Forty-five percent of Americans make New Year’s Resolutions each year. Only 25 percent of those who make resolutions successfully carry their resolutions past the first week of January. A mere eight percent are successful in achieving their goals.
A large percentage (about 38 percent) of New Year’s Resolutions made each year are related to weight and fitness. In some cases, failure to achieve those resolutions could hold negative health consequences.
What is it that holds us back from achieving the resolutions we make? What can we do to ensure the resolutions we make will be more than an unattainable goal, but a reality?
Cooper Fitness Center Group Exercise Director, Scotty Esquibel explains seven tips for making (and keeping) your New Year’s health and fitness resolutions.
- Pick a date and commit to start. Even if you are getting a late start on your New Year’s Resolution, what’s most important is that you pick a date and commit. Put it on paper. Tell a friend. Then start ramping up to begin. If your resolution is to run a marathon in 2014, take some time before the end of the year to purchase a new pair of running shoes and select your training plan.
- Set attainable goals. Your resolution shouldn’t be unreasonable; instead, it should include a step-by-step plan. For example, if you want to take up running in the new year, but are currently a couch potato, it’s wise to start with a walking program before beginning to run. Achieving your fitness goals should also be attained through activity you enjoy. If you are new to fitness, experiment with different fitness programs until you find activities you enjoy because those are the things you’ll want to do. People are more likely to follow through with a workout, if it’s an activity they enjoy.
- Take it seriously. Treat your fitness program like a doctor’s appointment. If you wouldn’t cancel a doctor’s appointment, why would you cancel your workout? Fitness is directly linked to your health. Fit people are more likely to be healthy. Treat your fitness resolution with upmost importance. If you need to, mark each training session on your calendar as an appointment with “Dr. Fitness”.
- Fill up your tank before you begin. Before you start working out, it’s important to make sure you are fueled up for your fitness program. Make sure you are eating properly. One reason many people are not successful with their fitness program is because they aren’t properly fueling their body. If you aren’t eating properly, you won’t have the energy you need to enjoy and complete your workout.
- Mix it up. Don’t stick with just one thing. For overall enjoyment and benefit, do a variety of activities; after all, variety is the spice of life! Choose some kind of cardiovascular exercise and some kind of strength exercise. There are five components of physical fitness: cardiovascular fitness level, muscular endurance, muscular strength, flexibility and body composition. The healthiest fitness program contains more than one of these five elements.
- Get an understanding of the “paradoxes of fitness.” Fitness doesn’t always make sense. For example, the more energy you expend working out, the more energy you’ll have, but if you try to conserve energy, you’ll end up losing energy. This is why couch potatoes are not energetic people. People who are active have more energy. If you want to gain energy, you have to expend it. If you conserve it, you lose it. Keep in mind that recovery is not the same as conserving energy; if you are training five or six days a week, that one or two days of recovery are a vital component of your overall fitness program.
- Find a trainer and dietitian to help you reach your goals. The more information you have, the more tools you’ll have to be fit and make better, healthier choices. Call on people who are experts to help you achieve your resolution. If you don’t know how to plan your meals, or how much food you need to eat, talk to a nutritionist or dietitian. Choose a personal trainer to help you define your fitness goals and develop a plan for achieving those goals. There are so many great resources available, there’s really no excuse not to call on experts for help.
Making and achieving your health and fitness goals allows you to “square off the curve,” as Dr. Cooper says. In other words, as you age, you don’t have to gradually decline into old age and unhealthy years. By resolving to maintain a lifestyle of health and fitness, you can live a healthy life your entire life.
To learn more about how Cooper Aerobics can help with your 2014 goals, visit cooperaerobics.com.
On Dec. 2 we welcomed two new Professional Fitness Trainers to Cooper Fitness Center, Dallas: Aaron Feldman and Ryan Sheppard. Both are certified with TRX suspension training and offer great expertise to share with our members and teammates.
