CUT OUT LIQUID CALORIES

Soft drinks and high sugar fruit juices will kill your weight loss plan. They contain huge amounts of sugar and calories and are easily consumed since they are in liquid form. A 44 ounce super big gulp of coke contains a whopping 415 calories of pure sugar.

This amount of sugar causes a massive insulin spike and causes you to get hungry very soon after drinking it. By simply switching to diet soda, you can cut a huge amount of excess calories and start losing weight. Although this is a good start, you ideally want to switch to water for your primary liquid source.

Make sure to always check your fruit juices for high amounts of processed sugar. Look on the ingredients list for "high fructose corn syrup" which is another name for sugar and see how high it is on the list. The first ingredients listed usually contain the largest amounts. The majority of fruit juices on the market are nothing more than flavored sugar water.

A great alternative is to buy a good juicer and make your own fruit juice. This will provide the highest level of freshness and nutrients when compared to processed versions. Juicing using real fruit provides the natural source of fruit sugar called "fructose".

Funk Roberts
Don't Rush the Beat!

BECOME A LEAN MEAN FAT BURNING MACHINE

An important part of your total health and fitness is your nutrition plan. That’s right, what to eat and when. As I have mentioned to you countless times, eat smaller meals more often as apposed to starving yourself or eating a couple of big meals during the day.

Eating smaller meals more frequently stabilizes nutrient oxidization levels, making the body more efficient at burning food. The active person wants to lose weight and maintain lean muscle mass.

Eating 5-7 smaller meals every day will stimulate your metabolism, which burns more calories. Furthermore, nibbling throughout the day prevents long stretches of starvation. Going from noon to 6:00pm without eating usually ends with an enormous supper. This is a very bad eating habit seeing as our metabolism can only handle a certain amount of calories, carbs, fat, and protein in one sitting. Drink plenty of water throughout the day as it is essential for proper digestion, nutrient absorption and chemical reactions.

Here are two sample diet plans, along with pre-post workout supplementation, that will start you on the right track to a healthy, daily nutrition plan. The woman’s sample plan comes in under 1600 calories. The man’s sample plan is approx. 2500 calories.

ONE DAY SAMPLE NUTRITION PLAN FOR WOMEN – approx 1600 calories

MEAL 1
1 ½ oz. oatmeal w/1 cup 1% milk
1 small banana
500 ml of water or coffee

MEAL 2
1 medium orange
500 ml of water

MEAL 3
5 oz turkey
2 slices rye bread
1 tsp of fat-free mayonnaise
1 ½ cups tossed salad w/ 1 tsp low cal dressing
500 ml of water

MEAL 4
1 cup low fat yogurt
500 ml of water

PRE-WORKOUT – (OPTIONAL)
Meal replacement bar (promo code funkroberts)

POST-WORKOUT
1 scoop whey protein (promo code funkroberts)

MEAL 5
3 oz baked chicken breast
1 small baked potato
1 ½ cups tossed salad w/ 1 tsp low cal dressing
500 ml of water

MEAL 6
1 granola bar
500 ml of water


ONE DAY SAMPLE NUTRITION PLAN FOR MEN - approx 2500 calories

MEAL 1
3 whole eggs
3 egg whites
1 cup oatmeal
500 ml of water or coffee

MEAL 2
6 oz canned tuna
1 cup nonfat cottage cheese
500 ml of water

MEAL 3
6 oz skinless chicken breast
6 oz baked yam
1 cup steamed green beans
500 ml of water

MEAL 4
4 oz sliced deli turkey
1 large green salad w/ 1 tsp low cal dressing
1 apple
500 ml of water

PRE-WORKOUT – (OPTIONAL)
Meal replacement bar/shake (promo code funkroberts)

POST-WORKOUT
1 scoop whey protein (promo code funkroberts)

1 banana

MEAL 5
6 oz top round steak, broiled
6 oz baked potato
1 cup steamed broccoli
500 ml of water

MEAL 6
½ almonds
500 ml of water

Funk Roberts
Don’t Rush the Beat
http://www.funkroberts.com/
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FREE SUPPLEMENT SAMPLES AND ATHLETE ARMOUR HAT

Are you looking for supplements to help you with you fitness and health needs?

