Start the new year right – stay strong

By Kay Wagner LMP, CPT | Jan 04, 2012

So many things are uncertain. There’s so much we can’t control. But we CAN stay strong. And there’s only one way to do it. Move your body.

John F. Kennedy said “Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity.”

What’s your excuse? Mine is, ‘It won’t hurt if I skip one day.’ That day stretches to weeks and months. I have changed my words to ‘I’m doing it today because I always FEEL BETTER afterwards.’

Dr. Oz recommends giving yourself a robust reward after completing the first week of a goal. Then repeat your reward system weekly until you have 21 days under your belt. When we give ourselves desired rewards it stimulates brain chemistry to keep us on track and feeling optimistic.

A robust reward could be to have a massage, go to a movie or visit a new golf course.

Make your goals realistic. Start with 10 minutes per day or one class.

What’s your work out style? Boost your health and vitality by working with a personal trainer or taking a class. It’s a winning plan unless you need more solitude and enjoy working out alone. Then look for new DVDs or music to follow.

If you’re bored with exercise, try Zumba, or a new class that sounds fun.

What’s the most tried-and-true secret for staying fit?  Put it on your calendar. And no excuses!

If you exercise in the house, consider adding a fresh, natural scent to the air. It’s simple and cheap to add a few drops of lavender, peppermint or lemongrass essential oil to water in a spray bottle.  Spritz your work out area and yourself.  

My best suggestion for essential oils is Dandelion in Ballard. Simple mail order and best quality oils. Super Supplements carries good oils too.

 A common cause of derailment from fitness is an injury or painful problem area. For example, if you hurt your low back, focus on strengthening your upper body while your back heals. Or increase deep stretching. Be sure to do back therapy exercises as well. Or if you have knee or foot pain, do seated strength training or floor exercise like free weights, pilates and ab strengthening.

When I had a whiplash, I continued lower body stretching and strengthening. But I had to give up swimming and neck exercises. I gave extra TLC to my neck, alternating with ice, heat, rest and massage. But I kept my body strong even with limitations.

We can’t fix the economy or world condition, but we each have the power to stay strong.

 As Mohandas Gandhi said “It is health that is real wealth and not pieces of gold and silver.”

This year fill your treasure chest with the riches of a strong, healthy body and mind. HAPPY NEW YEAR!

#Kay Wagner. LMP & NASM Certified Personal Trainer, leads Seniors Strength Training, Yoga & Pilates at Rosehill Community Center. Kay offers PERSONAL TRAINING & SPA FACIAL MASSAGE in her studio overlooking the mountains and water, at 828 2nd St. in Mukilteo. Call 425-353-4545. “Like” her on Face book @ Kay Wagner Wellness. Visit

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