Aaron comes to us from Ohio, where he received a Bachelor of Science in Sport and Exercise Science at The University of Akron and a Master of Science in Exercise Physiology at Kent State University. He said he loves to get in the weight room for high-intensity strength training workouts, which is proven true as he is an award-winning natural bodybuilder. Aaron received a personal training certification from the American College of Sports Medicine (ACSM) and has also been certified as a swimming instructor by the Red Cross for 10 years. His areas of specialty include: weight loss, exercise as medicine for aches and pains and lifestyle transformation.
To remind himself why he is where he is, he often looks at the collection of the cards and notes he has received over the years from clients thanking him for helping them change for the better.
When Aaron can find extra time in his day, he focuses on his mobility and balance. He said with all of the weight training he does, it is important to invest time to improve movement quality. Along with weight training, Aaron enjoys running outdoors—you just might see him on the Cooper Aerobics outdoor track jamming along to the Rolling Stones.
Aaron isn’t completely new to the South, one summer he lived on Hilton Head Island in South Carolina as a beach lifeguard. We are happy to have you in Dallas, Aaron!
Ryan says he is most productive when he has clearly set his goals and objectives—and we are glad he does! Ryan had his eyes set on this opportunity since he interned at Cooper Fitness Center in 2004 while playing football at the University of West Alabama.
As a Dallas native, he is excited to be back at Cooper—seeing familiar faces and meeting new ones. As Ryan and Aaron build up their clientele, they will also be working closely with Director of Fitness Mary Edwards to implement Small Group Training at Cooper Fitness Center, Dallas in 2014.
Most recently, Ryan was the Assistant Strength Coach at Georgia Southern University. An innate teacher, Ryan has also trained at The University of Alabama, Birmingham Southern College, Baylor University and YMCA.
As a husband and a father of two boys, Ryan says his favorite family tradition is running the Turkey Trot on Thanksgiving Day!
His areas of specialty include:
- Fat Loss and Muscle Gain
- Periodized and Progressive Strength Training
- Sport Specific Power, Speed, Agility and Conditioning
- Injury Prevention and Post-Rehabilitation Training
- Quality of Life Improvement for All Ages and Abilities
If a movie were to be made about Ryan, he would choose Chris Hemsworth to play himself. Some of his favorite physical activities include: weight training, jumping, sprinting and mobility work.
Ryan earned his undergraduate degree from University of West Alabama and received his masters at Baylor. He is a Certified Strength and Conditioning Specialist from the National Strength and Conditioning Association (NSCA) and a Certified Strength and Conditioning Coach from the Collegiate Strength and Conditioning Coaches Association (CSCCA).
If you are looking for a Professional Fitness Trainer for the New Year, contact Mukidah Wiggins at 972.233.4832, ext. 4329 or send an email. All Professional Fitness Trainers at Cooper Fitness Center, Dallas have a four-year degree in an exercise science-related field; a Nationally Accredited Certification and a minimum of two years of personal training experience.
Did you see familiar faces on Good Morning Texas earlier this month? If you missed it, we’ll be on air live again tomorrow! The producers at WFAA-ABC selected four bloggers to work with Cooper Clinic dietitian Meridan Zerner and Cooper Fitness Center’s Director of Fitness Mary Edwards for four months as part of the Cooper Challenge. On Oct. 2 Meridan introduced each contestant and shared their challenges and opportunities for weight loss. Meridan said each of these contestants face common challenges that we all struggle with and wanted to share to help motivate others. Check them out:
Valerie is an award-winning blogger for Family eGuide who has struggled with her diet. Valerie was trying to lose weight with a very low-calorie diet (approximately 1,000-1,200 calories per day). Meridan said with her height and weight she needed a more balanced diet and is working on a more balanced diet with minimal carbs at night.
A dad of five kiddos, Colby also known as “Days of a Domestic Dad” online, doesn’t get much good quality sleep. Meridan said that not receiving proper sleeps can be a huge barrier in maintaining or losing weight. Rather than measuring his progress on the scale, Meridan said she wants to look at his change of body fat.
Arena also known as “The Nerd’s Wife” eats a lot of take out. Rather than eliminating it all together, Meridan will help her to choose better choices and slowly start adding in easy nutritious meals she can prep at home.
