Over 50 percent of Americans will make a New Year’s Resolution in the coming days, if we haven’t already. However, statistics also show that less than 20 percent of people will actually keep those resolutions. Some studies have found as low as 5 percent of people keep them.
Here are five tips to help improve the odds of keeping your vow, and in turn better yourself in 2010.
1. Choose an attainable resolution – Trying to look like a super model is probably not an attainable goal, but you can vow to work out 3-4 times a week and-or maybe even lose 10-20 pounds.
Be open to adjusting your resolution some if it’s not quite working out – that’s a lot better than quitting altogether.
2. Avoid past failures – Don’t set resolutions that you’ve made in the past and always seem to fail – unless of course you really believe this is the year.
And if you do try to repeat a resolution that’s failed in the past, try altering it some.
If you are trying to take on a really major resolution that‘s failed in the past, like quitting smoking or drinking, then this time seek professional assistance. If you’ve failed repeatedly in weight loss or other fitness goals, then maybe working with a dietician or trainer will help get you over the hump.
3. Stick with it at least two weeks – Most resolutions are lost before January is even a few weeks old. The most crucial time to keeping a resolution is the first two weeks, so be tough on yourself the first two weeks even if it’s really hard. If you can get through those two weeks you’re obviously still not home free, but it will be a lot easier.
4. Create a game plan – Map out a plan on how to keep your resolution. Jot down ideas on how you’ll be able to follow through and you can write down some of the hurdles you expect will present themselves.
5. Keep a workout log – If you’ve set fitness goals, keeping a daily workout log will be a huge help.
6. Ask for help – Ask family and/or friends to help you. Maybe that will mean one of them will become a workout super-buddy. If you’ve set a goal to be a more positive person, then you can ask someone close to you to gently remind you when you’re not (ie: you start being a “Negative Nellie” again).
7. Reward yourself – Setting a big resolution is not easy, so if you’re able to keep it then reward yourself at various steps along the way. Tell yourself if after two months you’re still on track, you’ll buy an outfit or new workout clothes. Tell yourself early on if you can get through the whole year keeping that resolution, you’ll do something really special – like take a vacation somewhere warm to show off that newly chiseled physique.

At Home Fitness consultant Aaron Dorksen’s blog deals with a variety of fitness topics, ranging from workout tips, motivational ideas and feature stories on how exercise impacts people’s lives. E-mail him with comments, questions or ideas for future blogs at aaron@athomefitness.com

The 1800s French writer Victor Hugo once penned, “Forty is the old age of youth. Fifty is the youth of old age.” Well, consider me one old kid, and one young senior as of Dec. 17. Boy, that went so fast I really didn’t see it coming until just recently. This month, I turned 40.
Birthdays have never freaked me out like some people and this one is no different. I prefer another great philosopher’s take on age over Hugo: “Age is a case of mind over matter. If you don’t mind, it don’t matter,” Cleveland Indians’ hall-of-fame pitcher Satchel Paige once remarked.
While I’m not feeling any different today than I did in my 30s, it is certainly a time to pause and reflect. As a blogger for AtHomeFitness.com, I decided to stop and think what I’ve learned about health and fitness over these years. I’ve decided to share the top 40 things I’ve learned about health and fitness in these first 40 years.
Hopefully, I can impart a little bit of wisdom on a few younger readers. Maybe people my age will relate to what we’ve been through. And older folks can tell me I still have a lot to learn, which is true:
40. Wear the proper fitness attire
39. Update your old running shoes
38. Good music can really pump up a workout
37. Find a workout partner
36. Do exercises you like
35. Switch workout machines to keep it fresh
34. Add variety to your workout to keep it fresh and cross train your muscles
33. Incorporate as many compound exercises into your routine as possible – lifts such as squats, clean and presses, push-ups ad bench presses.
32. Keep a workout log
31. Take a before photo
30. Set goals
29. Don’t be a workoutaholic – you can actually work out too much. Give yourself a brief vacation from fitness on occasion
28. Do research before buying fitness equipment and shop with a reputable dealer
27. Buy the best fitness equipment you can afford. It will last longer, work better and you’re more likely to use it.
26. Wait at least 30-45 minutes to work out after eating
25. Find ways to reduce your stress
24. Reward yourself every now and then for a job well done
23. Warm up properly, then stretch before and after exercise
22. Use sun screen
21. Never stop challenging yourself
20. Take time to stay up to date on the latest equipment
19. Get adequate sleep
18. Get a physical and take the doctors’ screening tests; Know your body – don’t ignore changes
17. Work out with the intensity
16. Laugh often
15. Take the proper supplements
14. Eat fewer calories and more protein
13. Cut out soda pop in your diet, cut down on sugar
12. Eat more smaller meals
11. Use correct technique when performing exercises
10. Wear a seatbelt
9. Stay consistent with your exercise program
8. Limit alcohol consumption
7. Stay hydrated
6. Think positively
5. Make fitness part of your family’s lifestyle
4. Don’t start smoking!
3. If you do smoke, stop!
2. Cherish every day
1. Have faith in a higher power, it will take you a long way