Supplementsource.ca is the best online store to get Proteins, Creatines, Greens products, Vitamins, Glutamines, Health Products, Energy Drinks, Fat Burners, Liver Support, Sex Aids and much more.

Supplement Source and Funk Roberts Fitness has partnered to give my members and readers free Supplement Products and a free Athlete Armor hat with your first purchase of any product using the funkroberts code.

This is another great service that I am bringing to you in thanks for your support of Funk Roberts Fitness. I myself have ordered all of my supplements through Darryl online, and always receive my product, to the door within days…days!

Funk Roberts
Don’t Rush the Beat!
Subscribe to win $50.00

H20 - What's Water Good For Anyway?

Right from the top, juice, soda, alcohol and coffee/tea do not count as water! I see a lot of people counting those drinks as part of their daily intake of water, but what they really do is increase your sugar (and calorie) consumption and DEHYDRATE you even more than you already are. And to be clear, dehydration does the opposite of what water does, which is hydrate your body. Keep in mind that your body is made up of 80% water and most of the population is severely dehydrating themselves due to their westernized way of living. So, beyond the obvious reasons, why should you be drinking water?

Here are 5 reasons why:

1. Water is essential for proper digestion, nutrient absorption and chemical reactions. The carbohydrates and proteins that our bodies use as food are metabolized and transported by water in the bloodstream. No less important is the ability of water to transport waste material out of our bodies.

2. Water is the substance of life. Life can not exist without water. We must constantly be adding fresh water to our body in order to keep it properly hydrated. Water can be a miracle cure for many common ailments such as headaches, fatigue, joint pain, and much more. We can go for weeks without food, but only 3 days without water!

3. Water is essential for proper circulation in the body. The levels of oxygen in the bloodstream are greater when the body is well-hydrated. The more oxygen the body has readily available, the more fat it will burn to use for energy. Without the presence of oxygen, the body cannot properly use your body's stored fat for energy. Not only will the body burn more fat when it's well-hydrated it also increases oxygen levels; which means you will also have more energy.

4. Water helps remove toxins from the body, in particular from the digestive tract. Water suppresses the appetite naturally and helps the body metabolize stored fat. Studies have shown that a decrease in water intake will cause fat deposits to increase, while an increase in water intake can actually reduce fat deposits.

5. Dehydration can occur at any time of the year, not only during the summer months when it is hot. The dryness that occurs during winter can dehydrate the body even quicker than when it is hot. When you are dehydrated you tend to eat more. The rule of thumb when drinking water is to drink your own bodyweight divided by 2 in ounces.

For example, my bodyweight is 180 pounds so my daily intake of water should be at least 90 oz. What is your daily intake? Have you been drinking enough water? If not make the changes now. A good way to drink more water is to just replace all of your juices and sodas with good old H2O.


Dean Boukaras
Certified Personal Trainer
Nutritional Expert
http://www.bodybyweb.blogspot.com
Facebook Fit Group

If you liked what you read, you can read many more articles like this one by clicking here

Dean Boukaras is a person who has dedicated his life to educating and helping as many individuals as possible reach their absolute physical best. I truly want to impact one person at a time by spreading the health and fitness truth.

Dean Boukaras Official Funk Fitness Nutritional Expert

I would like to welcome Dean Boukaras to the Funk Roberts Fitness Team. Dean is a nationally Certified Personal Trainer, and Nutritional Expert. He is in the works of publishing his new book which focuses on showing people how to make positive life style changes.

In addition, Dean contributes to his fitness Blog and publishes a fitness newsletter for many of his members. He continues to venture into the health and fitness field, helping those who seek his services. Dean is know by many as highly passionate in his career and is often known to over deliver on his promises.