Latrice also known as “The Untidy Clean Freak” has a challenge we can all understand—she is a chef, so she is always around food! With her diet plan, Meridan is trying to lower her blood pressure with minimal sodium. Latrice said one of her goals is to run the National Veteran’s Day Run in Dallas on Nov. 11—go Latrice!
After introducing each contestant, Meridan gave a breakfast nutrition consultation. “Studies show those who have breakfast eat less over the course of the day,” Meridan stated. She presented many quick breakfast options (under 300 calories) to help jump start their Cooper Challenge. Click here to watch the video clip.
Along with a healthy diet, Mary provided simple at-home workouts for our contestants—even if they can’t make it into the gym. A common struggle for all four contestants was a lack of time. Mary demonstrated a few exercise moves to get them moving and to kick off the challenge—click here to watch the video.
As bloggers, our contestants have been sharing their Cooper Challenge journey on their multitude of social media channels with the hash tag #CooperChallenge. Reach out to the contestants via email, Twitter, Facebook—whatever social media channel you have to give them words of encouragement to help reach their goals and to Get Cooperized™.
Tune in tomorrow morning to catch up with our contestants, hear their progress and get further health tips from Meridan and Mary to keep them on track!
To receive free health tips from Cooper Aerobics, click here to receive The Cooperized. Distributed on the first and third Tuesday of the month, The Cooperized offers research-based health information and tips from all of our Cooper experts, guiding you to Get Cooperized™.
October is National Apple Month! Apples are one of the most popular fruits purchased by American consumers and there are over 700 varieties to be picked! They not only taste great, but they also provide a lot of nutrients. Apples have only 80 calories for a medium-sized fruit. They are rich in soluble fiber, which helps lower bad cholesterol (LDL). They contain good quantities of the antioxidant vitamin C and also beta-carotene and B-complex vitamins. Apples are fiber packed and can be very filling for a power snack before a workout or as a pick-me-up during a mid-day energy slump.
An apple a day really does keep the doctor away! Here are some of the health benefits that make apples so smart to eat. They may:
- Boost weight loss
- Improve brain health and Alzheimer’s disease
- Inhibit growth of cancer cells of the colon, breast and protect against other cancers
- Improve heart health
- Strengthen the immune system
- Increase good bacteria in the gut
Apples are crunchy and satisfying and easy to grab and go. Here are some great ways to pack apples into your routine:
- Lunch box
- Car trips
- Beach/pool trips
- Plane rides
Apples are a ready-to-eat fruit. These tips can help you keep them fresher longer:
- Select apples that are firm to the touch, free of bruises.
- Wash apples under running water and dry with a paper towel.
- If slicing or dicing up an apple, store in a mixture of one part lemon juice and three parts water and either eat within 2 hours or refrigerate.
- Refrigerate apples right away to maintain flavor and slow down ripening. Apples that are stored properly can last 4-6 weeks.
Apples are fun to eat in creative ways:
- Apple slaw
- Apple chips
- Chopped apples as an oatmeal topping
- Baked apples for dessert
- Chopped in tuna salad
- Tossed in a green salad
- Sliced in a turkey sandwich with melted 2% low fat Swiss cheese
- Apples smeared with peanut butter
- Served with a low fat cheese stick for a snack
- Homemade chunky apple sauce
- Low-fat high fiber apple berry muffins or apple walnut bread
What’s your favorite apple?
It’s no surprise that eating more fruits and vegetables is the foundation of a healthy eating plan. Yet less than 30 percent of Americans are meeting the goal of at least five servings a day. That may sound like a lot to chew off, but you can make some small, simple changes. Start with even one fruit a day at breakfast or as part of an afternoon snack and go from there. One serving of fruit, which varies in size depending on the specific fruit, has only about 60 calories, zero grams of fat and no sodium. Rich in vitamins, nutrients, fiber, antioxidants and water, ALL types of fruit are healthy carbohydrates that provide our body’s essential fuel. It’s best to go with whole fruits over juices or canned fruit for the fiber benefit.
Why is fiber so important? Here are some great reasons to boost your fiber numbers. Aim for 20-35 grams a day.
