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2 HEALTH CARE - Tuesday , January 12, 2010 GET FIT & GET HEALTHY When the calendar turned to January 1, 2010, many of us chose goals for the new year. Patricia M. Amborn, M.S.M., educator, wellness author, and expert for TOPS Club, Inc. (Take Off Pounds Sensibly), says New Year's resolutions offer a fresh start for those with self-improvement intentions. "With a resolution, it's a commitment to take care of what you value," Amborn shares. "Start with self-love. If you value yourself, you will make a concerted effort to take care of yourself." Visualize changes When forming individual New Year's resolutions, start by visualizing weight-loss success. To be most effective, she recommends, write resolutions down. "Scientists have proven that when you write something down in the present tense, your brain thinks you've already done it, and believes it. For example, `I am eating better. I am exercising more. I am getting appropriate rest,' " Amborn explains. Change, even positive, can be overwhelming, so start small, she advises. One way to kick off a new resolution might be to assertively state it to your household. Your announcement could be as simple as, "I want to make 2010 a healthy year." List expectations of how family members can support this goal. Amborn adds, "A week or two later, repeat the statement. Those words sound assertive and represent boundaries and expectations being set." Develop an action plan Define core values as you work to set and attain goals. Amborn says, "One way to define your values is to visualize yourself at the end of your life, thinking of the legacy you want to leave behind. 2010 is a fresh start. Ask yourself: How do I direct myself to build a foundation for my legacy? The action plan has to become specific." To develop a plan of action, set a weight-loss goal and establish it as a priority. Recognize obstacles and double resistance to them. Build determination. For example, if pressured to eat tempting, high-calorie treats, say, Place workout gear by the front door to minimize excuses about exercising. Find a supportive workout buddy who has also resolved to live a healthier lifestyle. Make appointments with each other to exercise. Maintain a food log and keep track of everything eaten during the day to reflect on your eating habits and assess your diet. Toss out or give away treats from the holidays that are lingering in the house. Post a "healthy living" tally on the refrigerator door. List pounds lost, miles walked, inches lost, and other measurable progress. It's a powerful reminder of what's been accomplished and a deterrent to raiding the refrigerator. In addition, follow these recommendations from Amborn to make your resolutions stick and promote motivation. Don't mourn the past, when weight was gained. It wastes time to be mired in regrets. Simply start your 2010 action plan. TOPS says focus makes those New Year's resolutions stick As weight comes off, look for hidden rewards. Every few pounds will yield health benefits. Confront negative beliefs held by both you and others. Even if we failed in the past, that doesn't necessarily mean we'll fail again. Take responsibility for each day. If you ate too much food, recognize it and move on. "Remember this is for your benefit. You have to love yourself enough to do it," says Amborn. "It's about the kind of life you want to live in the new year and in the years ahead." Believe in yourself. Don't be afraid to ask for help. TOPS chapter meetings each week are a treasure trove of support. Visitors are welcome to attend their first TOPS meeting free. TOPSActon meets Mondays at St. Joseph Church, Church St. E. Weigh-in: 6-7 p.m. Meetings follow until 8 p.m. Info: Jacquie, 519-853-1019. TOPS-Georgetown meets Tuesdays at St. Andrew's United Church, 89 Mountainview Rd. S. Weigh-in: 6:30 p.m. Meetings follow at 7:30 p.m. "Thanks, but I'm not hungry right now." Visualize saying this in present tense, and rehearse turning down tempting food. Take concrete steps Practice new "small picture" habits while keeping a focus on the "big picture," to fuel motivation. Make the following changes that can add up to big improvements by the end of the year. * Belly Dance * 20/20/20 * Healing Yoga No prior experience required All classes beginner level 20/20/20 is 20 Minutes each of Aerobics/Toning/Stretching Small fun classes Georgetown South studio OPEN 24 HRS. A DAY 7 DAYS A WEEK More information visit www.reach4it.ca Telephone: Baynes Physiotherapy Georgetown Over 10,000 locations worldwide. Call Sherry at 905-873-8309 email - sherry@reach4it.ca 905-873-4964 Baynes for your pains! 232A Guelph St., Unit 10 Georgetown (next to Ares Restaurant) GEORGETOWN 39 Main St. S. Downtown Georgetown ACTON 374 Queen St. Acton, ON call today, 519-853-9691 905·702·0418 519·853·0502 10 Main St., Acton 2nd floor XmarkstheFitnessSpot.com curves.com