Not Everyone is a Marathon Runner

8 Things To Help You Achieve Your New Year’s Resolution

By Oana Harrison

January 2013

It’s a beautiful but crisp winter day.  OK, make that a cold winter day!  Of course, here, in Knoxville, the definition of “cold” is anything under 55F…  You get a cup of coffee and check the latest news … on Facebook.

The usual suspects are there: someone’s kid latest cutesy outfit, someone’s goofy pet, too much information about someone’s aches and pains, and yet another friend bragging about their I-ran-5-to-10K-without-anyone-chasing-me-in-freezing-weather-uphill-both-ways-and-you-should-too!…  “Fat chance!” you think…  and then, like on cue, that nagging little voice in your head chimes in, reminding you of your new year’s resolutions concerning your getting in shape. You keep thinking: “I make these resolutions every year, but I hate the gym and it’s yet another chore on my to do list”.

So, what can you do to succeed this time?

1. Start small

Walk.  It’s natural and it should be easy.  Layer up and go outside for a 15-30 minute walk or light jog.  If you have a dog, he or she would be the perfect excuse to exercise more.  It is for a good reason they say “if your pet is overweight, you’re not exercising enough”.  Go for a walk in the neighborhood or choose one of the scenic parks along Northshore Drive or throughout Knoxville.  You can also check out the Knoxville green ways here.

2. Dress for the part

When you think of cold weather, you think of dressing warm but don’t forget to dress dry.  Check out a specialty store, such as Feet Fleet, Mast General Store, or Academy Sports for cold weather workout attire.  Compression gear supports the muscles, while synthetic materials such as polyester, nylon and polypropylene help wick away moisture.  Cover your head to avoid loosing heat and protect your extremities.

 3. Kiss away the sugar

Sugar is the worst enemy because nowadays everything has added sugar, from bread to juice to off-the-shelf soups.  So, read the labels carefully and choose products with low sugar content.  The best stores for healthier food are Trader Joe’s, Publix, Fresh Market, and The Market.  If something contains sugars, go for the natural kind, like agave, stevia or honey.  According to Becky Fox, fitness expert and model, “replacing one can of soda with a glass of healthy calorie free water each day can cut about 54,750 calories per year from your diet.”

 4. Too much of a good thing…is still too much

Don’t think that just because you buy organic, it’s good for you.  Calories will still add up.  So, watch your portions.

5. Be consistent

It’s easy to make excuses when the weather is cold but try to exercise for a minimum of 20 minutes every day.  It can be outdoors but if you just can’t bear the weather, you can always hit the gym or exercise in your own home.  Alternate some weight lifting with cardio exercise, and don’t forget to stretch.

6. Go seasonal

It’s winter, so, just like with fruits and vegetables, try what’s in season.  Ice skating at the Ice Chalet, skiing in Gatlinburg, or winter hiking in the Smokies.  Enlist your family or a friend to join you, or find a club, such as The Smoky Mountains Hiking Club (http://www.smhclub.org/index.htm).

7. Find variety

Try something new!  Zumba is quickly taking over the workout scene for all ages.  You can also try ballroom dancing!  The good news about ballroom dancing is that it encompasses a variety of styles, from the slow and sassy Foxtrot to the fast and furious Salsa.  For core strength and flexibility, yoga is always a great option.  Try some of the new studios such as Barre at Northshore Center or Real Hot Yoga on Kingston Pike.

8. Consider the good news

Exercising in cold weather burns more calories – even if you don’t run a marathon!

So, layer up and get out there!