Ask a Trainer: Change one habit

My New Year’s resolution to lose weight last year was short lived. What should I do differently this year, so I have a better chance of reaching my weight loss goals? –Ann C.

Happy holidays, Ann! This is a very common question. The biggest reason that many resolution-ers lose steam so quickly is because most people, in their New Year’s excitement, pile way too many changes on their plates at once. Instead of making a list which includes a slew of rules (for example, “go to the gym every day for an hour AND cut out desserts AND only drink one night a week AND meditate daily”), your best bet in order to reach and sustain health goals is to start with one, realistic new habit at a time. Research has shown that by implementing a single habit at a time, the likelihood it will be maintained in a year is over 80 percent. But what is the likelihood if you make that two new habits? Less than 35 percent. And, forget three new habits, which show a less than 5 percent success rate that you will be practicing any of them by the end of the year. Needless to say, I suggest you choose one thing that you know you can do daily for a solid month. Exercise-wise, this can be something as simple as doing 20 daily squats or going for a walk after dinner each night. Nutritionally, it can be having a tall glass of water as soon as you wake up each morning or 1 to 3 cup of leafy greens a day. After a month, add another single habit in. By the end of the year, you will feel amazing (and see the results) from having 12 or more new, healthy habits under your belt — as opposed to going full steam with a laundry list of changes on Jan. 1 only to be back to the drawing board come February! The key is to be honest and realistic with yourself while focusing on consistency and sustaining your healthier, happier lifestyle. Practice patience with yourself and you will see 2015 be your healthiest year yet!

I’ve noticed that the older I get, the weaker my knees feel (and they’re starting to hurt more even just walking or going up stairs – especially when I go running). Why is this happening? Are there specific exercises to help strengthen my knees? –Sharon C.

Hi, Sharon! Before we get to exercises, let’s talk about the reasons this could be happening and preventative measures to potentially help your wonky knees. Hydration is incredibly important when it comes to all functions of the body; especially maintaining lubrication of your joints, including knees, hips, and elbows. Not only is drinking water (and eating water-rich food) important, but ensuring you are feeding your body a nourishing diet of healthy omega-3 fats (flaxseed is a great choice, as is fish oil), vitamins (vitamin C and E are beneficial here), and anti-inflammatory spices (namely turmeric and ginger). Many of my clients have experienced noticeable improvement within a week or so by also supplementing glucosamine/MSM or quality collagen (which comes in powder form, or can even be obtained through bone broth). Another factor is the weather: joints tend to ache more on damp or rainy days, which is good to keep in mind. Many of my ladies are surprised to learn that their cycle can play a big part, too. In the days before your period, your body releases more of the hormone relaxin, which is meant to prepare your body for pregnancy by relaxing ligaments and muscle including your uterine wall and pelvic ligaments towards the end of pregnancy. In studying women with ACL tears, researchers found higher levels of this hormone in their system at the time of injury. Knowing this, it may be wise to take it easy in the days before menstruation.

When it comes to exercising, high-impact jumping and running may only aggravate your already sensitive knees – especially if you are carrying extra weight. Try using the elliptical machine if you love your cardio, or even going on a high-incline power walk! To strengthen your knees, try including adduction movements, like laying adductor leg raises, or even repetitions of squeezing an exercise ball between your knees as you sit. Standing calf raises are also a great rehabilitating movement for weak or sensitive knees. If you have any more questions or seek out experienced coaching, feel free to stop into Anytime Fitness to schedule a free consultation!

Jasmin Bedria, Certified Personal Trainer and Nutrition Specialist, is an experienced health and fitness expert at Anytime Fitness, Winter Park. Open 24 hours a day, 365 days a year, Anytime Fitness, Winter Park prides itself on providing a friendly, well-maintained facility featuring top-quality exercise equipment. Members enjoy the benefit of being able to use any of more than 2,400 Anytime Fitness clubs now open in all 50 states and 19 countries. Email your questions to: [email protected] and get a free personal training session!