This week between Christmas Day and New Year’s Day is the time when countless people set a New Year’s Resolution for themselves.
Statistics show that as many as two-thirds of us make a New Year’s Resolution, but unfortunately only around 5 percent actually carry them out all year.
Among the most common resolutions are taking steps to improve one’s health. There are steps you can to take to greatly improve your odds of carrying out your resolution.
It all starts with picking a smart goal, or goals, for the New Year. And explicitly writing them out.
To help people focus on what resolutions might be important them, or perhaps spark some new ideas, here are seven possible New Year’s Resolution goals you might consider for 2012:
1. Eat better – By eating better, I mean establish an all-around healthier diet that you’ll be able to maintain long term. Avoid crash diets or fad diets.
2. Lose weight – Take weight off the smart way by eating right and exercising, and, as mentioned above, avoid so-called “quick fixes.”
3. Get fit – Begin an exercise program or improve the one you’re on.
Experts say at least 30 minutes of moderate exercise at least three times a week will greatly improve your health.
4. Drink less alcohol – Limiting alcohol intake or cutting it out altogether is a major health improvement. This may take people getting professional help to accomplish. Some people obviously should avoid alcohol all together. Avoid alcohol before bedtime in order to get better quality sleep.
5. Quit smoking – Same as drinking less alcohol – will greatly improve your health, but could take outside help to do. Your doctor may be able to help you find the right plan for you.
6. See your doctor – If you haven’t been to see your family doctor in a while, pay him or her a visit. Regular exams can keep little problems from becoming big health issues.
Ask your doc about any changes you plan to make for your New Year’s Resolution(s).
7. Set up a home gym (or add to your current setup) – What better way to make sure you’ll exercise than by setting up a home gym, or improving an existing one? Write down what your fitness goals are, what equipment you’ll need and talk to one of the highly trained sales associates at At Home Fitness.
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

If you’re short on time, or can’t get to a gym, your fitness level doesn’t have to suffer. Here are 10 ways to get a fast, efficient workout away from the gym:
* Exercise band – Attach your exercise band to a door or wall and pull and stretch your way to better shape. There are countless ways to strengthen your biceps, triceps, shoulders, back, core and legs with exercise bands. You can also use power tubes to stretch and exercise in a similar manner.
* Circuit train – Do a circuit of exercises consisting of things like push-ups, pull-ups, bicep curls, dips and sit-ups, followed by a one- or two-minute jog around the room. Repeat the circuit several times, You can also change up the exercises.
* Pull-ups – A great way to train arm and back muscles, Try them close-grip or wide-grip.
* Push-ups – A great way to work arms and chest, try them with different hand placements and angles. Do wide-grip push-ups and incline or decline push-ups to work chest and arms in different ways.
* Plyometrics – A great way to strengthen your legs, perform different types of jump exercises depending on space and time you have.
* Lunges – Another excellent exercise, lunges are a great thing to do after a run or as part of your workout. You can hold dumbbells or kettlebells while doing them or go without. They’ll work your glutes and hamstrings on the front leg, while the back leg will fire up the quads and calves. There are many different ways to perform lunges, such as side to side, static lunges and low lunges.
* Single-leg dead lift – Standing on one leg with the other behind you and in the air, keep shoulders back and straight and hinge forward. Then reach toward the floor. Return to starting position and repeat. You can hold a dumbbell for added difficulty. Will really work the glutes and hamstrings.
* Side-lying leg lift – Lay on a mat or the floor and do these for another great way to work the glutes, along with abs. Strap on ankle weights to make these tougher.
* Step-ups – Step on to and off of a raised platform to get a good workout of the glutes, along with calves and rest of the legs. Do them slowly and don’t stay in bottom position long to keep the emphasis on the glutes.
* Plank – Arguably the simplest, best way to work your abdominal muscles is the Plank. Most people know about sit-ups, ab crunches and even using exercise balls for sit-ups, but the Plank out-performs them all when it comes to results.
It’s a core-strengthening exercise worth trying.
Here’s how to do a basic Plank: Lay face down on the floor or use an exercise mat or other flat surface, Get in starting Plank position with forearms and toes on the floor, Prop yourself up to form a bridge using your toes and forearms and keep your back flat and hips parallel to the ground.
It’s important to keep your back in a flat alignment – don’t let it sag or prop up too high. Looking straight ahead will help you keep your back straight
Basically, you’re lifting yourself up to a parallel position and supporting yourself.
Hold this position for 10 seconds to start. Over time work up to 30, 45, 60 or more seconds.
BONUS TIP: How many repetitions should you do when exercising?
If you’re trying to increase strength and muscle size, perform three sets of between six and 10 reps.
For basic toning and strength training do three sets of 8-12 reps.
Always consult a doctor or certified athletic trainer before starting or drastically changing your workout routine.

