{"id":25002,"date":"2012-04-26T18:57:08","date_gmt":"2012-04-26T18:57:08","guid":{"rendered":"http:\/\/www.ou.org\/life\/?p=25002"},"modified":"2016-12-04T08:41:05","modified_gmt":"2016-12-04T13:41:05","slug":"8-ways-to-stick-to-your-post-holiday-health-resolutions-alan-freishtat","status":"publish","type":"post","link":"https:\/\/www.ou.org\/life\/health\/physical-health\/8-ways-to-stick-to-your-post-holiday-health-resolutions-alan-freishtat\/","title":{"rendered":"8 Ways to Stick to Your Post-Holiday Health Resolutions"},"content":{"rendered":"

When the Almighty took us out of Egypt, he gave us freedom. But freedom doesn\u2019t mean doing whatever we want, however we want, whenever we want. When we go that route, we generally become enslaved to our own desires\u2014often for food and overeating during the holidays.\u00a0 Now, just a couple weeks after the holiday, our clothes don\u2019t fit as they did before.\u00a0 But what can we do? And more importantly, how can we bring some permanence to our health and fitness and not go through this process every single year?<\/p>\n

\"\"<\/a>In the secular world, every January 1st<\/sup>, we hear about the New Year\u2019s resolutions.\u00a0 And taking care of our health is usually one of them.\u00a0 Gym memberships soar at the beginning of the New Year, yet by March, the dropout rate is astonishing.\u00a0 People who purchased half-year and full-year memberships are no longer attending altogether.\u00a0 The initial motivation and enthusiasm for change slowly evaporates and we are all back into our mundane rut. \u00a0How can we be different?<\/p>\n

The first step in this process is to concentrate on three main areas\u2014exercise, proper eating and stress reduction.\u00a0 Exercise should consist of a balanced program of cardio 4-5 times per week, resistance training 2-3 times per week and stretching on a daily basis.\u00a0 A nutritious food plan must include vegetables, fruits, whole grains and lean proteins and, critically, portion control.\u00a0 Manage your stress levels with exercise and a combination of\u00a0relaxation techniques.<\/p>\n

How can we make the necessary changes and keep our resolutions?<\/p>\n

    \n
  1. Make health a priority. <\/strong>There are 24 hours in a day. If your health is somewhere near the top of your list, as it should be, then you can find time for it.<\/li>\n
  2. Get yourself a\u00a0chavruta\u00a0–<\/i>\u00a0a partner. <\/strong>These diet buddies or exercise buddies force you to be accountable to someone other than yourself.\u00a0 Sometimes a spouse can be a good buddy, but better to find a friend.<\/li>\n
  3. Work on your environment.<\/strong>\u00a0 Don\u2019t bring things into the home that aren\u2019t good for you or that you tend to eat a lot of, like salty or sugary snacks.<\/li>\n
  4. Keep your exercise gear handy<\/strong>.\u00a0 Keep it in a place that you just can slip into your clothes and shoes easily.\u00a0 Sometimes, it\u2019s just a matter of getting on the apparel\u2014and you are ready to go!<\/li>\n
  5. Set goals for yourself\u2014and not necessarily in weight loss terms.\u00a0 <\/strong>See how long you can walk and how fast.\u00a0 Set weekly and monthly goals to increase your distance and your pace.\u00a0 Set a goal of a smaller dress size or pants size.<\/li>\n
  6. Reward yourself.<\/strong>\u00a0 What are you going to do for yourself when you reach your goals?\u00a0 Get a massage?\u00a0 Go on a small vacation?\u00a0 Take a day off from work and cozy up with a good book?\u00a0 Try to avoid food as a reward.<\/li>\n
  7. Give yourself credit!<\/strong>\u00a0 When you have done something that was difficult for you, when you are able to change a bad behavior, it\u2019s a huge accomplishment. Write it down and give yourself a much deserved pat on the back.<\/li>\n
  8. Keep a journal<\/strong>!\u00a0 Make an accounting of your health.\u00a0 Whether it\u2019s your food intake or your exercise, keep a log of everything. Write down your feelings at the end of the day or after an exercise session.<\/li>\n<\/ol>\n

    Now that the holidays are behind us and we have beseeched the Almighty to watch over our health, we need to do our part and make an effort to succeed.\u00a0 The best protection that we can give ourselves, is to eat right, exercise, reduce stress and keep davening <\/em>(praying)!<\/p>\n

    \n
    \n

    Alan Freishtat is an A.C.E. Certified Personal Trainer and a Lifestyle Fitness Coach with over 16 years of professional experience. He is the co-director of the Jerusalem-based weight loss and stress reduction center<\/em>\u00a0Lose It!<\/a>\u00a0along with Linda Holtz M.Sc. and is available for private consultations, assessments and personalized workout programs. Alan also lectures and gives seminars and workshops. He can be reached at 02-651-8502 or 050-555-7175 (USA Line 1-516-568-5027)<\/em>, or by email at\u00a0alan@loseit.co.il<\/a><\/em>.<\/em>
    \n<\/em><\/strong><\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

    The initial motivation and enthusiasm for change slowly evaporates and we are all back into our mundane rut. How can we be different?<\/p>\n","protected":false},"author":469,"featured_media":25003,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[16],"tags":[],"class_list":["post-25002","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-physical-health"],"yoast_head":"\n8 Ways to Stick to Your Post-Holiday Health Resolutions - OU Life<\/title>\n<meta name=\"description\" content=\"The initial motivation & enthusiasm for change slowly evaporates & we're back into our mundane rut. 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