A new year is right around the corner. Many of us will be making resolutions that will change our lifestyles and our bodies. The only problem is many of us make these same resolutions every year and we rarely keep them. For many, many years I made the resolution to lose over 100 pounds. Unfortunately, those resolutions never worked. Why? Why is it that all so often we make these resolutions but fail? In this week's blog we'll discuss why resolutions fail and what you can do to succeed.

First of all, resolutions fail because we make resolutions that seem unattainable. Losing 100 pounds is a perfect example. When you make a large resolution like that, it may seem like a nice goal to work toward. The only problem is that even if you lose two pounds per week, it will take forever to reach your goal. Another reason why New Year's resolutions fail is that you simply aren't truly ready to make changes in your life. You may not be ready to give up something you've come to love or work hard to meet your goals. What's a person to do?

Stop setting yourself up for failure. Instead of making a resolution to lose 100 pounds, shoot for 20. Instead of saying you'll cut out all sweet and fatty foods, make a resolution to eat your favorite snacks in moderation. If you want to make changes but aren't ready to do all the work necessary to complete that goal, break the resolution down into smaller changes.

New Year's resolutions shouldn't be easily cast to the side in February. They should instead be changes you can live with and goals that are attainable. What are you waiting for? Get up from your computer and go make your 2009 resolutions. A new year is coming. Are you ready for a new you?

Happy New Year!

Let's face it. When it comes to working out and getting in shape, most of us hit the gym for the treadmill or elliptical trainer to get that sweat-inducing workout that promises to burn mega calories.

As exhilarating as these workouts are, the reality is most of us also adapt to the cardio routine within a few short weeks, which means the effects will diminish over time and it gets harder and harder to burn more calories in less time. If your goal is to get in shape or lose weight, you'll need a strategy to get out of "cardio crazy" mode.

Signs that you're going cardio crazy include:

• Spending more than one hour on the cardio machines during each workout session
• Dreading your trip to the gym each day because the cardio workouts aren't fun anymore
• Obsessing about how many calories you've burned with each step on the stair stepper and every round of spinning classes

The best way to get out of a cardio rut is to add resistance training, weight lifting and different types of aerobic exercises into the weekly routine.

You can:
Hit the outdoors for a change of scenery and get started on a trail running program. Just strap on some super-grip running shoes and head off to the nearest state park or nature trail for a running route with resistance.

Take a deep breath and hit the yoga circuit. Pick up some comfy yoga capri pants and try Bikram yoga, which is guaranteed to make you sweat away your cares, or head outdoors for a sunrise yoga session to embrace the day. If you've been hitting the cardio machines a little too much lately, yoga can help bring your body into balance and give you a much needed stretch session.

Dive into swimming and water aerobics. Pick up a swimsuit and hit the diving board for a change of pace. Swimming is a great aerobic workout and burns several hundred calories per hour. You can also start training a number of core muscle groups with lap swimming or water aerobics. Pool routines will give your body a much-needed break from the usual cardio circuit.

It's easy to say that around this time of year you become overburdened with stress in your life. In truth, you deal with stress pretty much all the time, so you need ways to deal with it that can help year round, not just during the holidays. Keeping a steady watch on your stress can help to avoid that all-too-embarrassing explosion later on, and part of that comes from managing everyday wear and tear on your person.

Most people are on their feet during the day. Pretty much every profession out there involves being mobile, and many people never get the chance to sit down. While for most this doesn't seem like a big deal, it can be draining to those who train, teach or present for hours on end. Also, what about people trapped on assembly lines, behind counters or at mall kiosks? The average worker is on their feet constantly, and this can wear them down more than they realize.

One great way to ease this long-term foot torture is to switch out your shoes mid-day. It may sound weird, but you'll be amazed at how refreshed you'll feel just from switching your footwear. Maybe your old shoes were too tight, or maybe one pair makes you stand a certain way while another makes you readjust. For example, just slipping on a pair of Tommy Bahama Marine Blvd. loafers behind the counter at lunch may help to completely reenergize your legs, which should get the rest of you going.

Switching out your shoes can help after work too. During the holiday season, many poor souls go straight from their work to the mall or other shopping nightmare zones and spend additional hours on their feet trying to get through the crowds. This alone is stressful enough, but if you're already mentally exhausted by the end of the day, there's no need to compound that with any leg pain.

Stress is a year-round problem, and most of it is compounded by our day-to-day living. Doing little things here and there can help to avoid stress build up over the long term, and sometimes all you need to get started is a fresh outlook or at least a fresh pair of shoes.

