Icelandic Fitness

Month: December 2014

Why New Years Resolutions are Doomed

newyearsresolutions

A new year, a new beginning, a new you. It’s that time once again when folks decide they need to make changes in order to be more successful or happier, to feel better, look better, or just be better. A new year is an opportunity to leave the old you behind and start fresh.

The good news is that if you’re thinking about making changes- you’ve already accomplished the first step. You’ve admitted you need a jump-start. But, the key to success is knowing why most resolutions are doomed from the beginning.

New Habits vs. Old Habits

Old habits die hard. You want to change, but that old routine just keeps getting in the way. One of the most common New Year’s resolutions is losing weight and getting in shape. It’s why gym memberships jump by as much as 30% in some cities every January. People look at themselves and decide this is the year “I’m going to lose that 10 pounds,” or “get rid of that spare tire.”

The mistake is not wanting to change, but trying to do it all at once. Think of it this way- it took time to gain that weight. You’re not going to lose it overnight. Just as you’re not going to get into shape overnight. Pushing yourself too hard, too fast is stressful. And, it’s too easy to fall back into old routines and habits when you’re stressed.

Major change takes time and effort. To lose weight and get in shape, you’re going to have to change the way you exercise and the way you eat. It’s something that happens over a few weeks or months rather than a few days. It’s why gyms are crowded the first few weeks of the year and then empty out again. Folks find they can’t stick to their overly ambitious resolution, get discouraged and quit.

In fact, studies show that 92% of those who make resolutions fail.

Your Brain’s not on Board

There’s a science behind New Year’s resolutions. Specifically, why the brain has a hard time maintaining them. The problem is that some folks make too many.

In an experiment conducted at Stanford, one group of students was given a two-digit number to memorize while the other group was given a seven-digit number. Then, the students were asked to walk down a hallway while remembering their number and make the choice once they reached the end to eat a slice of cake or fruit salad.

The students who memorized the bigger number were twice as likely to choose cake over the fruit salad. The bottom line- having too much (too many numbers) on the brain messed with their ‘good decision making’ space. Their brains were overtaxed so they didn’t take the time to decide which choice was the better one.

Be the Change

Making a resolution or setting new goals should be because YOU want to do it. Don’t let outside pressure push you into doing something you really don’t want to. That’s a sure fire way to set yourself up for failure.

We attain the goals we set because we embrace them- its something WE want to accomplish- and believe the payoff is worth the effort. You’re going to be doing all the work, so make sure you’re in it to win it.

We Can Help

At Icelandic Fitness, we work with you to achieve your goals. We can help you revamp your diet and keep your resolutions, with one-on-one or small group coaching and training. It’s not one size fits all, it’s training that’s as individual as you are.

Contact us for a free consultation.

Jason Stone or Erica Clarkson

303-641-8149

5 Tips to Keep Off Weight this Holiday

christmascookies

Tempted by baked goodies at work and all those holiday dishes at parties and at home, its no wonder most folks gain weight and body fat during the holidays. Add in all the stresses of shopping, the kids home from school, the family gatherings, and you’re probably asking yourself- what’s wrong with just a little overindulgence?

Nothing. Surprised? Well, everyone deserves to celebrate the season. Just don’t make it a habit. And keep in mind these five tips that will help you navigate through all the treats and tinsel over the next couple of weeks.

1) Don’t panic. You’re going to overindulge. Don’t worry about what you did yesterday- make better food choices today. Think about lean protein and about cooking meals that you can stretch out over hectic days. Like, making extra chicken breasts that you can have tonight and then turn into chicken tacos tomorrow. One reason folks overeat during the holidays is that they have less time to cook. Don’t rely on fast food, it’s a sure fire way to gain weight no matter the season.

2) Eat breakfast. It fuels you up and keeps you going for hours. And, if you’re full, you’re not snacking or eating something you shouldn’t. Eat protein, like eggs or lean turkey. Throw in some Greek yogurt, which has more protein and vitamin D. Also- get some good complex carbs, like oatmeal. Complex carbs will stick with you longer. Oh- and remember to eat breakfast within a half hour of getting up. Think about it- you haven’t eaten since the night before. Your body needs fuel.

3. Snack smart. It’s 3 pm. Stay. Away. From. The. Vending. Machine. And, stay away from that plate of cookies your co-worker brought in. Be prepared with your own snacks from home, and make it a snack with some fat content, like seeds or nuts. It’s healthy fat that will help keep your blood sugar levels stable so you’re not starving at dinner and you don’t feel deprived.
4. Rethink your calories. Most folks eat the biggest meal of the day at dinner. Think about that. After dinner, you probably sit down, watch TV and then go to bed. Those calories aren’t going anywhere. But, if you change it up by eating more calories at breakfast and lunch, and fewer calories at dinner, you’ll feel fuller throughout the day, and have more opportunity to burn off more calories during the daylight hours.

5. Get or stay active. Try as much as possible to stick to your normal workout routine. You’ll feel better and it will help relive stress. On the days you can’t- take the stairs at work. Park farther away from the store when you’re out shopping. When the family’s in town, sign everyone up for a local 5k race. Most races allow you to run or walk, or do a combination of the two, so anyone can participate. Or, just grab everyone and go walk around the neighborhood. The secret is to just get up and move.

Hope you and yours have a Happy Holiday!

Jason Stone

Icelandic Fitness

Commit Bridal Boot Denver Colorado

Commit Bridal Boot Camp

Commit Bridal Boot Camp

 

 

 

 

 

 

 

 

 

 

COMMIT : /ke’mit/ verb
1. pledge or bind (a person or an organization) to a certain course or policy.

 

One of the most beautiful moments I’ve ever witnessed was binding love between two people. A love that is too much to bear alone. Too overwhelming. It’s exquisite and magical. It’s vulnerable. It’s a love that our hearts have committed to without our consent. It’s love like this that reminds me why I do what I do.

 

I am a hopeless romantic, what can I say? I believe in crazy, irrational, down-right out of your mind love. It’s my love for love that lured me towards bridal fitness. As a personal trainer I want clients who are committed and driven. I will push you to your limits but I need you to let me. My favorite thing about training brides is that they know what they want and nothing will stop them. They push themselves to their limits and I push those beautiful soon-to-be-brides to reach their goal. There is something about that moment when a bride puts on her wedding dress and glass slippers and looks at herself in the mirror taking in her OWN beauty that gives me the shivers. Not to mention the jaws that drop as she floats down the aisle, flowers in hand, eyes on one man. The grooms reactions is almost too much to endure. Every groom is unique but what they all have in common is pure, raw, selfless love for their beautiful bride.
My job is to help soon-to-be-brides look their best on the most memorable day of their lives. HOW LUCKY AM I? I offer one-on-one training which includes customized workout and diet plans that ensure you will look your best on your big day.

 

Wedding planning is stressful for both you and your groom. I also offer a Bride & Groom training program that allows you to relieve wedding stress together, in a healthy way, while still working towards your fitness goal.

 

You are not alone! Brides all over the world are stressing out about getting in shape before the big day. My Bridal Boot Camp is specifically designed for brides and focuses on slimming down trouble areas while building lean, beautiful muscle. I also sit down with each bride individually and talk about their wedding dress to ensure the exercises will tone in the right places. I offer multiple 6 week sessions throughout the year. I encourage brides to try out my boot camp and allow me to transform you into your healthiest most beautiful you.

 

You made a commitment by saying yes, now it’s time to make a commitment to yourself. Let me take you one step closer to your happily (and healthy) ever after.

 

COMMIT.

 

– Erica Clarkson