Dean will be writing articles and sharing his Fitness and Nutritional knowledge on this Blog and the Funk Roberts Facebook Group. Make sure you subscribe to his knowledge and join his Facebook Fit Group

Dean’s Fitness Blog
http://www.bodybyweb.blogspot.com

Facebook Fit Group – Health, Fitness. Weight Loss & More
http://www.facebook.com/group.php?gid=7004052620

Welcome aboard Dean.

Fitness Tip of the Week

Fitness Tip of the Week

Being active still counts, even if it's not a proper workout. Walk to the store. Choose stairs over elevators. Walk during your lunch hour.

Designate an "active" day where you don't have to go to the gym, but make a conscious effort to exert some energy. You will feel good for being active, and will have given yourself a break from your normal regime.

Funk Roberts

Don't Rush the Beat!

CROSSFIT – YOUR WORKOUT IS THEIR WARM UP!

This morning I had the honour to take part in a CrossFit class, if that is what you want to call it. Let’s just say that it smashed me in the mouth, threw me on the ground, chewed me up and spit me out! WOW I loved it. It was 100% amazing and fun. I recommend this to anyone.

What is CrossFit? CrossFit was developed to enhance an individual’s competency at all physical tasks. People are trained to perform successfully at multiple, diverse, and randomized physical challenges. There are ten recognized fitness domains. They are Cardiovascular and Respiratory Endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance, and Accuracy. CrossFit is also designed for all ages and levels of fitness

When I walked into the gym for my 11:00AM class at 388 Carlaw Ave suite 301, Toronto, I saw the 10:00AM Crossfitter’s finishing up. I was quite impressed. My friend, Greg Carver, greeted me and took me through the Cross Fit warm up. The warm up felt like a regular gym workout.

Our class was 5 strong and once we had prepared our bodies and minds for battle, Lane, our instructor, took us through some of the basics we would need to tackle the FLYING HIGH routine. (“FLYING HIGH? I love jumping. This should be no problem”)…yeah right.

We started with the CrossFit Kettlebell Swing basics. (“I should be okay with this 16KG ball”). Then the Medicine Ball Slams. (“A little different but the 20 pounder will suffice”). Last but not least, the Box Jumps. (“No problem, I jumped for a living, let me grab the 24 inch box, the highest”)

After going through the basics, to the white board we go to discuss the workout. Lane starts with an “Okay guys here is the workout Funk you’ll do the brown workout” Shown below

40-30-20-10 reps for time of:
Box jumps
Ball slams
Kettlebell swings

Lane continues with “So Funk you will do 40 Box Jumps, 40 Ball Slams, 40 Kettlebell Swings, then you will move to 30 Box Jumps, 30 Ball Slams and 30 Kettlebell Swings and so on. All for time and make sure you have perfect form on all reps…Ready 3-2-1 go”

(“Ah wait a minute…wait one minute…are you serious?”) Here I am trying to be BIG MAN ON CAMPUS, I was about to be reduced to a high school kid going through the first week of Campus orientation.

Box Jumps…Ball Slams…Kettlebell Swings…Box Jumps…Ball Slams…Kettlebell Swings. It was grueling. You find yourself really pushing your mind, body and soul past thresholds that you would never think you could get through. Aside from tweaking an old back injury, I finished. The rest of the pack flew through the workout as well. It was great. What a fantastic atmosphere, great camaraderie and amazing instructing.

Anyone in the Toronto area, I challenge you to meet me there next Sunday at 11:00AM for another class.

CROSSFIT IS LIKE A BOX OF CHOCOLATES,

YOU NEVER KNOW WHAT WORKOUT YOU’RE GOING TO GET!

See you next week

Check out the website for more info http://www.crossfitto.com

Funk Roberts
Don’t Rush the Beat
Subscribe to win $50.00 cash
Join the Funk Roberts Facebook Group

LOW-FAT FETTUCCINE ALFREDO

I love my pasta. As an athlete, carbohydrates are important in my diet. As a fitness model, I have to stay in photo shoot shape 24/7, so too many carbs can give me a bit of a ponch.
How can I find a perfect balance of not eating a lot of carbs, but enough to give me the energy I need to train? Check out this Low-Fat Fettuccine Alfredo recipe.