-Helps with fullness to manage weight
-Contains cancer-fighting antioxidants
-Aids in digestion
-Lowers blood cholesterol
-Stabilizes blood sugars
Top Ten Fruits and Fiber:
1) Raspberries, 1 cup- 8 grams
2) Blackberries, ¾ cup- 6 grams
3) Boysenberries, ¾ cup- 6 grams
4) Cranberries, fresh, 1 ¼ cups- 5 grams
5) Strawberries, 1 ¼ cups- 4 grams
6) Pear with peel, 1 small or ½ large- 3 grams
7) Orange, 1 medium- 3 grams
8) Clementines- 2 pieces- 3 grams
9) Blueberries, ¾ cup- 3 grams
10) Apple with peel, 1 small (snack size)- 3 grams
Power Up With High Fiber Fruits:
1) Feature a new fruit each week. Experiment by taste testing at the grocery store.
2) Keep it where you see it. Keep a bowl of fruit on your countertop or desk at work. You’re more likely to eat it when it’s right under your nose.
3) Wake up to fruit. Mix diced apples, berries or mashed bananas into your oatmeal.
4) Get creative with salad beyond veggies. Top with blueberries, sliced strawberries or Clementine wedges (or go for all three!).
5) Make your own fruited yogurt. Instead of buying yogurt loaded with sugar, add your own fresh berries to plain fat-free yogurt for fiber and sweetness.
6) Fresh is not the only route. Buy frozen fruit, particularly off season, and stir in fat-free milk for an icy treat.
7) Throw a few Clementines in your work bag or in your kid’s lunch box.
8) Fresh cranberry relish is perfect for a fall side dish, but you don’t have to wait until Thanksgiving to enjoy it! Also you can spread some on you turkey sandwich at lunch.
9) Avoid hunger pangs when you go out to dinner or to a party. Before you go, munch on an apple or pear to curb your appetite. It can be very filling!
10) Don’t skip dessert. Make delicious baked pears or apples in the microwave and sprinkle with some cinnamon and nutmeg for a great quick dessert.
What fruit do you enjoy?
For more information about Cooper Clinic Nutrition Services or to schedule a nutrition consultation, click here or call 972.560.2655.
Sometimes exercising isn’t the hard part, it’s more about getting motivated! We’re all guilty of forming excuses to avoid the gym on a regular basis. To kick off this Spring, learn ways to get and stay motivated, making fitness part of your routine.
Research has shown that self-change is a staged process. We go through a process from not thinking about changing a behavior, to thinking about it, to planning to change and then testing out ways to do it, all before we actually start.
- Make exercise a priority. Just like brushing your teeth or going to work, move exercise to the top of your “to-do” list. Once it becomes a habit, getting it to the top of the list will be a piece of cake.
- Set goals. Setting short- and long-term goals are extremely important when beginning or continuing an exercise regimen. Carla suggests staring with a weekly, short-term goal. Try goals like exercising 150 collective minutes a week, or three days a week. Make sure your goals are S.M.A.R.T. – they should be Specific, Measurable, Attainable, Realistic and consider Time. Also, have a reward in mind for meeting each goal. Tasks are almost always easier to accomplish when there is something to look forward to in the end.
- Make a specific plan. Get your calendar and start planning your exercise routine. Writing down certain days and times to work out helps you stay accountable and less forgettable. Follow this plan to reach your weekly, monthly or annual goals.
- Grab a friend. Two heads are almost always better than one. If you’re having trouble with motivation and accountability when it comes to exercise, working out with a friend can be a great solution. Whether it’s just carpooling to the gym or determining your plan and goals together, friends are great supports for exercise.
- Find a professional fitness trainer. These experts are there just for you. Just like your friends, they are your biggest motivators to get fit. Not only do they know what’s best for your body and routine, they can easily help you set goals and create plans.
Exercising usually isn’t the hard part. It’s finding the motivation to do it! With these motivation tips, you can take your fitness goals head on.
There was a recent article in the Wall Street Journal I found very interesting. It was about “mixed-weight couples” where one partner is overweight and the other isn’t. Researchers from the University of Puget Sound and the University of Arizona studied 43 heterosexual couples and found those in the “mixed-weight” category experienced more relationship conflict, including resentfulness and anger, than so-called “same-weight” couples. The results were published in the December 2012 issue of the Journal of Social and Personal Relationships.
