Making Your Fitness 2018 Resolutions STICK from Making Your Fitness 2018 Resolutions STICK

Making Your Fitness 2018 Resolutions STICK

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Making Your Fitness 2018 Resolutions STICK

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Making Your Fitness 2018 Resolutions STICK

Having a busy and chaotic life is no excuse to sit on the couch whenever you get a free minute. People with families and full-time jobs find a way. One of them is Dr. Bill Dorfman, a celebrity cosmetic dentist and a huge fitness enthusiast. He is as busy person like most of us; that’s why we asked him about how he manages to stay on track with his fitness goals.

Schedule an hour a day for exercise

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Schedule an hour a day for exercise

People have chaotic lives and lots of tasks and chores to do. Still, this is no excuse to jeopardize your health. Dr. Bill Dorfman, a celebrity cosmetic dentist, is busy just like most people. “It doesn't matter how busy I am, I have always set aside at least 60 minutes a day for exercise,” he says. “Even when I was doing dentistry 50 hours a week, filming ABC's ‘Extreme Makeover’ on the weekends and helping run Discus Dental, makers of Zoom, NiteWhite and Brite Smile!”

See exercise as “therapy”

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See exercise as “therapy”

The hardest part about working out is often getting up and heading out. But there doesn’t have to be a difficult part at all. It’s all about how you look at it. “For me, getting up to workout is not HARD, I actually look forward to it…It is my therapy,” Dr. Dorfman says.

Being in shape is a need

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Being in shape is a need

You may feel like you need to know of some special trick to stick with your (realistic) fitness goals or to even stay motivated. One of the most effective ways to stay on track is to remember that you need to be in good health, especially if your job requires you to be physically fit. “Bottom line is that dentistry is VERY physically demanding and if I don't exercise I would be in so much neck and back pain I can't work,” Dr. Dorfman says. “For me, feeling good is the ultimate motivation.”

Don’t fall for cheat days

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Don’t fall for cheat days

Cheat days are controversial in the health industry. Some trainers and nutritionists recommend them, other don’t because they can easily turn into cheat weeks or months. Dr. Dorfman is from the latter group. “I prefer not to take a day off,” he says. “Even when I travel, whether for business or pleasure, I go to the gym daily. BUT, if I can't make it once in a blue moon I don't beat myself up.”

You don’t need a gym

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You don’t need a gym

Making exercise part of your life is important so you don’t look at it as a chore. You can start by trying some fitness routines that take only 10-15 minutes. Some people, even professional fitness instructors, just don’t have time for more. “If I am traveling and there is no gym, I do push-ups, sit ups and walk or run,” Dr. Dorfman says.

Exercise at the office

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Exercise at the office

The office is not your enemy. You can turn into a gym if you can’t make it to a real one later in the day. With a little imagination, you can think of several practical ways to move more and sit less when you are at work. “Don't laugh, but sometimes while working or in the elevator I flex my abs or glutes or both,” Dr. Dorfman says. This is a great start.

Don’t aim for perfection

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Don’t aim for perfection

“Don't go for perfection, progress is more important,” Dr. Dorfman says. This is really important to understand and accept if you want to stick with your fitness resolutions. There will be days when you are too stressed or too tired to stay on schedule. What’s important is to not stop completely.

Find exercises you like

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Find exercises you like

“Find something sustainable so that your body doesn’t get burnt out,” Dr. Dorfman says. This will help you feel encouraged to continue working out, he adds.

Do outdoor sports

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Do outdoor sports

There are many ways to stay active throughout the year that don’t involve making the conscious effort of going to the gym or running in the park. Try sports – they are always fun and never feel like work. “I love both snow and water skiing, hiking and other outdoor sports,” Dr. Dorfman says.

Set visual reminders

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Set visual reminders

Use visual reminders to get yourself going and a structure for support. Your new habit trigger might be tidying up – as soon as you've cleaned the kitchen, go for a walk. Use sticky notes, set reminders on your phone, or enlist a friend to go on walks with you. Have something somewhere to regularly remind you of why you want to achieve your goal.

Make goals measureable

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Make goals measureable

Numbers don’t lie, right? General goals don’t work because you don’t really know if you’re making any progress. Besides, they are way too open-minded. Don’t set a goal along the lines of “I’m going to get fit.” Instead, be determined to lose three inches off your waistline or lose 10 pounds.

Tie new habit to existing behavior

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Tie new habit to existing behavior

Making realistic New Year’s resolutions has a lot to do with creating a new habit. The best way is to do it daily and tie it to an existing behavior. It’s easier to tag a new habit to one already in place. If you want to jog more, do it while you’re out for a walk; if you want to work out more, get up during commercials on TV and do an exercise.

Monitor progress

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Monitor progress

That’s how you will know when you’re close to your goal and when you’ve regressed. People never control the end result, only the actions they take. It is up to us to adjust and change when one approach isn't working. Seeing that you are doing better and better is among best kinds of motivation – you now have proof you can do it.

Anticipate problems

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Anticipate problems

Anticipate the problems so you know how to handle them when they arise in order to stay on track with your bigger plan. Make a list of possible issues that may get in the way of sticking to your goal. This way you have identified the problems that may arise and you can work through them and cope with them easier.

Imagine the results

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Imagine the results

Talk about your goal and create plans once it's been achieved. Imagine the best case scenario and how you’ll feel once you’re there. For example, you want to lose weight and have more energy so you can play with your grandkids. What would that be like? Positive motivators are good for achieving long-term goals.

Making Your Fitness 2018 Resolutions STICK