Fall Is A Perfect Time To Shape Up

The cool days of fall are perfect for beginning a consistent health and exercise program � or maybe you feel its time to make a few changes to your existing program to continue to get the results you want. Perhaps you have an upcoming wedding, school reunion or you're tired of how tight your clothes fit. Here are a few tips to get started:

Have a plan:

A decision to change requires that you rearrange your life in some way. You need a specific plan of action to help you implement an exercise program. An action plan is composed of several specific do-able exercises that will help move toward your goal. For example, if your goal is to get more exercise, decide what kind of exercise to do, when to do it, and with whom if others are involved.

Write out a short term goal (4-8 weeks), a mid-term goal (8 wks. � 6 months), and a long term goal (6 months � 1 year). For each, list the date you set the goal, the date you expect to reach the goal, and your plans for accomplishing each goal. A short term goal might be to strength train 3 days per week and follow a healthy nutrition plan. Be realistic. If your short term goal is to lose 20 lbs. you're setting yourself up for disappointment and failure.

Time commitment:

Time is the most valuable asset we have. Find the time to fit exercise into your daily routine. You should dedicate a certain amount of time each day in order to progress in your exercise program. Nothing affects your results more than your time and effort. Maybe the best time for you is early morning before the kids wake up or before heading to work. Experiment with what time is more suitable for your lifestyle. More doesn't necessarily mean better. Focused and efficient workouts can be completed in less than an hour.

Make healthier food choices:

You are what you eat. Each time you eat something, think about the nutritional value your body will receive. Learn new healthier eating habits by eating smaller and more frequent well-balanced meals. Well balanced meals should include complex carbohydrates, quality protein and good fats. You need a healthy lifestyle modification -- not a short-term diet. Short-term diets don't work. You may lose 25 lbs. in 10 weeks like the advertisement states but once you stop the diet, you'll gain all of it right back and possibly more.

Be patient:

Be patient with yourself. You didn't get into your current fitness condition overnight so don't expect changes overnight. There are no secret tricks, magic pills or miracle diets that will instantly transform your body. Your hard work and effort will pay off if you consistently stick to your program. Generally it takes your body at least 6-8 weeks to see any physiological changes. However, you'll immediately notice that you feel better and you have alleviated stress. Monitor your results. Make changes when necessary.

Beginning and maintaining an exercise program takes time commitment, proper eating habits, and being patient. You'll get out of it what you put into it. You'll look and feel better and your clothes will fit better. Never lose sight of the fact that exercise provides the ability to live a longer and healthier life.

Sherry Shelton, a nationally certified personal fitness trainer, owns In Home Personal Training in Alpharetta. She has been in the health and fitness industry for 25 years helping individuals reach and maintain their health, fitness, and multi-sport goals.