Are you feeling heavy, flabby, and lacking energy?

These are all symptoms of post holiday binging. We all feel it, so now it’s time to do something about it.  Most of you have probably set a New Year’s resolution, which most likely includes losing weight, eating healthy, and being more active.

Resolutions are a great way to kick start healthy active living. However, if you don’t have a set plan for how to achieve these goals, you might not achieve them.

Try to set a S.M.A.R.T. goal that is specific, measurable, action-oriented, realistic, and timely to keep you motivated as you reach your goal.

Specific: Goals should be as specific as possible.

What end result do you want? For example, ‘I want to run a 5k marathon,’ or ‘I want to walk up the stairs and not feel winded.’

Measurable: By setting a goal that is measurable, you can track your progress more efficiently.

For example, set a numeric value for weight loss or use a rating scale if a specific number cannot be applied.

Action-Oriented: What action will you take to achieve this goal?

For example, ‘I will walk for 45 minutes three times a week’ or ‘I will sign up for Body Blast and commit to three sessions a week.’

Realistic: In order to maintain motivation, set a goal that is realistic. Give yourself time to progress at a realistic pace.

Timed: Set a deadline for your goal. If you are working on a long-term goal, set short-term goals to keep you motivated.

The biggest excuse we hear for not exercising is “I don’t have time.”

We always reply, “Do you have time to watch TV? Do you have time to drink coffee and read the paper? Do you have time to press snooze three times?”

If you have time for all of these activities then you have time for a quick workout. The new wave of exercise is to do a short, intense, full body workout. This type of workout will help you reach your goals faster in a time-efficient manner.

For a quick intense workout, pick four to five exercises, such as burpees, squats or push ups, and perform each exercise for one minute with little to no rest in between. Repeat these exercises two to three times. You will be totally shocked at how sweaty and out of breath you will get.

If you are accustomed to being active or have been given clearance by your doctor to exercise at higher intensities, then try this type of workout at home or join a class.

GET S.M.A.R.T.

Specific

Measureable

Action-oriented

Realistic

Timed

Jill Andrews is the owner of Fitness 4 Life. Her  column will appear in The Echo every two weeks.