At Home Fitness consultant Aaron Dorksen’s blog deals with a variety of fitness topics, ranging from workout tips, motivational ideas and feature stories on how exercise impacts people’s lives. E-mail him with comments, questions or ideas for future blogs at aaron@athomefitness.com

With Christmas now over, we have about a week left to usher in 2011.
This is the time when many people come up with a New Year’s resolution. Some get all serious about it, give it a lot of thought and vow to keep it. Others set one hastily without a lot of thought.
Unfortunately most people do not wind up keeping the New Year’s goal they set for themselves.
There are some great tips I have for later in the week on how to follow through on your resolution.
But first, let’s start by deciding upon a New Year’s resolution.
This time of year makes a lot of people do a lot of reflecting. It’s time to look back, but more importantly look ahead. What kind of person do you want to be in the coming year?
Here are 20 of the most common New Year’s resolutions as listed by Wikipedia:
Lose weight
Pursue a Satisfying and Fulfilling Career
Get a better job
Get fit
Eat right
Get out of debt
Become more organized
Save money
Improve grades
Get a better education
Drink less alcohol
Quit smoking
Reduce stress
Take a trip
Volunteer to help others
Be less grumpy
Learn something new (such as a foreign language or music)
Try to get up early in the morning
Time management
Help the poor

Although statistics show more than two-thirds of Americans will make a New Year’s resolution, less than 5 percent actually succeed.

At Home Fitness consultant Aaron Dorksen’s blog deals with a variety of fitness topics, ranging from workout tips, motivational ideas and feature stories on how exercise impacts people’s lives. E-mail him with comments, questions or ideas for future blogs at aaron@athomefitness.net

Treadmills

Once the Christmas presents are unwrapped and the excitement of the holidays is over, it’s time to stop, reflect a little about the year that was, usher in the New Year and look ahead to 2011.
When you’re doing that reflecting, perhaps you’ll come to these two conclusions during your self analysis: I really didn’t get a present that wowed me — and I need to get in better shape.
There’s one simple answer that can make you feel better about both. Buy yourself the gift of a new treadmill for your home. A treadmill for your home is a great investment and one which will more than pay for itself over the long run.
If you’ve decided you want to purchase a treadmill, or are seriously considering it, there’s a good deal of information out there you should know.
It’s a little more complicated than just going into a fitness store and walking on a few treadmills, or reading an online seller’s site and placing an order.
From my own personal experiences and talking to experts in the business, here are some of the most important tips to know before purchasing a treadmill:
* When you go into a fitness store, bring a pair of running shoes and ask to try out the treadmills like you’ll use them at home. If you plan to run on it, then run on the ones in the store you’re interested in.
Many of us have used a treadmill in a hotel or resort that doesn’t work right, is broken, or unstable and doesn’t seem to support very well.
Make sure you really like the one you buy.
Most treadmills look similar and it will be hard to tell them apart by simply walking on them. I’m told the biggest mistake people make in buying a treadmill is not taking it for a proper test “run.”
* Make sure you talk to a qualified sales associate, or thoroughly research online in order to get the treadmill that will fit your needs.
* Check the warranty!!! – One of the biggest things to consider is the warranty. There can be a huge difference in this area and I will go more in depth on this in Wednesday’s “Cost of ownership” blog.