With Christmas and New Years almost here, it's time to discuss your party strategy. Everyone knows that holiday parties can be a calorie bomb waiting to explode. How can you enjoy yourself without over indulging? It all depends on your party strategy. In this week's blog, we'll discuss different steps you can take to avoid putting on extra pounds this month.

It doesn't matter what type of party you're attending, because this step always works. Before heading off to a party, it always helps to enjoy a healthy meal. Eating before going to the party can curb your appetite, making it easier to enjoy the party. You'll still be able to have a taste of this and that without wanting to eat everything in sight. Some of the best foods to eat before going to a party include high-fiber foods. These foods will stick with you while you walk by the calorie-laden buffet.

Obviously, it isn't always possible to eat before going to a party. When this happens, make your choices carefully. For example, try filling up on vegetables. Just make sure to avoid high-calorie dips. It also helps to keep water handy and sip on it throughout the night. The water will help fill you up so that you don't overeat.

Don't forget to also watch your intake of alcoholic drinks. If at all possible, it's best to avoid the martini glass and opt for water or a diet soda. If you must have a drink, make sure to only have one. Alcoholic drinks can be loaded with calories.

This healthy lifestyle change doesn't mean you have to give up your favorite party foods. What this change means is that you need to take measures so that you eat your favorite party foods in moderation. It doesn't hurt to have small portions of your favorite foods. What hurts is when you go overboard.

Last, but not least, remember that if you do go overboard at one party, it's okay. Just remember to get back on track and work hard to do better at the next party.

Merry Christmas!

Winter calls for spending more time indoors, gearing up for holiday season and overindulging in sweet and savory treats more often than not. When you're caught up in the whirlwind of revelries and festivities, it's much easier to skip the gym and put working out on hold until New Year's Resolution time rolls around.

Unfortunately, this may also mean you'll be greeting the New Year with a few extra pounds under your belt ... which is why you should pencil an anti-workout into your weekly schedule.

The anti-workout concept is simple; take up a new activity, hobby or pursuit that keeps you moving for at least 20-30 minutes but doesn't require you to hit the gym, change into workout clothes or even pick up special equipment.

All you need to do is try a new activity for the next 30 days. It's supposed to be fun, and it won't require a lot of motivation beyond taking that first step onto the skating rink, speed walking through the mall in the midst of a shopping blitz or just jumping into a snow fight with the kids. The idea is to get the benefits of a workout without accomplishing the impossible feat of completing a real workout.

Rearing to go? Here are some ideas to test out this winter season:

Dashing through the snow
Just like Santa and his reindeer, you can enjoy a sledding adventure that might just rev up that metabolism. Climbing up snowy banks and hills while lugging a sled can be a serious calorie burner.

Coordinating a holiday clean
Jump into a pre-spring cleaning event to clean up the place from floor to ceiling. Scrub those windows, polish the fireplace and rearrange the living room as quickly and efficiently as possible for a great anti-workout.

Escaping to a winter wonderland
Head out to the neighborhood ice skating rink to take in the fresh winter air while giving that lower body a killer workout.

Becoming a Wii Warrior
A few rounds of Nintendo Wii will keep you off the couch and taking on a new challenge. Plug in that Wii Fit and test your yoga, tennis or soccer skills - all from the great indoors.

It's that time of the year when tempting food and long days indoors fill up your daily schedule, leaving you little time to get to the gym or outside for an exercise session. If it looks like next year's New Year's resolution will be dominated by face time with a personal trainer, enrolling in cardio boot camp or trying out a new diet to peel off a few pounds, why not get a head start on your fitness wish list with a few extra trips to the gym?

Clocking in more gym time now means you can ward off excess pounds and prepare your body for Round 2 of your fitness frenzy before the Times Square ball drops. Here are some tips to stay motivated and get going on your fitness plan:

1. Pick out some trendy shoes. Sometimes a quick shopping session can lift your spirits and keep you motivated to finally hit the gym - so why not do it in style? Pick up a new pair of versatile running shoes or cross trainers so you can give yourself an excuse to put them to good use.

2. Pack for success. Load up a gym bag with all the necessities so you're always prepared to head off to the fitness center at a moment's notice. You'll be less likely to skip the gym when you have a bag sitting in the car or right by your door as a constant reminder.

3. Boost your spirits with a new gym outfit. A fresh pair of shorts, capris or other active wear can help you get your gym groove on in no time. Make a commitment to simply get dressed for the gym at a specific time during the day and give yourself only two choices: hit the gym or change back into your regular clothing. When you're all dressed and ready to go, you're much more likely to just get your gym circuit over and done with before you have a chance to quit!

Getting more gym time into your holiday schedule isn't as tough as it seems; just take action with any of these strategies so you can get a head start on your New Year's fitness resolutions.

