magnifier menu chevron-left chevron-right chevron-up comment chevron-up chat_bubble_outline2 share thumbs-up thumbs-down chevron-down

Ditch the Holidaze with Interval Training and Tips for Your Fitness Resolution


Happy New Year everyone! By ending the month of December with the pinnacle of celebration, New Year’s Eve, we say goodbye to our beloved holiday season, along with all the chaotic festivities that came with it, leaving us in what I affectionately refer to as a holidaze. But at last, the moment we have been waiting for since 12:00 AM on December 21st AKA the Apocalypse: a safe transition into 2013. Yes, we made it, another year come and gone, and as we begin the first few hours of the new year, so too do we reflect on the trials and tribulations of the year that has passed.

And while we reflect with fond memories of Gangnam Style and McKayla’s sour puss, let us also take a moment to look back with a more solemn sense of hindsight. While we had a fun run with the previous year, there are always certain aspects of our past we wish had gone differently. I’m all about carpe diem and living in the moment with no regrets, but look at it from a different perspective: with a new year, we have a new chance to start fresh, to take something from the past year that we were dissatisfied with and turn it into something to be proud of! If your mind shifts to your health, your fitness, or both, fear not because you’re not alone. In fact, you’re in with the 38% of people who make a weight or fitness related resolution.

Disappointed you didn’t drop the extra pounds in 2012? Wishing you stuck it out a little longer with last year’s workout plan?  Well, now is the time to make it happen! In the words of the main character from the ultimate NYE movie, New Year’s Eve, “That’s what New Year’s is all about, getting another chance.” So for those of you with fitness on the brain this first day of the new year, stop contemplating the past, put your existential thoughts on hold, and grab 2013 by the horns with a cardio workout that will get you on the fast track to achieving your fitness goals!

Revisiting the tried and true method of interval training, here’s a high-energy workout that will pull you out of your holidaze, and into the new year!

There’s no better way to start off 2013 than with a kick-ass workout plan and a commitment to achieve health and happiness in the new year. Get cracking on your fitness resolution and try out this awesome cardio workout, but don’t stop there! Check out these quick tips on how to make sure your New Years resolution will stick!

Is It Realistic? Think about it: are you really going to be able to lose seven pounds in the first week? Okay, so maybe your New Year’s resolution isn’t as extreme as this one (or as unhealthy as this one…seven pounds in just one week, yikes!), but you would be surprised how many people set a goal that is virtually impossible to achieve. In the fitness industry, we see a spike in the number of gym memberships, and the number of people that attend exercise classes, right around the New Year, but that usually dwindles down due to the fact that nearly 60 percent of people toss in the towel after only a few workouts. Why is this? One reason is because they were simply too unrealistic with their goals. Just be real with yourself! The most common goals are oriented to lose pounds, but why not switch it up? Make your goal to lose inches, gain muscle, or to build-up endurance and stamina during cardio. You can even try setting some short-term goals to help you work up to an ultimate goal for the year. Just be sure your goal allows you to establish a routine of some kind, because that will help you stay on track!

Is It Worth It? Now that you have a better idea of the type of goal you should set, you need to make sure you’re actually willing to work for it, and the only way you’ll work for it is if it’s worth it. Why did you choose this specific goal to be your New Year’s resolution, and why would it be worth it for you to achieve? Dig deep and do a little introspection, and consider how the work you put into achieving your goal will pay off. Will you gain health benefits, or pride and satisfaction? Maybe a combination of the two? Just be sure that the goal you choose is worth working for.

How Serious Are you? This goes hand-in-hand with the previous question, only here, you need to decide how hard you’re actually willing to work, and how dedicated you’ll be to achieving your goal. Are you willing to make sacrifices for your goal? Would you wake up early or go to sleep late to get a workout in that day? Would you pay to join a gym or attend an exercise class, or could you push yourself at home to research exercise routines, or get yourself out for a run? Exercise is free, and there is no reason to use a lack of money as an excuse. In fact, the ShapeU workouts, like many others, are designed specifically for people without access to a gym. Find something you’re excited about, and make sure it’s something you’re willing to work at and plan on a daily basis.

Take It Slow Remember the 60 percent? You know, the ones who threw in the towel early. Well, another reason this happens is because they didn’t ease into their goal. ‘Too much, too soon’ is a classic mistake many people make when beginning a workout routine. With a realistic goal, you can start out slow, and work your way up to face more difficult challenges, but you need to be aware of your baseline. If you’re new to cardio, you’ll need to start off differently than someone who has trained for a marathon. This seems logical, but so many people pay more attention to what they think they should be capable of than what they actually are capable of. This can cause you to become discouraged when you can’t execute an exercise or complete a workout that is too advanced, or worse, to become injured because you were trying something too difficult for your fitness level. So start slow, and be patient. Don’t get discouraged if you don’t see results right away, fitness takes time, and having a plan to stick to is key.

Establish A Routine Having a plan will ensure that you stay on track with your goal, so it’s important to establish a routine that works for you, one that will be easy for you to commit to and follow. Studies show that if you falter from your routine just once, you’re more likely to do it again. No one is perfect, but if you’re serious about your goal, make sure you establish a routine you can stick to and follow under most circumstances. Make sure your routine is one that fits into your schedule, and one that you enjoy. You should also try to vary your routine slightly, changing up exercises, the time you workout, and where you workout. If you get bored with a routine, you’re also more likely to quit.

I'm an AFAA certified fitness instructor and I adore my job. I'm also an undergrad studying neuroscience, and health and wellness. I love kickboxing and running (which might be for the endorphins). I spend way too much time on my hair, drink seltzer with every meal and eat pretty much anything made of chocolate. I love inspirational quotes and I'm a total cornball when it comes to my sense of humor. Contact me: @google+ @website