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

Take it from a guy, cheap cologne is not a good Christmas gift. Neither is a tie in many cases.
If you want to get your loved one something that won’t gather dust in a corner, sit in a drawer or be re-gifted, here are several last-minute fitness present ideas arranged by budget to give this Christmas.
Spend a lot – For the last week I’ve been listing A-list fitness gift ideas. If you really want to wow someone, and give them a gift that will keep on giving, go back and review my A-list picks.
They are treadmill, elliptical machine, vibration plate machine, exercise bike and home gym.
Those are gifts that will cost more than usual for many people, but will never be forgotten by the people they’re given to if you give top quality products.
Spend some – There are lots of great choices for last-minute gifts in the mid-range price sector.
Here are some ideas to check out: Kettlebells, dumbbells, weight bench, Heart Rate Monitor (note: EKHO FiT28 Unisex Heart Rate Monitor, $99.95 through www.AtHomeFitness.com is a good one)
Spend a little – Being on a budget doesn’t mean you can’t give a great fitness gift. Here are some ideas at the low end of the cost spectrum.
Ekho Three Pedometer, Dr. Hoys Pain Relief Gel, GoFit Core Disk, Smartweight Power Tube.
Here’s another budget idea: 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.
BONUS TIP
Can’t decide? Put together a fitness basket. Some ideas to put in the basket are an exercise ball, workout clothes, calorie counter, power tube, jump rope, energy booster snacks and other exercise goodies.
ONE LAST THING
Another great ideas is an 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

Are you or someone close you you looking to get stronger in 2012.
If so, an A-list Christmas gift you should consider is a home gym machine.
What could be a better way to ensure that you’ll exercise than to have the convenience of owning your own home gym?
A home gym gives a person the ability to exercise whenever they want and to totally control the workout environment because it’s in their own home.
The Home Gym includes one or two weight stacks, with fixed arms and hand grips. It can be bulkier and more expensive than Functional Trainers.
Most movements on a Home Gym follow a set plane, such as military press for shoulders, bench press for chest or leg extensions.
Home Gyms are great for beginners as they are generally regarded to be easier to use, but they can also benefit experienced lifters.
They can be a good complement to lifting with free weights because Home Gyms will keep you on a controlled lift and do a good job of isolating specific body parts.

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

Many innovations have come along in the fitness world since the exercise bike became popular, but few machines can match the benefits bikes bring to an extremely diverse section of the population.
When trying to decide the perfect last-minute, A-list Christmas gift to give a friend or loved one, you might want to consider an exercise bike.
Exercise bikes range from the simple to the high-tech, complete with video screens to map out courses.
When you’re beginning an exercise routine, it’s important to find something you enjoy and is easy to do. That’s what makes the stationary bike or recumbent bike an ideal choice, especially for the novice exerciser or someone with back, knee, or joint problems that make running or walking more difficult.
A stationary bike is very easy on the joints, and also easy to use compared to say a treadmill or elliptical machine.
Having a bike indoors can also offer great freedom to ride when you want and also stay out of the elements. You can ride watching TV or listening to music, day or night.
Even for highly fit individuals, an exercise bike can still be a great way to get loose, change up the cardio routine or cool down.
Exercise bikes put less wear and tear on your legs than running on a treadmill. You won’t burn quite as many calories as running in the same amount of time, but exercise bikes still offer the chance to get consistently good workouts.
Studies show on average that people burn 750 calories per hour on a treadmill, compared to 550 on an exercise bike.
However, that can be a little misleading because for many people it’s much easier to keep up a good pace longer on an exercise bike than a treadmill.
So in the long run, you may be capable of burning more calories on a bike.