Results also indicated that those couples with the most conflict involved a healthy-weight man and an overweight woman. When just the man was overweight it wasn’t much of an issue.
It’s not news that men and women are different. John Gray made that very clear in his famous book, Men Are From Mars, Women Are From Venus: The Classic Guide to Understanding the Opposite Sex. Weight is a very touchy subject and when it comes to relationships, one should always tread lightly. However, while they certainly exist, “mixed-weight” couples are not the norm. We know that those in our “warm circle,” which obviously includes spouses, have a huge influence on our behaviors and habits, and ultimately our weight. A study in the July 2007 issue of the New England Journal of Medicine found that if your spouse is obese then you are 37 percent more likely to be obese. It might be surprising to learn that if your friends are obese you are 171 percent more likely to be obese! As I often say, when if comes to your health, which includes your weight, you are NOT the Lone Ranger!
In the Cooper Wellness Program we don’t often see “mixed-weight” couples. Usually those that come with their spouse have similar Body Mass Indexes and their overall health is fairly comparable. What we do see quite often though is a spouse motivated to improve his or her health that comes through the program solo. Then, after they spend six days getting Cooperized they leave campus completely convinced they will return home and “motivate” their spouse to hop on the wellness bus and embrace a healthy lifestyle. “Whoa, slow down!” In cases like this you need to be careful.
The last lecture of the Wellness Week is called “Managing Expectations” and its placement is intentional. We know that if you are willing to invest a reasonable chunk of change and six days of your life to come through the Wellness Program you are most likely in a “stage of change” that vastly improves your odds of success. More simply, you are ready to change. Remember, “When the student is ready, the teacher will appear.” But ONLY when the student is ready.
It’s human nature that once you participate in a positive experience you want to share it with those you love. The problem however is if your loved one isn’t ready to change then your unbridled enthusiasm will most likely not be received as you intend it. In fact, it might completely backfire which could then potentially extinguish your flame. I’m not saying this always happens…just don’t be surprised if it does.
Change is difficult and when a spouse or close friend decides to change, even if it’s a positive change, then it often is viewed as a threat to the one being “left behind.” “What’s wrong with the way we’ve been ____________(fill in the blank…living, eating, exercising, etc.) for all these years? Am I suddenly not good enough for you?” It can lead to some very difficult, but necessary, conversations.
Stanford’s Dr. BJ Fogg teaches that as humans we are lazy, social and creatures of habit. Overcoming the status quo is often very hard but relying on the experience of experts can dramatically improve your odds of success. Human “energy” can be phenomenally helpful but remember that we are all unique and when it comes to change, those we love don’t always move at the same speed.
If weight loss is on your to-do list and you are having a hard time getting started or keeping it going, consider how a registered dietitian can help you. Losing weight is accomplished most successfully for the long term when treating it as a lifestyle, not a diet.
A registered dietitian is the nutrition expert and can help you:
- Design a weight loss plan, including what to eat based on your personal preferences.
- Explain the philosophy of mindful eating and how you can develop better skills around your eating choices.
- Find innovative ways to incorporate healthy eating daily, both during the week and on the weekends.
- Provide quick, easy and creative meal and snack ideas for you to enjoy.
- Work with you to manage social and holiday events that can make losing weight more challenging, but doable!!
- Devise strategies for eating out and travel so you can take your healthy eating habits with you wherever you go.
- Provide you with accountability and support and celebrate with you all of your little and big successes along the way.
Cooper Clinic registered dietitians want to work with you on your journey. We want you to succeed and you will, with a strong commitment and a little bit of knowledge, skill and patience.
It is never too late to hop on the train to lose weight. Let us travel together. There may be a few bumps on the road and that is okay, just so long as you commit to a healthy lifestyle, you will become the healthier person you decide to be.
We are fortunate to have organization leaders who understand the importance of employee wellness and providing teammates with the tools and resources to meet their health goals. Our internal wellness program, called Cooper Fit, aims to Cooperize teammates through three key steps:
- Know your numbers.
