The Commerce Times

Leaving the couch behind

Though the rituals of ringing in New Years with champagne or celebrating winter holidays with family and friends are dear to everyone, you can bet on encountering the surly cousin of the holiday tradition: the New Years resolution.

This fact is felt astutely in the health and fitness industry. It is no coincidence that commercials start airing a week prior to New Years Eve telling you how to “get back on track.” More swaying still are the aggressive late-night infomercials promising to help you shed inches with almost no time or effort.

Personal trainer Eric Astrauskas of Personal Trainer in Toronto has encountered more than one client lured in by big promises: “When I go to client’s homes I will often find old exercise equipment from new year’s resolutions past, sometimes dating from the 80′s,” he says. “It is like they have been keeping these pieces of heavy metal as hideous decoration.”

Though the allure of new fitness equipment or a 5-day fat flush is hard to pass up, many products on the market are gimmicky quick-fixes. While splurging on these items may help you achieve short-term goals, the results are usually equally short-lived and come with a hefty price tag.

Naturopathic doctor, Mahalia Freed of Dandelion Naturopathic, is familiar with resolutionists looking for quick results. “Commonly, people come in looking for magic pills for weight loss, for stress and for energy. There are no magic pills,” she says.

Keeping your resolution doesn’t have to be a costly wade through this season’s hottest health trends. It’s easier and cheaper to keep it simple, and that means exactly what your mother told you: exercise, a good diet, and willpower.

Start with a look at your daily eating habits. “I only strongly advise healthy eating, which includes non-processed foods, complex carbohydrates, lots of vegetables and fruits, and lean meats.” says Astrauskas. Looking for tips? Astrauskas calls The Eat Clean Diet by Tosca Reno “one of the best nutrition books I have ever read.”

If you want to develop a workout that you like, try taking advantage of the free promotional sessions with a personal trainer that some gyms give away. “You will experience safer and more effective workouts with a personal trainer,” says Astrauskas. “You will be motivated to push yourself past the point you believed possible… They will know methods to help you overcome stagnation or plateaus.”

If the gym isn’t your cup of tea, you can still get an effective workout at home. “A couple exercises that are a must to do at home would be walking lunges or squats,” Astrauskas says. He also suggests compounding these with other exercises, as you’ll burn more calories in less time. “You can combine the squat or walking lunges with shoulder presses or arm curls.”

If you’re looking to take advantage of the January sales on fitness equipment, look for adjustable dumbbells. “For the in-home gym, the most important piece of equipment to have is a set of adjustable dumbbells,” says Astrauskas. You can change the weight on this space-saving equipment, so you won’t outgrow it. Once you’ve started working out, you’ll want to make the most of every session.

Protein products are a great way to maximize your effort, but beware of the aggressively packaged kind. You’ve seen this jar before: emblazoned with an oily guy in front of the mountains he’s just conquered, or displaying a bikini-clad woman lured in by the glare of his biceps. But what you’re paying for here is the package, not the product.

“The best protein for body building is whey,” says Dr. Freed. Whey is a natural protein derived from cow’s milk, and is usually available in bulk at health food stores. “I would just say look for one that has no chemicals, no sugar, no artificial flavors. Look for one that is guaranteed to be from cows free of growth hormone.”

If a dairy-based protien isn’t right for you, Dr. Freed recommends Vega vegan proteins, which come in several smoothie-enhancing flavours, like vanilla and wild berry.

Post-workout snacks and drinks are marketed as revitializing to both body and mind, but the array of brands and ingredients can be challenging. Dr. Freed recommends Vega Sport drink mix, which you can pick up at health food stores. Available in single-serving sizes or a 30-serving tub, Vega Sport does more than balance your electrolytes. It promises to boost your energy levels, endurance, immune function, mental focus, and motor functions while reducing inflammation and body fat.

If Vega isn’t your bag, try keeping it simple and wholesome: “Post-workout, we often recommend a protein shake with greens. And then actual food,” says Dr. Freed.

If you’re looking for a little extra help, Astrauskas encourages clients to take a good multivitamin and omega oil, and to avoid overly complicated formulas. “I will recommend clients take only the basic supplements that have been heavily backed by scientific research.”

Both Astrauskas and Dr. Freed nix the use of drugstore weight loss supplements, like Hydroxycut, which was actually banned in May of 2009. But even without the mystery cocktail of potentially harmful ingredients, Dr. Freed underlines the fact that one pill won’t make your resolution happen.

“[People] expect one pill to fix things, fast, without having to look at their emotional connection to food, without addressing stress or metabolic concerns, and without changing their diet or exercise habits.”

However, those in pursuit of a great midsection should consider picking up Natural Factors PGX capsules. “It is a highly soluble fibre, taken in capsules with water before each meals. It aids with satiety, so that people eat less, and it also acts to regulate blood sugar. It specifically targets abdominal weight,” says Dr. Freed.

Even with aids, staying motivated can be difficult. Astrauskas keeps his clients motivated by keeping their regime fresh. “The key to setting a goal is to set short term goals and monitor your progress. When your progress starts to hit the plateau you must change our routine,” she says.

Dr. Freed sees people fall into a trap of setting restrictive guidelines and berating themselves for being unable to measure up to their sky-high expectations. “If we instead focus on nourishing ourselves, we can avoid this trap. We feel good when we move our bodies, and when we eat fresh, whole foods. So, listening to ourselves is actually the best motivator we have.”