Recumbent or upright bike?
Upright exercise bikes have been around a long time and look like the bikes we grew up riding on.
To more and more people, though, recumbent bikes are the popular choice.
with no back support and a great way to work out the legs, especially the quads.
For avid outdoor cyclists, during the cold months they’re the next best thing to riding outdoors.
Upright bikes are also a great way to warm up before a workout, cool down and-or get a cardio workout on.
You get a lot more support from a recumbent bike, which offers a back rest with curved lower-lumbar support and puts more emphasis on the hamstrings.
If you have had any back trouble, a recumbent bike might be the best choice because of its added support. When choosing a stationary bike, comfort is a big key.
For many people who are way overweight a recumbent is a great way to start the process of trimming down. You can get a cardio workout on it without putting much stress on the back and joints.
Each type of fitness bike has its pros and cons depending on your riding preferences and fitness goals.
Some people feel the recumbent fitness bike is more ergonomically
and bio-mechanically correct because of its frame and handlebar design:

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

When it comes to gym equipment, one of the best ways to get a great cardio and leg workout with putting excess stress on your joints is the elliptical machine.
Getting an elliptical machine for a friend or loved one would certainly rank near the top on anyone’s A-list for the best fitness-related Christmas gifts.
Although treadmills are the longtime dominant fitness machine for cardio exercises, elliptical machines continue to gain in popularity.
Go to any fitness club or gym that has both machines and you’ll likely see people getting great workouts on both.
Elliptical trainers differ from treadmills in that they give you an upper body workout as well a leg workout due to the handles you grab onto.
Thanks to secured footpads, there is little or no impact on your feet, knees and joints as you perform the elliptical motion.
Many people switch to ellipticals because it’s less harsh on the joints, especially older folks.
For people looking to change up their workout or get more motivation, the different type of movement on an elliptical machine does the trick.
Older people or those looking for a new twist to their workout might like the elliptical better, but whatever direction you choose both pieces of equipment offer an excellent way to improve cardio health and tone muscles.
Because ellipticals give a thorough, complete-body workout for the upper and lower body simultaneously, the heart rate elevates quickly.
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

Whole Body Vibration machines, also know as Accelerated Vibration Training machines, might not be as well known to people as fitness staples such as treadmills and elliptical machines.
However, they’re an incredibly fast growing part of the fitness industry and an A-list gift idea that people of all ages can benefit greatly from.
Accelerated Vibration Trainers such as the 3G Cardio® AVT™ 5.0 Vibration Machine allow people to get better training results in less time than traditional methods.
The person training on a vibration machine holds common exercise positions, such as a squat, pushup or calf raise. The vibrations will cause the engaged muscles to reflexively contract.
Whereas a normal squat may only activate about 30-60 percent of the leg muscles, the acceleration trainer will allow a person to keep going and engage up to 99 percent of the muscle group. Fast-twitch and stabilizing muscles become more engaged, and more strengthened in the process.
The 3G Cardio® AVT™ 5.0 Vibration Machine is one of the very best vibration machines on the market and winner of two Best Buy awards. The ergonomically-correct handles, and comfort of the vibration platform and overall stability of the machine help make anyone feel at home on it.
And the adjustable power levels will make sure the user gets the vibration power needed to get the best workout possible.
Don’t just take my word on it. Try out a vibration training machine today at one of At Home Fitness’ superstores in Arizona or learn more about them at www.athomefitness.coom.