Here are five reasons why a treadmill is the most popular home fitness product on the market:
1. Fair Weather Friend – When you have a treadmill, you can control the environment. If it’s colder or hotter than you’d prefer outside, there’s a chance of rain and lightning or high winds, a treadmill allows you to quickly bring your workout inside.
2. Convenience – If it’s getting dark and you still want to get a run in, just hop on your inside treadmill.
3. Safety First – If traffic is particularly heavy at a certain time of day, or as mentioned above storms are imminent in your area, or it’s later at night, safety fears can be put aside if you run inside on your treadmill. The footing underneath you is also a sure thing on a treadmill as opposed to possible hazards out doors.
4. Extras – A treadmill also allows perks such as easier measurements of your exact distance and calories burned than running outside and you can also control your pace and course better. With a treadmill you can program just where the hills are and how the course will be.
Shock absorption for your body is also better on a treadmill than running outside.
5. Privacy factor – And finally, if you don’t like it when seemingly every other car slows down to gawk as you run or walk through the center of town, then privacy won’t be a problem on a treadmill inside your own home.

At Home Fitness consultant Aaron Dorksen’s blog deals with a variety of fitness topics, ranging from workout tips, motivational ideas and feature stories on how exercise impacts people’s lives. E-mail him with comments, questions or ideas for future blogs at aaron@athomefitness.com

The holidays are a time for lots of fun, family and food.
If you over-indulge on the latter and consume too many calories, there are a few ways to burn off some of the calories quickly meven if you have a busy holiday schedule.
It’s not hard to lose track of the calories in a hurry with delicious food items all around you, cold adult beverages and the excitement of Christmas or New Year‘s Eve.
To help work off some of those extra calories, here are five holiday fat-burning tips. Do them in addition to your normal workout, or for sure if you don’t exercise very frequently:
1. Take a 15-minute jog or walk – Squeeze in a run on the treadmill or walk to help burn those extras calories. Maybe you could walk before your family gathering, at lunch time or in the evening after presents have been opened.
2. Do alternating sit-ups and push-ups – Alternate between doing three sets of sit-ups and push-ups, doing close to your max for each. An example might be 30 push-ups/50 sit-ups, then 25 sit-ups/50 sit-ups and finally 25 more push-ups/40 sit-ups. Squeeze out those last reps in the final set – that’s where you really make gains.
3. Go for a short bike ride – Hop on the exercise bike, or if there’s good weather where you live ride outside. Even if you can get a short ride in it will help burn off some of those lurking calories.
4. Eat healthy again in the days after – Try to eat small, light meals the day after your Super Bowl belly-buster night. Snack on fruits and vegetables and whole foods – avoid processed foods. That’s really the way you should be eating anyway.
5. Drink lots of water – Flush your system clean by making sure to drink at least 6-8 glasses of water during the day.

At Home Fitness consultant Aaron Dorksen’s blog deals with a variety of fitness topics, ranging from workout tips, motivational ideas and feature stories on how exercise impacts people’s lives. E-mail him with comments, questions or ideas for future blogs at aaron@athomefitness.com

The rush of the holiday season leaves lots of us in a doubly tight pinch: Short on time and ideas.
Fear not because today I have seven last-minute fitness gifts between $100-$1,000 that may help you get that special someone a Christmas present they’ll really enjoy.
1. LifeSpan TR800 Treadmill ($895 through AtHomeFitness.com, save $104) – The TR800 folding treadmill is intuitive and simple to operate. It’s space-friendly and fits nicely into a home. The console features soft touch buttons so you can quickly select an exercise program or just press Start to begin exercising. Exercise programs are designed to help you achieve your goals for Weight Management, Healthy Living, Sports Training or Heart Rate Control. Convenient controls on the large handlebars let you adjust your speed and incline, and monitor your heart rate. Folding and unfolding the TR800 is easy due to the hydraulic system that safely and gently lowers the treadmill to the ground.
2. Vision Fitness X20 Elliptical ($999, through AHF) – The Vision Fitness X20 elliptical trainer is one of the most eagerly awaited products to hit the market in a very long time. While Vision Fitness has always been known to create exceptional products, there were those who said a $1000 elliptical could not be considered a “high end” machine. They were wrong and Vision Fitness has done it!
3. LifeCore Fitness LC985vg Elliptical (sale price $799, save $400 through AHF) – The LifeCore Fitness LC985vg Elliptical is a combination of the LC980 and the LC990, combining some of the best features of both models while keeping the price in the mid-range. LifeCore Fitness has truly made a remarkable machine, engineering one of the most compact and fluid ellipticals in the market today.
4. Bosu Ball Professional ($154.99 through AHF) – The Professional version of the Bosu Ball has an upgraded quality from the Home Version. With a heavier grade material on both the ball and the frame, the Bosu Ball Professional version will stand up to the harshest of environments and look great in the process. Neuromuscular physiology, which helps to define human movement, provides the science that backs this remarkably complete approach to training
5. Dr. Hoys Pain Relief Gel 64oz ($174.99) – Get 64 ounces of the award winning gel. Great for commercial environments. DOCTOR HOY’S can aid in the relaxation of muscles prior to and after physical activity. Because menthol leads to an increase in blood circulation and oxygen flow, applying the product can be very beneficial in many situations. For example, when muscles contract, the cells within the muscle use more oxygen and produce more waste products
6. Massages for a year (price varies, ask for discounts for multiple massage purchase from a reputable practitioner or salon) – Anyone who’s ever had a massage from a licensed professional can attest to how great they can make you feel, and also help limber you up to work out better. I can’t think of a much better gift than to give someone you love “Massages for a year” by getting them gift certificates for 12 massages in 2011. Or, if that’s too pricey, get them certificates for something like two, four or six massages in the coming year.
7. AHF Gift Cards (get whatever $$$ you want) – Check out www.AtHomeFitness.com for the present that can never go wrong – gift cards.

