FITNESS Keeping your resolve

Getting past the sticking point


Personal trainer
Paul O'Brien

It’s almost three weeks since the new year. How’s the exercise going? If you feel the wheels are wobbly or even about to come off your New Year’s resolution to get fit, worry not. You are not alone. Statistics show that about 35 percent of us will have baulked on our resolution within the first month. Personally, I think that’s a very generous figure!
Stop and take stock. What’s going wrong? Have you set a specific goal around exercise? If not, do it. Why?
A case-study follow up in 1973 at Yale university showed that 97 percent of the accumulated wealth of the entire 1953 graduate class was held by just 3 percent of the graduates – 3 percent! The study showed that these 3 percent had one thing in common, something the other 97 percent did not have. In the 20 years between the studies, the 3 percent had consistently written down their goals. Enough said.
If you have a written goal and review it daily, what else is missing? I frequently hear people say that their chosen exercise (be it the gym, jogging, swimming or whatever) doesn’t suit them or that they’re just bored by it.
These are all cop-outs. What’s missing is attitude. To get the results you want, you have to exercise. Change your attitude, and exercise is no longer a problem.
When I find my attitude wavering, I ask myself, ‘What will it cost me (physically, emotionally etc) to put off making this change?’ Try it. Really examine the effect not exercising will have on your life. Then flip the coin. What will your life look like when you reach your goal? How will you feel? How will you look? List all the benefits you foresee. Do this simple exercise and see what happens to your attitude. Every time you flounder, bring that question to mind.
On a brighter note, if you have been exercising for the past three weeks, well done! Some research shows it takes 21 days to form a habit. Another few days, and your chances of reaching your goal will increase significantly.
If the wheels have already come off, tomorrow is day one of your first 21. Get to 21 days and keep going.

Exercise of the Week
Instead of a single exercise, here’s a routine to help you over the hump (if you’re experiencing one). The routine is also great if you’re stuck for time. Why? Well, it only takes four minutes!

Beginners, perform 10 reps of each of the following four exercises:

Push-ups

1. 2.

Bodyweight lunges

1. 2.

One-handed snatches

1. 2.

30-second jog on the spot

When you finish the fourth exercise, go back to the start and repeat until the four minutes are up.
These compound exercises work major muscle groups and burn lots of calories.

Paul O’Brien is a certified personal trainer with the American Council on Exercise and a qualified life coach. He runs his own business in Westport and is the creator of Bootcamp West, an exciting and challenging exercise programme in Westport. For details of upcoming classes, visit www.bootcampwest.com or e-mail paul@bootcampwest.com or telephone 086 1674515.