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

When thinking about a top-of-the-line fitness gift to give a loved one, friend or even yourself for Christmas, a treadmill is as good as it gets.
Arguably the MVP of a club or home gym, the treadmill comes in a variety of styles and prices to meet your needs. They also benefit people of just about any age.
With a treadmill you can customize your training however you want.
Set the speed, incline, intervals and time of the workout with countless options available to be programmed.
On a treadmill the running surface is consistent every time. You won’t have to worry about tripping or falling after running over a hole or rock and hurting yourself.
Of course, when you have a treadmill, you also control the environment. If it’s colder or hotter than you’d prefer outside, or there’s a chance of rain and lightning or high winds, a treadmill allows you to quickly bring your workout inside.
Many people also value being able to control the entertainment around them while using a treadmill. You can face the TV or place a magazine on the treadmill rack. Or set up your home stereo however you want nearby. By the time your favorite TV sitcom is over you can have a great half hour workout in.
Another benefit over running outdoors is that the padded surface on a treadmill makes for a softer landing than running on may outdoor surfaces. The treadmill is easier on the joints and limits extra strain on the body.
It’s also easy to chart how far or fast you’ve gone on a treadmill, or how many calories you’ve burned, as treadmills offer a visual display to track results.
Stop into a specialty fitness store or check out www.athomefitness to learn about great online deals available for fitness equipment.

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

Most people gain an average of 5-7 pounds during the holiday season from Thanksgiving to New Year’s Day.
That’s one club you probably don’t want to join – and with a little planning can have fun and still avoid joining.
You can have a great time and sample some of the fine food and drink, while still staying in shape.
Here are six tips to avoid holiday weight gain:
1. Plan for good health – Make time to shop for healthy food and set aside time to exercise.
2. Some exercise is better than none – You’re likely to get busier, but don’t put off exercising altogether. If you can only work out for 20 minutes instead of 40, or only get to the gym twice a week instead of four or five times, then settle for the minimums. It will help avoid some of the holiday weight gain and start stronger in January when you go back to exercising full time.
3. Eat healthy before parties – If you’re going to a holiday party, it’s very important to eat a good breakfast and/or lunch. Maybe even work in a healthy snack.
At the party go ahead and sample the rich in calories really good stuff, but if you’ve eaten good ahead of time you won’t gorge on high-calorie food.
4. Eat some healthy stuff at parties – Mix in some vegetable and fruits on your party plate to fill up on some healthy food.
5. Work out at home – If you normally work out at a fitness club, save some time by exercising at home.
Consider buying a treadmill, elliptical machine or other piece of equipment to work out at home. You can exercise whenever and however you want and will save time of commuting to the club and waiting in lines.
6. Limit alcohol intake – Mix in a glass of water between alcoholic beverages to cut calories. Drinking alcohol can also compromise smart food choices – and of course other judgment.
Happy Holidays to all!

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

In life too much of the same thing can result in a person becoming bored and stagnant.
The same is true for your cardio workouts.
Months or even years of doing the same things, such as performing treadmill or elliptical machine workouts the same way, can cause a person to plateau.
Here are five great ways to change up your cardio workouts. Try some of these tips and you should notice a burst of energy and ultimately get into even better shape. Turns out variety is the spice of life, even when it comes to exercising.
1. Intervals – You can change up any exercise by simply changing the way you do it. Interval training is one of the most basic, but best changes you can make.
Research shows that a 20-minute interval training workout can actually be more beneficial than walking or jogging along at a low speed for 30-40 minutes.
Instead of jogging or walking along at basically the same pace, interval training means you run or walk faster for periods of 2-3 minutes or longer, for example, then back down the intensity for 30-60 seconds, then speed up again.
Running too fast or even walking too briskly can cause injury, though, if people aren’t used to it. Proceed with care before you speed up too fast and consult with a doctor before making any major changes in your workout routine.
Other ways to add intervals to your workout are to change the incline and-or resistance of the machine you’re using.
2. Use a rowing machine – Rowing machines have been around for decades, but often sit in the back corner of a gym. However, rowing machines can provide a great cardio challenge, build muscle and provide a fun change from most people’s usual cardio workouts.
3. Swimming – Called the best all-around exercise there is by many people, swimming is also an excellent way to cross train.
4. Stair climber – Hop on a stair climber and get a highly challenging cardio workout that will push you in different ways than your usual 20-30 minutes on the treadmill or elliptical.
5. Take a bike ride – Whether you go for a ride outside, on an exercise bike or take a fast-paced spinning class, it’s an excellent way to get great interval training.

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