A few weeks ago, we discussed the importance of heart-healthy fats, specifically olive oil. We know that heart-healthy fats can reduce cholesterol levels. But heart-healthy fats also improve the look of our nails and hair. Our bodies need these fats in order to stay healthy. In this week's edition, we'll discuss how to incorporate heart-healthy nuts into your diet.

You've probably heard that almonds contain heart-healthy fats. But, the truth is, most nuts contain heart-healthy unsaturated fats. This means that you can enjoy almost any nut you choose. A handful of walnuts, or even mixed nuts, can help reduce your cholesterol levels. Unfortunately, after a while, a handful of nuts can get quite boring. Thankfully, there are thousands of ways to incorporate nuts into your diet.

Nuts are the perfect topper for salads and even taste great toasted and sprinkled on rice. If you have a sweet tooth, you can also mix nuts with dried fruit and seeds to create a healthy trail mix. Pecans even make a great coating for chicken. If you need an idea for breakfast, try adding toasted walnuts to your pancakes or oatmeal. Plain and simple, nuts don't have to be boring to be healthy.

There are some things you need to keep in mind though. For example, it's best to buy raw nuts and toast them yourself rather than buying canned nuts. Canned nuts are often fried in oil and salted, which adds unnecessary calories and sodium. Also this week's advice is not an excuse to eat more chocolate bars that contain almonds. Last, but not least, remember that heart-healthy fats need to be eaten in moderation. One to two ounces of nuts each day is the daily recommended serving.

I hope you'll consider adding more nuts to your diet. They may be high in calories and fat, but they are good for you. So, the next time you fix a salad, why not toast some slivered almonds in a skillet? Your salad will be healthier, not to mention tastier.

It may seem impossible, especially if you've just started exercising, but it does happen. There will come a time when you choose an exercise you feel is extremely easy. You will then exercise for longer than you should and injure yourself. Trust me, it does happen. When I first bought an elliptical machine, I thought it was extremely easy and exercised for a couple hours. The next day, I could barely walk. In this week's blog, we'll discuss how to avoid these injuries and take care of yourself if they do happen.

The number one thing you have to do is pay attention to your body. While you may find you have to push yourself to get going, you should never push your body to the extreme. If your muscles start to ache or twitch, your body may be telling you to call it a day. You may think that since the exercise is so easy, you can keep going. The only problem is that too much exercise can injure your muscles. Another way to avoid injury is to have variety in your workouts. You could do strength training one day and cardio exercise the next. This helps prevent you from straining your muscles.

What happens when you do injure yourself? How can you take care of your strained muscles? First of all, you're going to need rest. Pushing yourself to get more exercise done will only lengthen your recovery time. Instead, spend a couple days taking ibuprofen to reduce the inflammation and alternating hot and cold on your sore muscles. You may also want to soak in a hot bath filled with Epsom salts. If the injury doesn't ease up, you will need to see the doctor.

Remember that exercise is essential for a healthy lifestyle, but there can be too much of a good thing. You need to listen to your body, avoid overworking your muscles, vary your workouts, and take care of injuries if they happen. Slip on those walking shoes but know when it's time to slip them off and call it a day.

If the daily exercise routine has taken a nosedive in the midst of holiday revelries, there's still time to commit to fitness resolutions you made so eagerly at the turn of the New Year... so you can trim down for the oncoming year.

Getting and staying in shape over the holidays can be a one of the biggest challenges of the season - even more challenging than getting that holiday gift list in order and battling the crowds during the pre-holiday mall chaos - so you'll need a plan to get through the season without piling on the pounds. If you're in dire need of a quick winter workout, add some of these shape-up strategies to your weekly schedule:

Become a Crack-of-Dawn Master
When the daily schedule is booked solid, being an early riser can give you a much-needed head start on the day's events. Wake yourself up with an invigorating workout and you'll be well on your way to a successful day. Head outdoors for a quick run or pack up that duffel bag for a quick circuit training session at the gym so you can greet the sunrise and get that workout off the to-do list.

Team up with a Fitness Buddy
Working out with someone else holds you accountable for your gym appointment, walking session or other physical activities you know you should be doing but just seem to be ignoring lately. Team up with a friend, coworker or family member to log time doing some form of exercise together. Having someone counting on you to get off that couch may very well make your fitness resolutions for the year.

Mall Walk for the Calorie Burn
If you're intent on shopping up a storm this holiday season, a good portion of your shopping time might involve trekking across the mall in search of the latest sales and specials. Make a date with your walking shoes and head out on an early-morning mall walking session to map out your plan. This will give you a chance to catch a glimpse of sales and offers in store windows. When push comes to shove on sale day, you'll have a shopping route ready to go!