INGREDIENTS:
1 tbsp reduced fat butter
2 garlic cloves, crushed
1 tbsp all-purpose flour
1 cup fat-free milk
1/4 cup fat-free cream cheese
1/4 cup Parmesan cheese
1 cup broccoli florets
1 small red bell pepper, seeded and cut into strips
1 small carrot, thinly sliced
10 ounces fettuccine

PREPARATION:
Boil pasta according to instructions. Meanwhile, steam vegetables in a steamer basket over a pot of shallow boiling water until slightly tender: about 3 minutes.
Melt the butter in a nonstick saucepan.

Add garlic and sauté gently for 1 minute. Whisk in flour to form a paste, then add the milk gradually, stirring constantly until thickened. Stir in cream cheese and Parmesan. Keep stirring until smooth.

Combine hot pasta and vegetables in a large bowl. Add sauce and toss well to coat. Garnish with some parsley or chives. It makes 4 servings.

Per Serving: Calories 353, Calories from Fat 38, Total Fat 4.3g (sat 2.2g), Cholesterol 10mg, Sodium 238mg, Carbohydrate 62.5g, Fiber 3.7g, Protein 16.2g

Cook Time: 10min
Course: Entree
Special: Low Fat

Funk Roberts
Don’t Rush the Beat

Join the Funk Roberts Fitness Group on Facebook

PROTECT YOUR ROTATOR CUFF

PROTECT YOUR ROTATOR CUFF

As a professional beach volleyball player my shoulders were gold and injuring them would cost me plenty of pain, sorrow and money. Keeping it healthy and strong was my number one priority. You’ve probably heard of the rotator cuff, a group of four small but important muscles that together surround and protect the shoulder joint capsule. You probably don’t think of them as you are pounding away on your presses. But if you injure or tear one, you can essentially kiss your upper-body training goodbye, for a long time.

To help you stay off the training shelf, use this cool down routine to be done immediately following you regular chest or shoulder workout. Do not perform this as a warm up because this will fatigue you rotator cuffs and which will leave them more vulnerable to injury. Stick with light weights and use textbook form, and you will sport some strong and pain free shoulders

1. Behind the Back – Cable Lateral Raises

Perform two sets, 10 reps each
Grasp a D handle attached to a lower pulley, holding it behind you at glute level – your hand should be at the centre of your body, not at your side.
Keep your chest up, shoulders back and eyes forward as you raise your arm straight out to the side, stopping just before it comes parallel to the floor. Slowly return to the start. Complete all reps for one arm, and then switch sides.

2. One Arm Cable Rotation

Perform two sets, 10 reps each

Grasp a D handle attached to an upper pulley at about shoulder height. Your elbow should be slightly bent and away from your body
Pull your arm across your body, bringing your palm from facing forward to facing down. Your elbow stays in the same slightly bent position throughout. Don’t twist your torso; the only body movement should take place at the shoulders

3. Dumbbell Rotation

Perform two sets, 10 reps each
Grasp a dumbbell, stand sideways and bend you elbow to 90 degrees
Lift the dumbbell in a 90 degree arc, from the point where your forearm is parallel to the floor to the point where it’s perpendicular. Complete reps with one arm, then switch.

Funk Roberts
Don’t Rush the Beat

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COOK SMART!

Tip of the Week

Make healthy choices when cooking at home. Steaming, broiling and stir-frying meals are very healthy ways to prepare foods. When stir-frying, choose Pam spray or a small amount of extra virgin olive oil.

The healthy mono-unsaturated fats in olive oil will help keep you feeling full for longer periods of time. Stay away from oils with high saturated fat such as coconut oil, corn oil, palm oil and vegetable oils. If you have a good steamer, you can simply add some food with a little water and you're all set.