At Home Fitness consultant Aaron Dorksen’s blog deals with a variety of fitness topics, ranging from workout tips, motivational ideas and feature stories on how exercise impacts people’s lives. E-mail him with comments, questions or ideas for future blogs at aaron@athomefitness.com

The rush of the holiday season leaves lots of us in a doubly tight pinch: Short on time and ideas.
Fear not because today I have seven last-minute fitness gifts under $100 that may help you get that special someone a Christmas present they’ll really enjoy.
1. EKHO FiT28 Unisex Heart Rate Monitor ($99.95 through AtHomeFitness.com) – If there is a feature on here it doesn’t have, then it’s a feature you don’t need for your work-out. Do you want to waste time messing around with a GPS? Do you want to waste time setting your altimeter? Do you want to run home, turn on your computer and download data? Or do you want to work out?
2. Ekho Three Pedometer ($18.95, AHF) – The EKHO THREE Pedometer tracks steps and multiplies them by your stride length to calculate the number of miles you traveled.
3. Dr. Hoys Pain Relief Gel 8oz ($26.99, AHF) – DOCTOR HOY’S can aid in the relaxation of muscles prior to and after physical activity. Because menthol leads to an increase in blood circulation and oxygen flow, applying the product can be very beneficial in many situations. For example, when muscles contract, the cells within the muscle use more oxygen and produce more waste products. An increase in blood circulation aided by DOCTOR HOY’S will allow the muscles to get the needed oxygen
4. GoFit Core Disk ($24.99, AHF) – The core disk is an excellent way to add a new level of difficulty to your workout. The soft disk can utilized in pilates, yoga or regular workouts to work your core muscles, increase balance and stability. Comes with a Core Performance training DVD to optimize your knowledge of the product and exercises.
5. Smartweight Power Tube, 10 LB.($13.99) – Has contoured handles, door connector and exercise poster to help you perform a variety of stretches and exercises.
6. FitDeck cards (approx. $10-15 at most book stores) – Excellent stocking-stuffer for the home or to take on the road while traveling. Sized like a deck of playing cards, FitDeck cards show exercises that require no equipment, such as jumping jacks, situps and pushups.
7. At Home Fitness Gift Card – Check out www.AtHomeFitness.com for the present that can never go wrong – gift cards.

At Home Fitness consultant Aaron Dorksen’s blog deals with a variety of fitness topics, ranging from workout tips, motivational ideas and feature stories on how exercise impacts people’s lives. E-mail him with comments, questions or ideas for future blogs at aaron@athomefitness.com

Healthy Gift Ideas for Kids

It seems harder and harder sometimes to get young children off their backsides in front of the computer, video game system or big-screen TV.
Get the child on your Christmas list this month moving with a fun gift that will keep them occupied and moving their muscles at the same time.
Seven healthy gift ideas for children are:
1. Jump rope – A fun, healthy way to get exercise. Tell them to try to jump rope for 5-10 minutes straight, do double jumps or tandem jumps.
2. Ping pong table – Have hours of fun especially during winter months in cold climates with this vintage indoor recreation staple.
3. Sports equipment – Whether it’s a new basketball, baseball or football, or even putting up a basketball hoop in your driveway, get the kids moving and learning through sports.
4. Sled – If you live in a colder climate, get the kids a sled and have great afternoons going up and down the slopes. They’ll burn off lots of calories without even realizing it.
5. Nintendo Wii Fitness – One video game system that does get you moving is the Wii Fitness system. This is a fun way to get kids interested in fitness.
6. Twister — This classic game is sure to entertain the kids and get them moving — and laughing. Buy the classic game or new DVD version.
7. Light free weights — For young children who are playing sports in the pre-teen years, such as 9-12, it’s OK to have them start doing some muscle toning and flexibility work.
Many people ask, “When is it OK for kids to start lifting weights?” There’s no exact answer, but generally for pre-teen kids the focus should be on general muscle toning. If free weights are lifted, they should easily be able to do three sets of 10 with a certain weight. Pre-teen years are not the time to start lifting heavy weights, or making it a habit of lifting to failure and over-stressing joints.
Get your pre-teen a light pair of dumbbells, a bar and weight bench and start teaching them some basic lifts.

