It’s the end of January and your patience for lines at the elliptical is likely running thin. You’re thinking about skipping your workout, maybe rewarding yourself with some mac and cheese + Netflix and we can totally relate. But don’t give up! We’ve got some expert advice on how to keep your resolutions and make 2018 the year you treat your body right☝️.

Michael Worley, Bon Secours exercise physiologist, has a super real piece of advice to set SMART goals: specific, measurable, achievable, results focus, and time-bound. Make sure you set achievable goals in a timely manner (what do you want to see in a month? three months? a year?). If you’re anything like us, you struggle with this whole darkness by 5:30 p.m. and still kinda dark at 7:30 a.m. To combat the unmotivating darkness, Worley suggests purchasing a 3-month gym membership so no matter how dark or cold it is, you always have somewhere to better yourself and get you through winter.

Worley warns of the risk from starting off your new routine too aggressively. Don’t work out to expect immediate results: you’ll get burnt out quickly and maybe even injured. If you’re someone who isn’t a fitness guru and you’re working out for the first time in a while (football season > the holidays > winter, it’s hard), start with cardiovascular-based exercises. Try to do 150 minutes of cardio a week, anything from swimming, walking, row machine, running, etc. 🏊‍♀️

❤️ Once your heart is feeling healthy, move on to strength activities that increase your metabolism, build strong bones, reduce ligament strains, etc. Try pull-ups or walking lunges 💪.

If you’re someone who is motivated and challenged from working out with others, group exercise classes may be for you. They hold you more accountable and you can vibe off the energy of others. Not to mention, injuries aren’t as likely thanks to well-versed instructors who really know what they are doing.

“Exercise exists because activity did not.” - Michael Worley

We really love this quote and it brings up a good point: humans used to do more physical labor but with computers + tech, we’ve become sedentary and our bodies are really suffering.

But good news, spring isn’t far (if you can believe it) and we have so many options to get you outside + active. Take a walk through Paris Mountain State Park or bike down the Swamp Rabbit Trail, volunteer with Habitat for Humanity or do some gardening. 🚴 Make the most of our city for you and your health.

Pro tip: Avoid fast food (that goes without saying) but if you’re in a time pinch and need something ASAP, head to a grocery store. They will sell you individual fruits + veggies that’ll help you power through your day 🍎.