Exercise: How to Achieve Your Goals in 2017

Your Bridge to Health; Promoting Optimal Wellness for Mind, Body and Spirit

Your Bridge to Health; Promoting Optimal Wellness for Mind, Body and Spirit

It’s January, and Attendance at the Fitness Centers High. After the holidays, attendance at fitness centers increases as people focus on healthy New Year’s Resolutions and try to work off excess pounds and inches from holiday festivities. But, after the 1st month of the year, motivation tends to slide and attendance tends to drop off.

So What Can You Do?

  1. Set goals.  Make a plan with a short-term goal in mind. This can make it easier to achieve your desired results. Start with a goal for ‘today,’ then ‘this week,” this month.’ Goals should be short-term, realistic and attainable.

What are Your Goals for Exercise in 2017? 

2.  Keep At It – With repetition, the healthy steps you are taking become your new positive, healthy habits. 


“It Takes 21 Days to Change a Habit.” How often have you heard this saying?  Actually, there is no scientific evidence that supports this old adage and it is now considered a myth. A study in 2009 showed that when we want to develop a relatively simple habit like eating a piece of fruit or taking a 10 minute walk daily, it could take anywhere from 18 – 254 days of daily repetitions for the behavior to become a habit, with the average about 66 days. The simpler the task, like “drinking water every day” the easier for the task to be automatic.

The study concluded that “performing the behavior more consistently was associated with better model fit.” Also, that “missing one opportunity to perform the behavior did not negatively affect the habit formation process.” Simply put, repetition of a behavior in a consistent manner increases the likelihood of that behavior becoming your new norm. 

      3. Get Support to Help You Stay on Track.

Check here for a list of some of the Fitness Centers and personal trainers on Cape Ann – http://gloucesterma.com/Health-Fitness.cfm?c=64

Sign up for an exercise class or group. This can be at a fitness center, dance/martial art/or yoga studio, or senior center. Be creative. Mix-it-up to keep it interesting and challenge your body. Make it about Moving Your Body and Having FUN!


Ask the Experts – Seek advice from a trained exercise professional to help you set up a program for your training level. *Be sure to let them if you have any health issues. Begin ‘where you are at,’ then gradually increase either intensity, duration or frequency.

Tips for Motivation and to Staying-on-Track:

  • Make daily exercise your goal.
  • Work with a personal trainer.
  • Use a personal fitness device.
  • Commit to a 21-Day Challenge to yourself.
  • Ask friend(s) to join in and motivate each other.
  • Hypnotherapy/Self-hypnosis for added support.
  • If you miss a day or get off-track, simply start again.
  • Have Fun. Appreciate and Reward Your Successes.

Exercise – the #1 Prescription for Body, Mind and Spirit.

Before You Begin an Exercise Program Talk to you Doctor. Especially if you have not been exercising or have any chronic disease health issues. Doctors can write ‘Prescriptions for Exercise.’  Exercise is so important for overall health of body, mind and spirit that it is even considered medicinal. An Exercise Prescription is intended for exercising with the safe guidelines of your body.

For recommendations regarding exercise and safety –

My Personal ’21-Day Exercise Challenge.’ Rather than wait for the new year, in early December I created a 21-day Exercise Challenge on my Dreamtime Wellness FB page, with daily exercise being the goal. I completed the 21 days and kept going, mixing up days at the gym with outdoor activities (walking, hiking, x-country skiing, horseback riding.) Nearing the end of January, I am still on-track with making daily exercise a priority.

‘A Little Exercise is Better Than No Exercise.’ Granted, some days are more challenging than others, but on those days I make sure I get a minimum of 20 minute high-intensity exercise. On days off, 1 – 2 hours.

Meeting a Challenge/Achieving a Goal is Exhilarating and Inspiring. 

At the Summit

Summiting Inspiration Point. Santa Barbara, CA.

Contact me if you would like to explore hypnosis as a supportive tool to help you get motivated or to help you stay-on-track with your healthy goals – info@dreamtimewellness.com or call – 978-283-4258

Wishing you ongoing good health in this new year,  Karen

Karen Pischke B.S.N., R.N., C.C.R.N. Alumnus. Certified Hypnotherapist, Tobacco Treatment Specialist, Usui Reiki Teacher/Komyo Shihan. Owner/Founder of Dreamtime Wellness LLC. Your Bridge to Health. Promoting Optimal Wellness for Mind, Body and Spirit www.DreamtimeWellness.com. Find us on Facebook – https://www.facebook.com/pages/Dreamtime-Wellness-/348619611849199

Disclaimer: This blog pro­vides gen­eral infor­ma­tion and dis­cus­sion about health and related sub­jects. The words and other con­tent pro­vided in this blog, and in any linked mate­ri­als, are not intended and should not be con­strued as med­ical advice. If the reader or any other per­son has a med­ical con­cern, he or she should con­sult with an appropriately licensed physi­cian or other health care worker. Never dis­re­gard pro­fes­sional med­ical advice or delay in seek­ing it because of some­thing you have read on this blog or in any linked materials. If you think you may have a med­ical emer­gency, call your doc­tor or 911 immediately. The views expressed on this blog and web­site have no rela­tion to those of any academic, hospital, practice or other insti­tu­tion with which the authors are affiliated.

Sources and More Information – 

  • How Habits Are Formed. Lally, et al. European Journal of Social Psychology. Eur. J. Soc. Psychol. 40, 998–1009 (2010)
  • Using Hypnosis to Enhance Self-Efficacy in Sport Performers. Journal of clinical sport psychology 7(3) · September 2013

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