Funk Roberts

Don't Rush the Beat

CLA is a Proven Fat Fighter

CLA is a Proven Fat Fighter

Conjugated Linoleic Acid (CLA) is a natural fat burner without the unpleasant side effects of many diet aids. It is a fatty acid found in meat, cheese and dairy products. Because these foods are generally high in fats, studies suggest that we are not getting enough due to the changes in food production methods and eating habits.

Research shows that CLA affects the way our bodies store and use energy, leading to an increase in lean muscle and a decrease in body fat. CLA increases the activity of an enzyme called lipoprotein lipase that breaks down fat. Since muscle burns energy better than fat, CLA contributes to dieters' ability to keep the pounds off.

CLA combined with exercise and diet is an effective way to fight fat.

Sportlab CLA

Enter the coupon code funkcla and receive $5.00 off the regular price at SupplementSource.ca

Funk Roberts
Don't Rush the Beat

CHARLENE IS $50 RICHER

Funk Roberts Fitness would like to congratulate Charlene Seifert of British Columbia as our third Monthly $50.00 Prize Winner.

Charlene was randomly selected and is now the proud winner of $50 CASH MONEY!

Not to worry, those of you that have subscribed to Funk Roberts Fitness still have until the end of January to win.

For all others, it's as easy as putting your email address in the subscription box, confirming and Lickety Split - you are entered for a chance to win $50.00

Good Luck to all and Thanks for your support
Funk Roberts
Don't Rush the Beat!

GYMBOSS INTERVAL TIMER

For me, when I workout or train, time is of the essence. Even more, timing is extremely important. Whether it is the time between my workout sets, cardio, at bootcamp or even when I am doing rounds on the punching bag, having the Gymboss Interval Timer is key to my success.

FUNK ROBERTS 8 WEEK FITNESS AND DIET PROGRAM
With the Funk Roberts 8 Week Fitness and Diet Program coming soon, having the Gymboss Timer will make it easy to plan rest. Attach the timer to your pants or belt with the convenient belt-clip and 30 seconds to one minute rest periods will be easy to time with an alarm of beep, vibrate, or both. Forget the stopwatch, clock, and other methods which demand too much of your attention, let Gymboss do the timing and you focus on the workout for the best results ever! GUARATEED!

WEIGHTLIFTING
Are you Weightlifting? Any rest period you desire (30, 60, 90 seconds, 2, 3, 5 minutes, or any other time you want) can be set. When you complete each set simply push the start button to begin timing, when it alarms (choice of beep, vibrate, or both) begin a new set.

RUNNING / WALKING
If you are a Runner/Walker who wants to improve your race time or a walker who wants to run, you can improve through the use of intervals by running for short periods at a pace significantly higher than your normal comfort zone followed by intervals of easy running or jogging. While this type of training is usually regarded as an advanced training technique for the experienced runner training to develop speed and raise their anaerobic threshold, the average runner or even walkers can benefit from this training as well.

CARDIO
Use Gymboss to create your own custom cardio workout for, bike (road or stationary), walk/running, treadmill, jump rope, elliptical trainer

CURVES
Play your own music during your workout!!!!! Using a Gymboss timer you can do the Curves training cycle and listen to YOUR music, this timer worn on your waistline or in your pocket will vibrate to let you know when its time to change stations!!!!! You could also do your workout at home or in the facility of your choice!!!!

BOXING / MARTIAL ARTS
Boxers, Grapplers, and Martial Artists can benefit from the Gymboss personal boxing training timer which allows you to time ANY round time followed by ANY rest time from 2 seconds to 60 minutes.

INTERVAL TRAINING
Stuck in an exercise slump? Try Interval Training to revitalize your aerobic workouts. Interval Training will improve your aerobic capacity, the ability of the body to remove oxygen from the air and transfer it through the lungs and blood to the working muscles. You'll raise your anaerobic threshold; the point at which the body can no longer meet its demand for oxygen and anaerobic metabolism is accelerated. Thus, you'll be able to work out harder and longer. You'll burn more calories, thereby improving your physique, plus you'll add more challenge and interest to your workouts - keeping you on the road to fitness.

