10 tips to make your New Year's resolutions work

With the New Year quickly approaching and millions of Americans starting to think about resolutions, the big question is: "Are you even ready to change toward a healthier lifestyle?"

Change does not occur as a single event, but as a process that develops over time. In fact, fitness pros with the American Council on Exercise recommend understanding where you are in the "stages of change" model and getting help, if needed, to guide you.

"We all go through noticeable, obvious phases when making decisions to change habits," said Dr. Cedric Bryant, the council's chief science officer. "By taking the time to evaluate if you are ready to start exercising, you've thoughtfully planted yourself on the path to better health and fitness."

Phases and stages 

So as you think about getting active, where are you among these four stages of change:

•  Precontemplation - You are in denial. You are not intending to change anytime soon, or within six months. You are unaware of or denying the need for lifestyle change. You're pessimistic, especially about your ability to change or the real benefits of becoming more active and modifying your diet.

•  Contemplation - At least you're considering a lifestyle change. Weighing the costs, effort, treatment and time commitment, you mull over joining a fitness or weight-loss program.

This stage is often characterized by ambivalence. You may remain in this stage for months or even years.

•  Preparation - You've made the first moves: scheduling an appointment with a personal trainer, starting to limit your junk food, or joined a gym and exercise periodically.

•  Action - You are changing your behavior, going to your yoga class, walking regularly, planning meals or keeping a diet record. Unfortunately, during the action stage, you are at greatest risk for relapse.

•  Maintenance - You've successfully sustained lifestyle modification and continue to monitor and control your behavior. You may even be avoiding situations that would increase the probability of slips and relapse.

Tackling those resolutions

If you're at the proper stage and ready to get active, the big task now is to turn those New Year's promises into action and results. David Berger, a personal fitness coach who has developed DVDs on exercise, offers these 10 tips to help you honor your New Year's resolutions:

•  Do something for yourself at this very moment. Stretch out, take a walk, do some easy calisthenics.

•  Focus on performance, health and well-being goals - not a number on the scale. Focus each day on performing your exercises and to where this performance is leading, whether you are feeling better, fitting into clothing or buying smaller clothes.

•  Eat smaller meals throughout the day and set other nutritional goals. Eat more fiber and lower fat foods. Achieve one of your goals each week. Pick one goal each week, share it with those close to you and post it on your refrigerator.

•  Write down what you are thinking right now about challenges you will face.  Are you already making excuses? By becoming aware of negative thoughts, you can change them into positive ideas.

•  Remember that movie stars, models and pro athletes are not the norm. The average American woman is 5'4" tall, and weighs 152 pounds; the average man is 5'9" and weighs 180 pounds.

•  Discover what you really want and need to do to achieve your better health results. What is the first step you must take? How will you overcome any obstacles?

•  Removing all junky snack foods from the house - one of the easiest ways for you to stay on track.

•  Create an exercise and nutrition calendar. Track exactly what you do and eat each day. This will also help to build your personal integrity - a key value in any successful endeavor!)

•  Establish a progression of exercises. Never do the same exercise all of the time, or else you'll get bored.

•  Reward yourself for achieving goals and reaching even small milestones. Set specific rewards, such as going to a movie, but never reward yourself by stepping away from your exercise or nutrition routine.

Nubella tip: Keep up with the way fitness enthusiast Jodi Rigotti is trying to get in shape with The Fitness Zone blog.