3 Key Things to Focus On For a New Year of Fitness


Last week was a new record. The most flights in one month, all delayed on account of snow.

I don’t know what it is but there’s something about being bored and cold that makes me hungry. So, before my last flight I popped into the nearest airport pub for some comfort food. Halfway thru my burger and fries, a woman sits down beside me at the bar. She places her phone next to the menu then line by line, starts evaluating her options based on points and calories.

After careful evaluation, she looks up in defeat and says to the barkeep and anyone else listening:

“This is the only restaurant in the terminal and I can’t eat anything on here without going over my points. I was forced to use double what I normally eat during breakfast so I’m already almost over for the day AND on top of it, tomorrow, I have a weigh-in. I’m starving and this is torture…”

She stood up, turned around and walked away.

As a professional coach, I understand her problem. Right now she’s paying a heavy tax and wondering if what she’s doing is right and if it will work. Staying hopeful in situations where the world is against you can make life feel impossible.

But it’s not what you’re doing, it’s where you’re going.

Starting a New Year makes you think. About what you’ve accomplished and how life now would be different — if you just started doing something new and stuck with it. Fitness is always one of them. Liking the way you look and feel does not need to be torture.

These are 3 of the most important things that will help you survive the holidays and help get you started on making a healthier, happier version of you.

1)    Set 2 goals.
Every journey has a destination, so make a short and a long term goal.
Your short term should be something you want to accomplish in 30-90 days. Lose a few pounds, fit into that old pair of pants you refuse to throw away, or just feel stronger.

Your long term goal should be something big. Run your first 5k, maybe a marathon or simply just be in the best shape of your life.

2)    Focus on the right stuff.
Nutrition can make or break your goal. It can also drive you crazy if you let it. Some folks count calories-in, others count calories-out. Other things like Intensive 21-day programs, meal plans and long term nutrition coaching are all excellent tools – but it depends on your goal, timeframe and ability to commit.

In my experience, nothing works better than learning how to make small, realistic changes over time that help you learn how to balance what you eat.

3)    Get moving.
What’s more important, strength or cardio?

Nothing will change your body composition faster than strength training. For the average person, cardio alone will not take you where you want to be. While elevating your heart rate is important, you can’t outrun the fork.

A healthy balance of strength cardio and nutrition are critical. In fact, according to the CDC, the average adult in the US consumes only roughly 30% of the recommended diet and exercise. Which means:

  • Your play span – how long you do the things you love – ends at about 35.
  • Your health span – how long you’re healthy – ends at about 68.
  • Your life span ends at about 79.

If you increase that to 50%, those number significantly increase. You have the potential to live a longer, healthier life and the system is already here.

Click here to find a club near you.

Nick Konarski
Master FitCoach and COO

One thought on “3 Key Things to Focus On For a New Year of Fitness

  1. Pingback: 3 Key Things to Focus On For a New Year of Fitness | Fitness Business Coach

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