This is the time of year when we head back to the gym with resolutions still freshly in mind.  More often than not, the first thing we do when we get there is sign up for a fitness class.  While this is a great idea for a number of reasons, you are still faced with the decision of which class is the best for you.  Here are three quick tips for narrowing down your choices.

1. Mix it up: Look for classes that focus on interval training and that incorporate both cardio and resistance training. Don’t just burn energy (calories). Make sure you’re producing something with that energy.
2. Ask questions: Ask your instructor to tell you exactly how his or her workouts will build aerobic conditioning, endurance and strength. Ask how often you should take the class and when you should expect to start seeing results. Make sure the answers are in line with your fitness goals.
3. Look for the results: When you are in a good class, you gain real fitness that translates into real health benefits more directly than simply losing weight and body fat. If you’re not getting the results you want, look for a new class.

Follow these pointers and you’ll save yourself a lot of time and effort experimenting with fitness classes that don’t help you achieve your fitness goals.

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I get excited every year when January rolls around.  The whole month represents a new beginning.  Not only is it a time of reflection, it is also an opportunity to craft a new vision for the 365 days ahead.

Several years back, I made the conscious decision to shy away from the typical resolution list (exercise more, eat healthier, etc.).  I decided to take a more holistic approach, electing to improve my mind, body and spirit.  This approach meant I had to do more than set some loose guidelines (which I would probably loosen and all but forget by March).  It meant permanently shifting certain aspects of my life for a full calendar year.

For example, one year I committed to completing 2 marathons, biking from San Francisco to LA, reading at least 4 books, and (perhaps the most challenging of them all) integrating self-compassion and removing critical thoughts from my mind.  This set of yearly goals demanded dramatic changes in the way I lived.  It made the entire year an incredible and challenging journey.

Through this journey, I learned that all the things we want to achieve in life are possible with full commitment. This upcoming year, dare to do more with your resolutions.  Write down what you really, really want to do this year and do it. Commit and be courageous. You may find that the year long process is more rewarding than the year end results.

Happy New Year.

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Our lives are so busy, the last thing we want to do is spend countless hours on a treadmill, bike or eliptical, not to mention the 30 minutes it takes to drive to the gym and the inevitable wait time when you find out your favorite cardio machine is being used. The chunk of your day that is eaten up by the gym can seem massive and even deter you from actually going at all. Well, I may have a solution that can help you out.  While I can’t shorten your drive to the gym or kick that super fit triathlete off of your favorite machine, I can recommend a way to shorten the amount of time you actually have to spend doing cardio without sacrificing any of the benefits of a longer workout.  The answer is interval training.

Punching in the same old numbers into the machine, can get boring for both the brain and the body. The result is a longer workout with fewer results. If you are looking to cut down on pounds and time in the gym, your best bet is to vary your speed, going back and forth between an uncomfortable rate and a pace at which you can recover. On a treadmill, sprint for 30 seconds and then jog for a minute. On a stationary bike, do a high level of resistance for 1-2 minutes and then do 2-4 minutes at a lower level. These drastic fluctuations allow your heart rate to spike and recover, aiding in calorie burn and performance training. Best of all, you can achieve better results than your regular routine in just half the time.  So next time you hit the gym, mix it up with some interval training.  You ma just find that it gives you a bit more room in your pants and your schedule.

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