January 13, 2019


It’s a new year and we all know what that means: it’s time to put down the Christmas cookies and get serious about our 2019 health goals. Eighty percent percent of people will ditch their resolution by February, so it is important to plan ahead. Here are some tips for maintaining your resolutions this year:

First Thing Is First – Your Health Should be Top Priority.
We recommend setting goals which focus on your health. This includes a healthy diet, getting eight hours of sleep per night, proper hydration, and getting 150 minutes of moderate-to-vigorous activity per week. These goals might seem lofty, so it is okay to start small and work your way up. Another thing to consider is reducing bad habits like smoking and alcohol intake. With this in mind, it is important to discuss your plans with a medical professional, like your primary care physician or a physical therapist, if this is your first time being active in a while. New Jersey is a direct access state, meaning you can be evaluated by a physical therapist without a prescription from your physician.

Set Specific, Measurable Goals
Setting a variety of goals to work towards has been proven to increase success rates. Try setting short term goals first, like getting to the gym 2-3 times the first week or drinking an extra glass of water per day. Once you have boosted your confidence by accomplishing small goals, work towards bigger ones, like completing your first 5K or hiking that mountain you have always wanted to. This will give you something to look forward to on the calendar and make your short-term goals more motivating.

Hold Yourself Accountable
Having someone waiting for you at the gym or at your favorite farmer’s market holds you more accountable for your goals. While you may be tempted to skip a morning workout alone, knowing that your friend is waiting for you will motivate you to get out the door. Group fitness classes are another fun way to be active with your friends, and many gyms have classes which are accessible both before and after work.
Much like meeting up with friends, having a trainer sets a time and date that can be solely dedicated to fitness. Certified personal trainers also have the knowledge base to get you in shape while minimizing your risk of injury.

Track your progress – and reward yourself for accomplishments!
Writing down your goals on a calendar or making to-do lists allows you to keep your eye on the prize. If you achieve all of your goals for the week, treat yourself to something like a smoothie or a new pair of running shorts.
Wearable technology, like FitBit, Apple Watch, and Garmin make tracking your progress easy. Not only are they pedometers which track your steps, but many also allow you to log runs, swims, and even yoga. If watches aren’t your style, there are great apps like Apple Health, MyFitnessPal, and RunKeeper which are all free and accessible on your SmartPhone’s App Store.

Whatever your health goals are for 2019, PTCOE is always here to answer questions and guide you in the right direction. Throughout the month of January we are even offering 50% off any personal training package to get you moving in the right direction!

Happy Resolutioning!

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