Got Resolutions?

I love a new year. Starting with a fresh calendar and good intentions is my equivalent of pushing a reset button. The excuses and missed opportunities of the last year are history. The holiday goodies are finally gone. Time to get it right. So what can we do to make sure those good intentions don't get abandoned before the Valentine's Day candy is on the shelves?

These 5 suggestions may help:

1. Write it down: Posting your goals in areas where you will see them frequently can be subtle reminders to stay on track. Several studies have also shown that keeping a log of food intake and/or activity can help you stay honest. A log also lets you see how far you have come as well as serve as a resource for identifying what is and isn't working in your wellness plan. There are lots of great logs available online, in print and as Apps for your smartphone. I love looking back over my fitness log on Beginner Triathlete. When I am feeling lazy it helps me to get out the door and I try to improve on something-days of exercise, running pace, miles ridden-every year.

2. Start with small steps: Losing 20 pounds or running a road race is a big undertaking. Breaking things into small doable stages allows an initial weekly goal of running for 5 or 10 minutes build into a completed 5K after several weeks or months. Substituting a piece of fruit for that afternoon candy snack can add up to real pounds lost over time.

3. Involve others: Going public means accountability. Having an exercise buddy waiting at the gym may help you stick with your exercise goals. Group weight loss programs have a long track record of success and online communities can accommodate busy schedules. Letting others provide support and encouragement will get you past those days when you think eating healthy is not worth the effort.

4. Commit some cash: Hire a trainer to come to your home or design a workout for you at the gym. Not only does spending money provide motivation but a trainer will keep you on track. Foster a little friendly competition by pooling some cash every week with friends or family members. The person achieving their weekly goals keeps the cash. Sometimes having a little skin in the game can keep you in the game.

5. Reward success: Give yourself credit for your successes. Periodic rewards can provide motivation when your goals seem distant. A massage after a month of workouts or a new music download for a pound lost is a great way to say "good job". Just be sure your rewards don't undermine your efforts.

So what am I doing? I've registered for a St Patrick's 5K to keep me running. I will continue to log onto Beginner Triathlete daily. And my favorite- I am on a 4 person team participating in a fitness and weight loss challenge through Quick-2-Fit at Body Natural Fitness Center. We start January 16th. It's going to hit all 5 of my suggestions. I can't wait to start.

Show Up & Complete

When I first noticed the line "show up & complete" on a friends exercise blog I thought "what a great motto". After reflecting on this past weekend's events however, I now see the true depth of what the phrase "show up and complete" implies.

On Saturday half a dozen friends completed the Patriot Half Ironman in E. Freetown, MA. While volunteering at the finish I was amazed by the dedication, courage and tenacity of all the finishers. Whether it was in 5 hours or 7, all successfully completed the 1.2 mile swim, 56 mile bike and 13.1 mile run. Relief, pain and joy was written on their faces as they crossed the finish line. With only a sparse crowd to cheer them and no notoriety or prizes to receive, all completed their races for the sheer sense of accomplishment that finishing brings. They had already shown up for countless miles on the bike, long training runs and laps of the pool. Now they could take pride in completing 70.3 miles of hard racing.

The following day, Father's Day, I reflected on my husband's role as a supportive and caring father to our two daughters. Whether it is showing up for years of riding lessons, school assemblies, or last minute homework help sessions, he is always there. While "show up" sounds simple, it is more than just a physical presence. Showing up implies being there mentally, emotionally and physically. As all parents know, being present while also scanning emails on your Blackberry won't cut it with the kids. They have an innate ability to detect whether you are really there for them, and will let you know when you are slacking. I am fortunate to have someone who always shows up completely.

To do a task well, daily effort, attention and personal investment are needed. Any triathlete will tell you that half-hearted workouts and unfocused training, no matter how many times you show up, won't get you to the finish. Longer races like a 70.3, quickly sort those who have been fully present in their training from those who have been merely "showing up" very quickly. Getting to complete takes mental as well as physical toughness in triathlon, something which my friends showed in abundance on Saturday. This sense of accomplishment carries through to their daily lives in many ways, whether dealing with complicated family issues or difficult jobs, they know they have the ability to push through obstacles and get what needs to be completed, done.

Some jobs like parenting, are never truly completed, just taken one day, age or stage at a time. Just as many athletes are looking toward their next event almost as soon as they cross the finish, success in any arena means always striving to complete the next day, phase or race better than the last. In racing as in life, this weekend taught me that all you need to do is show up and complete.