Classika Fitness 2306 Bedford Avenue / Lynchburg VA 24503 / 455-4788

Reminder: speaking today to the Young Professionals in downtown

Just a reminder that I (Mark) will be speaking to the Young Professionals of Central Virginia at noon today at Terrace on the James restaurant, in the Bank of the James building. My talk, which will only last about 15 minutes, will be on making those New Year's resolutions last. What does it take to make a healthier lifestyle stick? I'll give some hints about what our successful clients have done to get in better shape.

UPDATE: Here's the text to the flyer I distributed:

How to Make a Lasting Change Toward Good Health

Getting healthier is usually not a matter of knowledge, but of changing bad habits.

USE PAPER POWER

• Realize how you got out of shape: write down why you have gotten out of shape.
• It won’t always be fun! Determine to do what is necessary to get fit; you may have to grind your way through sometimes, although once you see results you usually want to keep it going.
• Write down realistic goals and give them deadlines.
• Continually seek progress (while also accepting setbacks); change what isn’t working.

BE ACCOUNTABLE

• Tell friends, coworkers, and whoever will help you stay accountable to your stated goals; make sure your spouse/significant other is on board with your goal.
• Find someone to be your main support/accountability partner.

WORK OUT

• Our clients do best when they are active 3-5 hours per week. “Active” can include something as simple as walking.
• Workouts should be a “doable challenge.”
• Workouts are generally better when they are shorter and relatively intense.
• Keep a workout log and make your workouts progressively harder.
• Develop a habit of “ambient activity.” Walk a lot. Don’t sit for long periods of time if possible.

EAT HEALTHIER

• Find 8-10 recipes that you know you will eat and stock your pantry; you should make most of your own food.
• Eat breakfast.
• Keep an eating checklist.
• Many clients do well when aiming for about 1400-1600 calories per day.

GET REST

• Lack of sleep is strongly correlated with weight gain.
• Friends are important to your health! Make sure your family and friends are adding to your health, not detracting from it.
• Try to find an hour per day in which you have no responsibilities. Read for pleasure, go for a walk.