their goals. Allowing yourself to
have a snack or dessert you consider a cheat
every now and then can keep you from going
off the deep end.
8. Have faith in the process.
No matter what path you take to a
healthier lifestyle, with the right mindset,
you will succeed. Remember: Change comes
from change! MM
Natalie Cannady
Fitness Center Manager
University of Arkansas
for Medical Sciences
www.MauMag.com
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