Change Is Possible how you spend your [time, calories, money, life] is in your control

Today’s post is contributed by Vanessa Jones, who writes on the topics of dating sites.  She welcomes your comments at her email Id: vanessa.jones42@gmail.com.

Experts suggest that two-thirds of all New Year resolutions, specifically those pertaining to health and fitness, are ruined within a week. On average, some can make it to St. Patrick’s Day but due to the lack of motivation, the importance of fitness tends to dwindle down shortly after. If you’ve managed to keep your workout resolution thus far, congratulations you are half way to the typical stopping point. But to keep going and surpass the 3-month time frame, it’s important that you find ways to motivate yourself to continue your workout regime. No matter if it was your new year’s resolution or just a mid-year epiphany of needing to change your health and lifestyle, continue reading below to learn some simple ways how to keep your workout regime in check.

The very first thing you want to do is to always focus on your ultimate goals what is it that you want to accomplish? Are your trying to get into shape for a special event? Are you planning on taking a trip to the Bahamas? Or are you simply trying to squeeze back into your favorite pair of jeans? No matter what it is, always reflect back on your goals whenever you are feeling too tired to work out. A good way to keep yourself motivated is to leave items that remind you of your goal in plain view. Meaning, post a picture of the Bahamas on your bathroom mirror so you have to see if every morning and be reminded about all your exciting plans, or have those pair of jeans hanging in the front of your closet. Anything that you can do that can inspire you to keep going and to remind yourself why you are doing this is the first place is the key essential technique on how to make your fitness plan stick.

Another way to be more motivated is to simply switch up your workout routine. Sometimes regiments can get too monotonous–not only is it boring but your muscles may not be challenged enough if you continue to do the same machines and sets everyday. So a good way to get out of a rut is to spice things up and learn some new exercise moves. Another way is to simply attempt to make your work out “fun.” Instead of concentrating so much on using the exercising equipment and machines and trying to burn calories on the treadmill, try joining a class instead. Most gyms offer belly dancing, hip-hop and latin dance-ercise classes. These types of classes can ultimate help you get into shape without the feeling of a real “work out.” You can also consider alternating strict work out regiments with recreational activities such as swimming, playing tennis or basketball, or riding a bicycle around the block. If you insist on only staying true to using the gym equipment at least bring your iPod and make a playlist of music that is sure to pump you up and keep you motivated.

Lastly, you want to get support from your family and friends. It’s easier to maintain your workout regiment when you have a support system with someone who has similar goals. Convince a friend or co-worker to join your gym or see if your membership includes any free guest passes. Having someone to talk to and knowing that you are not the only one struggling to meet your goals is sometimes motivation enough to continue going.

OK, I’m sure that I lost some people at the title, but as it turns out, triathlon is a fabulous fun sport or activity (depending on your definition of sport).

I landed in triathlon almost accidentally. I was looking for a new gym post-chemo, and I wanted to join one that had someone on staff who could teach me how to swim. As I told them, I knew how to not drown, and if dropped in the middle of a lake, I could probably get to the shore. But laps? No way.

After working out for a few months, I decided I was ready to learn my way around the pool. I had a few lessons with little but significant feedback, and it wasn’t long before I was able to swim laps for much longer than my attention span wanted to permit.

Triathlon discipline #1: swim.

This story is out of order, though, because swimming was the last of the three disciplines that I got into.

When I moved to AZ, I didn’t bring my car (which is a long story in itself) — I just had my bike. So except for occasions when I hitched a ride, walked, or took the bus, I biked everywhere. I had (still have) a decent-quality mountain-type bike (I think it’s actually a hybrid, but I’m not really sure) and rode it all over the place. Since buying a car, I ride it a lot less…

Triathlon discipline #2: bike.

The first gym I belonged to was in NJ before I moved. The last spring that I lived in NJ, they had a benefit 5K for the daughter of an employee who had contracted some serious illness — I don’t recall now what it was — so I decided to do it. I was not very fit at the time, though I was much better off than I’d been at my “worst,” but 5K is only 3.1 miles.  I can make it 3.1 miles. My goals were: 1-don’t walk; 2-don’t die; 3-don’t come in last. (I’ve since learned that the first goal was not necessarily appropriate, that walking in running races is totally fine and in many cases will actually give you a better finishing time.) Regardless, I did meet all three goals and finished somewhere in the neighborhood of 35-40 minutes.

Since then, I’ve done many 5Ks. My PR is 29:58. My post-chemo PR is around 32:00. I’m currently not interested in running anything longer than a 5K, though that might change in the future.

Triathlon discipline #3: run.

So after learning to swim, I realized I could do all three things … and learned about an all-women’s sprint tri a few miles from home … and decided to jump in and try it.

It was amazing. Crossing the finish line in that race was one of the proudest moments of my life. If you look at Second Chance FitCenter’s website, there is a small tri photo collage on the left if you scroll down a bit. The pic in the lower right — with the yellow bandana on — was taken at breakfast after the race. Do I look like a happy woman to you?

There are triathlons in many different distances. The shortest standard race is a sprint and is usually a half mile (800-meter) swim, a 12- to 14-mile bike ride, and a 5K run. There are shorter ones. There are some with pool swims instead of open water swims. There are, of course, longer ones. There are some for women only.

Triathlon is the friendliest sport I’ve encountered. People are nice, want to help you out, give you tips, see you succeed. I don’t mean that you can expect a fellow racer to stop and give you pointers during the race, but tri clubs are full of people who love the sport and love to help others love the sport.

There are people of many different shapes and sizes at these events. Sure, the pros are all built like machines, but I’m not, and there were quite a few people next to whom I look like I am The first finisher routinely finishes a full hour before I do (my most recent race, I came in a few minutes over two hours). And as I cross the finish line, there are still people who have just started running.

Oh, and my first race, I didn’t run a lick. I walked 5K.

If you’re toying with it, I encourage you to give it a tri Find a race in your area that gives you enough time to train for it, and register!

If you are already able to swim half a mile, bike 14 miles and run/jog/walk a 5K, leave 9-12 weeks to train. If not, leave more time. The advantage to registering early is that the entrance fees are usually lower.

All of the gear in triathlon can be intimidating. Here is a short, simple article from active.com that lists the bare essentials.

Have questions about triathlon? Go ahead and ask! I can’t promise to be able to answer all of them, but I have three races under my belt, so I do know a little.

Are you thinking about trying it? What’s stopping you?

Countless people do crunches and other ab exercises — and buy ridiculous ab contraptions from late-night TV — in an effort to get good-looking stomachs.

Unfortunately, a lack of muscle definition is not the reason most people don’t have a six pack.

You can have the most ripped abs on the planet, but if they’re covered in fat, you’re not going to be able to see them.

Doing more crunches doesn’t make belly fat go away. Neither does using the Ab Blaster 2000.

The only (non-surgical) way to get rid of fat anywhere on your body is to run a calorie deficit so that your body burns it and it goes away. Some people do that by exercising more; some do it by eating less and/or differently. The wisest option is a mix of each.

Crunches are not the best way to induce a calorie deficit.

Now, if you’re really out of shape and your long-term goal is a six-pack, including abdominal exercises in your workout routine is a good plan. While you are working off the fat, you’re also working up the muscle, and one day you’ll look in the mirror, and there they’ll be! (Actually, you should include abdominal exercises regardless of your goal. A strong core — which includes but is not limited to abs — is important for a well-functioning body.)

And doing ab exercises does not make belly fat go away. You can’t choose where fat leaves from. You run a deficit, and your body burns it from where it will.

If you’re already slender and you want a six-pack then ab exercises are the way to go.