- Be willing to act on the need for health improvement.
- Learn how to make the needed changes.
Each year Cooper Fit names a “Wellness Warrior” to honor teammates who have made a significant impact in their life, or the lives of others, in the field of health and wellness. After reading through multiple nominations and inspiring stories, three teammates were named our 2012 Cooper Fit Wellness Warriors.
Read more about each of their stories on how they began and are continuing a journey to good health.
Cathy’s journey began as she looked in her closet and realized she couldn’t fit into many of her clothes. Due to a knee surgery, her fitness plan was put on hold. As time passed, she decided that her knee was no longer an excuse. She had already developed a love for swimming, but knew she needed to do more to fit into those clothes!
She credits Cooper Fit to helping her on her journey. Cathy stayed motivated through monthly health challenges and by trying out group exercise classes with other teammates. One of her proudest feats was completing a half marathon with her sister, and having a blast doing it!
Cathy’s advice: ”Even if you can only walk for 15 minutes during lunch, it’s better than nothing! If possible, try to meet with a dietitian – our bodies are such machines and need the right fuel. Also, find a partner to go on this journey with you! Together, you can set goals and look forward to a long, fit life.”
Juli Doyal, Certification Program Manager, The Cooper Institute
Since March 2012, Juli has lost 35 pounds and five inches off her waist. Her lifestyle now consists of exercise and healthy eating, and she feels terrific! As she worked toward her health goals, Cooper Fit was a great resource, especially for information regarding the balance of healthy eating and physical activity. Over the past year she has learned that making small behavior modifications and tracking calories can contribute to weight loss success.
Not only do the small changes help, but she draws inspiration from her fellow Cooper teammates. Each day Juli aims to take extra steps during her work day, along with adding more water, fruits, veggies and nuts to her diet. She has also cut back on Dr. Pepper, sour cream and Corner Bakery – these are now considered treats that she enjoys in moderation.
Juli’s advice: “Don’t be afraid to spread the word and inspire change. Share information with your family and friends, so they can enjoy the benefits from eating right and exercising!”
Lorraine Rose, Administrative Representative, Cooper Clinic
Lorraine is like many people – she wanted to be healthy and fit, but always found a reason to not start or stick with a health plan. She had a wake up call at her last physical exam at Cooper Clinic. According to her doctor, she needed to make some major adjustments to her lifestyle.
In March 2012, Lorraine and her husband started Weight Watchers. The Cooper Clinic Nutrition Department had been telling her for years, “Log what you eat!” She was encouraged by both Cooper Fit and Weight Watchers to eat more fruits and veggies, limit sweets and watch portions. She and her husband worked as a team to fix more meals at home, shop smart and hold one another accountable for both successes and mistakes.
It is not always easy for her to make nutritious choices, but when she sees the slow, steady changes in her weight and energy level, she knows her hard work is paying off in this “unbelievably eye-opening journey.”
Lorraine’s advice: “Having a doctor who cares and co-workers who encourage you is awesome. The best comment I heard during this whole process is, ‘It never tastes as good as skinny and healthy feels.’”
Congratulations to these three teammates on their great accomplishments!
Cooper Aerobics is excited to announce it has expanded its social media presence by joining Pinterest, a digital bulletin board-style photo sharing website. On Pinterest, Cooper Aerobics will share pins and boards to help inspire you to make good health a habit.
January is an especially exciting time for Cooper Aerobics to start pinning. As the New Year begins, many people develop goals and resolutions which focus on health – from increasing physical activity to reducing stress and eating more nutritious foods. At Cooper, we have the knowledge and expertise to help you Get Cooperized at any stage of your health journey.
To kick off our presence on Pinterest, we will have two boards: Inspirational Quotes and Exercise Moves.
- Inspirational Quotes: Each day will we add a new quote to inspire you to live better.
- Exercise Moves: These videos will feature a Cooper Fitness Center expert demonstrating and explaining a new exercise move that you can try.
Let us know the kinds of things you’d like to see on the Cooper Aerobics Pinterest account by leaving a comment below.
For more ways to connect with Cooper Aerobics, visit www.cooperaerobics.com/buzz.