New Year, New You: Setting Realistic Fitness Resolutions!

A new year presents opportunities for new beginnings. While jotting out your resolutions be sure not to forget about your health which is your greatest wealth. Resolve to evolve in the new year by setting simple, realistic, and highly effective new year fitness resolution goals that will transform your life and help you discover a better you this year. 

Worrying fitness statistics: 

• 30.2% of Americans meet their weekly exercise recommendations.
• 5% of adults engage in half an hour of exercise daily.
• 56% of people aged 75+ years are physically inactive.
• 66% of adults between 65-74 years are physically inactive.

Reasons to get fit for the new year: 

• Improves your capacity for everyday tasks.
• Increases your life span and life quality.
• Reduced risk of chronic health illnesses.
• Strengths muscles and bones in your body.

Healthy eating goals: 

• Make 50% of the grains you eat whole grains.
• Ensure 50% of your plate is fruits & vegetables.
• Consider lean proteins that are 90% lean or more.
• Switch to low-fat or fat-free milk. 
• Drink 8 glasses of water every day. 

Mental wellness goals: 

• Purpose to try out two new hobbies for the new year. 
• Practice daily gratitude reflection for 5 minutes each morning.
• Spend between 20 to 30 minutes each day in the outdoors.
• Set healthy boundaries within your social circles. 
• Limit screen time, outside of work, to 2 hours each day. 

Exercise goals:

• Upper body strength goals

1. Go for 3 sets of 8 reps at least once in 2 days.
2. Go for 3 sets of 10 reps of pullups every other day.
3. Aim for 2 to 6 sets of 10 to 15 reps once in 2 days.

• Cardio endurance goals

1. Cycle regularly for 30 minutes each day.
2. Run for at least 2.5 hours each week.
3. Swim 30 minutes for 3 times each week. 
4. Row for 5 days weekly & 30 minutes daily.

• Flexibility improvement goals

1. Increase each joint’s range of motion by 10° in 2 months.
2. Stretch 2 to 4 times daily for up to 30 seconds per stretch. 
3. Practice proper sitting and standing for 10 minutes daily.

• Weight management goal

1. Aim to lose 5% to 10% of your current weight.
2. Set out to lose 1 to 2 pounds each week.
3. Aim to lose 2% body fat each month.

Purpose to work with a personal trainer:

1. You’ll get personalized workout recommendations.
2. You’ll enjoy customized nutritional plans just for you. 
3. You’ll learn proper exercise forms and techniques.
4. You’ll get an accountability partner to keep you focused.

Health is the foundation of success!

Take good care of your body and it will take care of you. With good health and wellness, you’ll have the capacity, desire, and drive to reach for your goals and achieve them quickly. So when writing down your resolutions and hopes for the year ahead, make your fitness and wellness a top priority for 2024. Happy New Year and cheers to a new you!. Join us at Iron Orr Fitness, a leader in San Diego Fitness, and embark on a journey towards a healthier and fitter version of yourself.