SPORTS SPEED
Speed training is one of the best things you can do to better your performance as an athlete. The greatest concern of today’s athletes in football, hockey, soccer, baseball, tennis, track and field, running, and almost every other sport ( except curling ) is how to improve playing speed-the speed of all movements including starting, stopping, accelerating, changing body direction, body contact, sprinting, and split-second decision making during competition.

And there still are a million other uses for the Gymboss Interval Timer. I suggest that you get one as soon as you can to assist you. It’s just another tool to help you reach you 2008 health and fitness goals.

Funk Roberts
Don't Rush the Beat

Sgt Shananhan and KettleBells on TV

Hi Fellow KettleBell Lovers,

Recently, Sgt Shanahan had the pleasure and oppurtunity to discuss the benefits of using KettleBells on a Los Angeles TV show.




Be sure to look for the I Love my KettleBell Facebook group member Estella Hom's apperance. For the show I used a 10lbs kettlebell purchased at a local L.A sports store. Have you ignited your TNT - Today not Tomorrow for your 2008 fitness goals yet?

Love your KettleBell
Ryan Shanahan
www.energyflowstore.com

Delayed Onset Muscle Soreness – OUCH!

Only complete wussies whine and cry "I'M SORE…MY MUSCLES HURT" after a workout RIGHT?

WRONG! Muscles get sore when you push them to limits that they aren't normally pushed to, like most athletes do. It doesn't matter what shape you are in – you can still get sore muscles. I know I do.

DOMS or Delayed Onset Muscle Soreness is the soreness that occurs 24 to 48 hours after an exercise session and decreases after 72 hours. The current theory is that DOMS is caused by microscopic tears to the muscle fibers that occur during eccentric exercise – which means the muscle is lengthening or elongating whole producing force.

When you are lowering the weights you are performing an eccentric muscle action.

When starting a new exercise or using muscles that you have not used in a while you will most likely get DOMS. Tread lightly when starting a new exercise and you may get out pain free. But if the soreness does hit you like a ton of bricks here are some tips to help you get back to the gym faster.

Come to think of it my chest is a little sore from that crazy CHEST CRUSHER

Funk's 9 Quick tips on how to avoid DOMS and what to do when it happens to you.

1. Don't Rush the Beat – slowly work into new or intense exercises to head off soreness.

2. Change your Pain Killer – Advil or Tylenol may not be the best choice for dealing with the pain of muscle soreness. Research suggests that these drugs block the production of prostaglandin which stimulates muscle repair and is associated with pain during recovery.

3. Heat it up – When tissue temperature is increased, blood flow increases, bringing fresh oxygen and healing nutrients to the injured site.

4. Get Rubbed – I'm not talking about the local Rub and Tug, but a massage will reduce DOMS when administered 20 minutes after termination of exercise.

5. Stretch it Out – Always make sure to take time to stretch before and after any physical activity. The more you put a muscle in a stretch position, the less likely it is to get sore.

6. Beware of the Creams – these creams may give a sensation of temporary relief and mask the pain of sore muscles, but may have no effect on the sore muscles. An effective cream that I use is the Seven Point Sports Cream

7. Sip on Soy – Research shows that soy protein may speed up muscle recovery after exercise.

8. Keep Moving – You may think that complete rest would be the remedy for soreness, but in reality, light exercise can help.

9. Don't Worry – Once you experience DOMS after doing a specific exercise, you shouldn't experience that sensation again until the intensity is increased

Funk Roberts

Don't Rush the Beat!

The Will Smith I Am Legend Workout

So I just watched I Am Legend and bravissimo to Will Smith for looking phenomenal. The movie is about the last man alive in a city overrun with mutants, but enough about the movie.