Baby boomers that have started new walking programs should be aware and knowledgeable about raising the heart rate when walking. It is important that a fitness walking program does not turn into a series of slow saunters. When you begin a walking program, there will of course be a curve to advancing to power walking; however, creating awareness of one's heart rate and paying attention to when the heart rate has been raised is ultimately the fitness goal.

There are several pieces of equipment that allow one to check the heart rate when exercising. One of the most convenient methods is by using a watch that offers such features. There are several styles from which to select. However, it is important to find the piece of equipment with which one is comfortable, so that the importance and awareness of raising the heart rate when walking is easily recognizable.
The Timex 30-Lap Ironman Triathlon Heart Rate Monitor is an ideal choice. Features of the monitor include the following; waterproof, preset feature for desired heart rate, alarm notification when the rate is not met, easy to read display of average heart rate, display of the time spent in the desired heart rate zone, calories burned, recovery heart rate timer, maximum heart rate zone calculation, digital transmission, 30-lap memory and more. The retail price for the Timex 30-Lap Ironman Triathlon Heart Rate Monitor is approximately $79.99.

If you're looking for a piece of equipment that is a little bit more sophisticated, a great suggestion is the Timex Ironman Bodylink System, which provides a 100-lap memory recall of system data. Other features include digital transmission, a heart rate feature inclusive of average heart rate, time in zone, four linked interval timers, recovery rate, max heart rate display and calculation. There are many more extensive features such as alarms, summary mode and interval timers. The retail price for the Timex Ironman Bodylink System is $300.

No matter how simple or complicated the piece of equipment, the key is in purchasing equipment that provides the necessary information regarding one's heart rate when walking.

Thanksgiving just kicked off the five weeks of absolute holiday craziness. People often get very stressed out very quickly during this time, with regular stress compounded with biting cold weather and the chaos of the holidays. In my experience, there's one quick-fix stress reducer that works better than all the rest: massage. Not only is massage in itself relaxing - it's hard to even think about anything stressful while you're getting one. Unfortunately, in the current economy, luxuries like professional massage have been cut out of most personal budgets.

Believe it or not, you CAN enjoy all the benefits of massage without breaking the bank. If you think that the only way you can enjoy a massage is by paying someone $100 an hour to do it, then think again. If you have a significant other that likes to give or receive massages, you've already got it made. Set a date (or dates) to give each other long, soothing massages. You may want to set them up for different days - you get a massage one weekend, he gets one the next. The reason? You can relax and enjoy your massage, and he can enjoy his, without having to immediately turn around and give one. When it's time for your massage, pick out an aromatic massage oil or lotion, slip on some cozy slippers and a robe, and enjoy!

If you don't have a significant other, or don't think he or she would enjoy the idea, you have plenty of other options. Electric body massagers aren't what they used to be. Today, professional ones like percussion massagers can pound out the stress nearly as well as a masseuse. New businesses are also opening (such as the chain "Massage Envy") that offer professional massages at low rates, which are more affordable. If you don't want to splurge for even an inexpensive massage, you can drop the hint one would make a great Christmas gift. So, enjoy the soothing experience of massage without the heavy price tag and actually enjoy this holiday season!

This week's blog entry isn't meant to criticize the nutritional value of meat. In fact, I feel that lean proteins are essential for a healthy lifestyle. Instead, this week's entry is meant to inspire you to find new ways to increase your vegetable and fiber intake. In this week's blog, we'll discuss the importance of meatless meals and what they can do for your body and wallet.

Meatless meals allow you to pack high levels of nutrition into one meal. Instead of preparing a meal where the vegetables and whole grains play supporting roles, you can prepare a meal where they get the lead role. Just imagine how healthy the meal could be. You could prepare a vegetable stir fry served over a bed of whole wheat pasta or brown rice. You could even have a Southern meal of green beans with new potatoes and cornbread. Of course, you can't forget salads and soups. Meatless meals can be loaded with fiber, protein, vitamins and minerals. All you need to do is choose healthy ingredients.

Now, we must not forget another important factor. Meatless meals can be more affordable. If there's anything we need right now, it's more affordable meals. With the cost of groceries continuously on the rise, meatless meals can help you afford healthier ingredients. By eating one or two meatless meals a week, you'll have more money to spend on lean protein. This ensures that you're able to choose healthier cuts of meat, rather than settling for what's on sale.

If you're a meat lover like I am, you may be intimidated by meat-free meals. You don't have to be though. There are hundreds of meatless meals that satisfy your cravings for meat. For example, bean burritos and Portobello burgers are very satisfying. By no means am I asking you to eat tofu. I'm just asking you to consider recipes that are meat-free.