Jump-start: your fitness plan

Ebony, Jan, 2005

STOP! Put down the leftovers and back away from the fridge. If you're like the millions of other Black Americans who gave up fitness for food during the holidays, then it's past time to get back on track.

Whether you've been committed to living a healthy life for years or have just started to commit to better health, the holidays are often a time when people tend to forget their fitness plan, make poor choices and gain weight.

"There's so much going on, and the workout gets pushed to the back burner," says Linden Mathurin, president of Total Wellness Systems Inc., a private personal training studio in Chicago. "People are a lot more social and they basically put too much into their system."

But experts say it's never too late to get going again. Even though the best strategy would have been to stay with it and stay focused during the holidays, that's all in the past. The New Year is for starting fresh, making changes and getting back on the right track. It's time to make the right exercise and food choices to jump-start your way back into the get-fit game.

EXERCISE

Depending on your fitness level and routine before the holidays, it's important, experts say, to begin slightly behind where you once were. If you were doing 45 minutes of cardio three times a week and haven't exercised for a few months, start with a lower dose of cardio and work back up to 45 minutes. Instead of doing three sets of crunches, try doing one or two sets of crunches at first and gradually increase the sets. Instead of lifting and cardio on the same day, choose one or the other and alternate days.

It will take time and patience to restore your fitness level but that's to be expected. Once your body gets used to eating poorly and being less active, it takes more time to burn fat and get in shape.

FOOD

To get your metabolism burning fat again, eat breakfast every day, fitness experts say. Try eating your first meal within a couple of hours of waking up and then have three more meals spaced throughout day, generally every three to four waking hours--ending before 7 p.m.

It may be a good idea to limit certain foods at the beginning of jump-starting your fitness plan. Consult your physician about foods that may help or hinder your specific fitness plan. Then you can gradually add those foods again.

It's also a good idea to avoid eating out as much as possible. If you cook for yourself, you're more certain of the caloric intake and other key nutrition facts.

Above all, be patient, exercise specialists say. It's important not to rush so that you can make sure that your fitness plan gets fulfilled safely.

"Don't expect a quick fix," says Mathurin, a certified personal trainer who has been in the industry for 17 years. "Establish a good support system, and we strongly encourage [you] to do everything in moderation."

Tips For Jump-Starting Your Fitness Plan

1. Set realistic daily, weekly and/or monthly goals and be consistent. It doesn't matter if you've gained 5 pounds or 10 pounds, it's important to set goals to get back to where you were and then move forward.

2. Start gradually and don't overtrain. Instead of looking at your watch, turn on a favorite CD and work out for five or six songs or watch a half-hour TV program.

3. Consider incorporating a different workout or new sport in your fitness routine to keep you challenged and interested. Small changes can make a huge difference in making you feel excited about your workout.

4. You may want to join a class, find a workout partner or hire a personal trainer for a few sessions to help motivate you and get you going.

5. Remember the importance of good nutrition. Plan ahead for all of your meals and eat purposefully so that you can get back on track.