Funny, but it seems like when Will Smith does a movie it’s more like he is getting ready to step into the ring of the Best Bodied Actor Competition. I mean if I were a betting man, Smith would be my number #1 competitor.

Ever since the movie, Independence Day, Will Smith’s body has definitely changed and with Legend he’s coming in at his best look. Muscular, Ripped and the guy is 39 years old.

From the movies Ali to IRobot and the recent I Am Legend, I have to admire his effort for getting in shape.

Will Smith dropped twenty pounds for this film. He went from about 210 to 190 pounds.
Surprisingly, during an interview, he said that, “I have a much easier time losing weight than putting weight on. Ali was fifty times harder trying to put weight on than to drop.”

Will Smith’s Diet and Exercise routine keeps this actor in great shape. Will eats a very healthy diet and works out regularly. He takes good care of his body and isn’t afraid to work up a good sweat in the gym. His usual diet is restricted and he eats low carbohydrate and No Junk Food.

Will worked out five days a week. Each workout session he would focus on one or two body parts until failure. He ran at least 5 miles 6 days a week, and he boxed twice a week. Typically when not filming he works out everyday.

Will says “just stay ready.’ Stay in shape and then you don’t have to rush to train before the movie starts. But that idea, if you stay ready, you don’t have to get ready. “

The bottom line is resistance train 3-4 times per week to near failure each set and do cardio at least 3 times per week. Don’t be afraid to sweat.

You never know when you might be the last person on earth.

Funk Roberts
Don’t Rush the Beat

TIPS TO HELP KEEP YOUR FITNESS NEW YEARS RESOLUTION

THIS IS YOUR YEAR!

I love a new year. It almost seems like we can start all over, finally become that wonderful, productive, healthy, happy person we've always wanted to be. The trouble is, the enthusiasm to make changes, especially with exercise and diet, tends to fade once we realize we can't change everything overnight. Want to make this year different? Here are some tips to help you.

1. Choose an obtainable goal.

Resolving to look like a super model is not realistic for the majority of us, but promising to include daily physical activity in our lives is very possible.

2. Avoid choosing a resolution that you’ve been unsuccessful at achieving year after year.

This will only set you up for failure, frustration and disappointment. If you are still tempted to make a promise that you’ve made before, then try altering it. For example, instead of stating that you are going to lose 30 pounds, try promising to eat healthier and increase your weekly exercise.

3. Create a game plan.

At the beginning of January, write a comprehensive plan. All successful businesses start with a business plan that describes their mission and specifics on how they will achieve it. Write your own personal plan and you’ll be more likely to succeed as well.

4. Break it down and make it less intimidating.

Rather than one BIG end goal, dissect it into smaller pieces. Set several smaller goals to achieve throughout the year that will help you to reach the ultimate goal. Then even if you aren’t able to reach your final goal, you will have many smaller, but still significant, achievements along the way.

For example, if your goal is to complete a 10K race, your smaller goals could be running a 5K in less than 30 minutes, adding upper and lower body strength training to increase your muscular endurance, and running 2 miles with a personal best completion time.

5. Ask friends and family members to help you so you have someone to be accountable to.

Just be sure to set limits so that this doesn’t backfire and become more irritating than helpful. For example, if you resolve to be more positive ask them to gently remind you when you start talking negatively.

5. Reward yourself with each milestone.

If you’ve stuck with your resolution for 2 months, treat yourself to something special. But, be careful of your reward type. If you’ve lost 5 pounds, don’t give yourself a piece of cake as an award. Instead, treat yourself to a something non-food related, like a professional massage.

6.Don’t go it alone!

Get professional assistance. Everyone needs help and sometimes a friend just isn’t enough. Sometimes you need the help of a trained professional. Don’t feel that seeking help is a way of copping out. Especially when it comes to fitness, research studies have shown that assistance from a fitness professional greatly improves peoples success rate.

7. Limit your number of promises.

You’ll spread yourself too thin trying to make multiple changes in your life. This will just lead to failure of all of the resolutions.