Page 38 January 2017 Arizona Eye SPECIALISTS LASIK & PRK – CATARACTS – PREMIUM IOL’S OCULOPLASTICS & CORNEA – GLAUCOMA – MACULAR DEGENERATION DIABETIC RETINOPATHY – ROUTINE EXAM – CONTACT LENSES CALL 480.994.5012 TO SCHEDULE www.arizonaeyes.net SIX VALLEY LOCATIONS TO BETTER SERVE YOU 7245 East Osborn Rd., #4 Scottsdale, Arizona 85251 (Optical Shop Available) 300 East Osborn Rd., Suite 100 Phoenix, Arizona 85012 (Optical Shop Available) 4915 E. Baseline Rd., Suite 114 Gilbert, Arizona 85234 5620 W. Thunderbird Rd., #H-3 Glendale, Arizona 85306 13555 W. McDowell Rd., Suite 102 Goodyear, Arizona 85395 9746 N. 90th Place, Suite 101 Scottsdale, Arizona 85258 (Optical Shop Available) By Andrea Barkley Hello 2017 and Happy New Year to you! Are you one of the many who set health and fitness resolutions? I think it’s a wonderful time to reflect on the previous year and set new goals. To help set you up for success, I’ve compiled 10 do’s and don’ts to get started on those resolutions. 10 DO’S! 1. Aim to find balance There is simply no way to sustain long- term extremes. The most consistently fit people do not crush it every single day. They rest a great deal and work out a fairly moderate amount. 2. Fuel up There is very little science to support the success of exercise in a fasted state. And it’s tough to spend energy without any in the bank. We need fuel to be successful! I suggest nourishing with something light, nutritious, and energizing 1 to 3 hours prior to training. 3. Do what you like to do Do not suffer through classes, workout, schedules, or runs that you don’t enjoy. Find what you love and stick with it. And don’t be afraid to quit something you just aren’t feeling and find something else that suits your needs. If you’re a gym rat, formulate an action plan. 4. Walk into the gym with a clear idea of what’s on the workout agenda You’ll need to be a little flexible in case someone else is using the equipment you want, but know what your options are. Try noting a little cheat sheet in your phone to remind yourself of the plan. 5. Keep moving. Superset, superset, superset Who has time for sitting on machines? Nobody! For example, try cable wood-chops plus medicine ball slams. Perform a bench press and alternate with sets of lat pull-downs. 6. Use your own body weight This is a fantastic way to carve muscle definition and get your heart rate high. You don’t even need a gym to do it. Try planks, pushups, dips, lunges, squats, cobras, and sprints. Your body is a machine – use it! 7. Set the timer or watch the clock Spend no more than 45 minutes in the gym. Studies show it’s actually disadvantageous to train for longer. As little as 20 minutes is great too. 8. Do high intensity intervals Try exercising for 20-30 seconds at a very high intensity and then resting for 10 – 90 seconds and repeating. This method is called HIIT (high intensity interval training) and should last no longer than 10-20 minutes. It is a thoroughly effective way to get in a great cardio workout more efficiently. 9. Make a vow to not look at your phone Save the texting and social media for later. It wastes your time and detracts from your workout. 10. Prioritize your music I highly recommend investing in a music app like Spotify. You’re able to make specific playlists and enjoy ad-free music for $10/month. A bargain! And, all your music is in one place. There is nothing more fun and motivating than fresh music that makes you want to move. 10 DON’TS! 1. Don’t try to do too much right out of the gate If you give 100% each and every day, you give yourself nowhere to go when you plateau. Plus, crushing it all the time is a recipe for burnout, hormone disruption, and injury. 2. Rely on fitness classes that will tailor to your needs and make you happy Group fitness classes have their place, but most of them are unable to do much personalizing. If you find yourself just going through the motions, find something that will make you happy, or hire a well-qualified trainer. 3. Don’t worry what anyone else thinks of you If the gym room floor and free-weight area intimidates you, know that most people are just worrying about themselves. Be brave and try new things! 4. Don’t try super heavy weights without a spotter It’s never worth getting hurt. 5. Don’t skip safety If you’re a hiker, let someone know where you’re going and only try new hikes with a partner. 6. Don’t think that trainers are just for the super-wealthy There are trainers at every price point. Most fitness professionals get into the industry for the love of helping others. They will help you find a solution, even if it isn’t with them directly. 7. Don’t mistake daily movements like walking the dog and gentle yoga with real exercise I call these activities ‘active rests.’ They are important and wonderful and I highly recommend them, but you’ll need some intensity to keep your body strong. 8. Don’t give up on all exercise because you have an injury An upper body injury is no excuse to not train legs, walk, run, hike, etc. And vice versa. Use the downtime from the injuries to set other goals and strengthen other areas. 9. Don’t forget rest Make sure to include rest and recovery as an integral component of your training program. 10. Don’t set unrealistic expectations about your physique Cover models don’t look like cover models 99% of the time. There are no Photoshop and social media filters in real life. Take a look at your body and finds all kind of gratitude for the one you’ve got. Wishing the healthiest and happiest New Year ever! — Andrea Barkley, fitness expert and founder of Moan Out Loud Protein Shakes. 10 Do’s and Don’ts for New Year’s fitness resolutions

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