At Home Fitness consultant Aaron Dorksen’s blog deals with a variety of fitness topics, ranging from workout tips, motivational ideas and feature stories on how exercise impacts people’s lives. E-mail him with comments, questions or ideas for future blogs at aaron@athomefitness.com

Picking out the perfect Christmas gift can be difficult and time consuming.
I’ve got the perfect solution today with seven healthy Christmas gift ideas for the kitchen. Show the special people on your list how much you love them by giving a practical gift that will actually help make them healthier:
1. George Foreman Grill – The Foreman Grill is one of the simplest, most effective ways to prepare all kinds of meats in the kitchen. It doesn’t take up much space, is easy to use clean. It makes meat healthier by allowing grease to drip into easy-to-clean tray atthe bottom.
2. Slow Cookers – Allow you to make a wide variety of tasty foods. Add ingredients, set timer and enjoy a great meal such as shredded chicken, stews and soup.
3. Blenders – Whip up a healthy fruit smoothie for breakfast or a snack. Hand blenders can be used to whisk or blend food ingredients such as eggs, salsas or soups.
4. Salad spinner – Great way to clean lettuce or other vegetables and get them ready to eat quickly.
5. Healthy recipes cookbook – Give your loved one or friend a plethora of great ideas for healthier eating. I gave a relative a book with healthy and unique soup ideas who still thanks me years later.
6. Fruit Basket — Instead of giving chocolate, give them a fruit basket. Some companies even offer a fruit of the month club, meaning fruit will be shipped to the gift recipient throughout the year.
7. Vegetable steamer – Allows you to prepare healthy vegetables and recipes with ease.

At Home Fitness consultant Aaron Dorksen’s blog deals with a variety of fitness topics, ranging from workout tips, motivational ideas and feature stories on how exercise impacts people’s lives. E-mail him with comments, questions or ideas for future blogs at aaron@athomefitness.com

Last-minute Christmas shoppers still have a chance to take advantage of a great last-minute deal.
The ElliptiGO is a new fitness sensation that’s sweeping the nation and for the rest of the December it’s still available for introductory price of $2,199. Starting Jan. 1, 2011 the new fitness phenomenon that combines riding a bike and an elliptical machine will be bumped up to a price of $2,499.
ElliptiGOs are on back order at many fitness stores, but a limited quantity are still available through At Home Fitness.
Chances are you’ve seen the ElliptiGO featured on television, on a show such as “The Doctors”, or in a magazine, or maybe even watched someone in your neighborhood riding one.
The ElliptiGO bike was invented by former Ironman triathlete Bryan Pate to help runners avoid beating up their bodies through repeated impact.
It’s an outdoor bike with eight speeds that’s a cross between an elliptical trainer and a bicycle.
You can take the traditional elliptical motion outdoors to get a running experience like never before.
The ElliptiGO’s pedals move in a forward motion that’s very similar to a runner’s stride, but minus the hard impact from bouncing up and down on the road or track.
Pate, a former cyclist and triathlete who suffered hip and knee injuries, said the ElliptiGO is a low-impact, high-output, cross-training bike that combines running and cycling. It weighs just 40 pounds.
Depending on your leg strength, you can cruise at about 15-25 mph on the ElliptiGO. Hand levers that connect to rim brakes on the front and rear wheels help you slow down or stop.
For more on the ElliptiGO stop in at At Home Fitness in Arizona, or visit their website.

At Home Fitness consultant Aaron Dorksen’s blog deals with a variety of fitness topics, ranging from workout tips, motivational ideas and feature stories on how exercise impacts people’s lives. E-mail him with comments, questions or ideas for future blogs at aaron@athomefitness.com