Evaluate and Celebrate Progress

A sure way to sabotage your health resolutions is to rush in and expect immediate results. If for the past several months, you've lived a sedentary lifestyle with no exercise and meals of fatty foods, crash dieting and working out every day will not last long and will have limited pay offs.

The key is to access where you are before starting and ease into your plan. Your overall objective should drive you for the next 364 days, so there's no reason to cram everything into the first 25.

With that said, all great plans have measurable results. You can check in after a predetermined time on the progress you've made. If you began making changes at the start of the month, now is a great time to evaluate your plan. If you're not following through on certain elements, how can you tweak your plan to be more effective?

More importantly, enjoy the accomplishments you have had so far. If you've made better food choices or are taking a walk everyday, celebrate! Treat yourself with a new book or see a movie - sans an unhealthy trip to the concession stand, of course!

Motivation in the Cold

Whether it's for the fresh air or the sunlight, many people prefer to exercise outdoors. When temperatures drop, it can be harder to be motivated and stay safe while outside. According to the Mayo Clinic, there are a few things to remember before heading outdoors this winter:

Check with your doctor. While many experts agree that nearly everyone can exercise safely in the cold, it's important to always check with your doctor before starting an exercise regimen. Exercising outdoors in extreme heat or cold may exacerbate pre-existing conditions, so make a date with your physician before starting your outdoor workout routine.

Layer it on. One of the mistakes outdoor exercisers make is dressing too warmly. It's easy to overlook that exercise generates a considerable amount of heat, even when it's extremely cold outside. To ward off the cold and prevent overheating, dress in layers that can be easily added or removed.

Protect your extremities. When it's cold, don't forget to protect your hands and feet from frostbite. Consider wearing an extra pair of gloves and socks, and top off your exercise ensemble with a hat to keep your ears warm and prevent the loss of body heat through your head.

Use sunscreen. Don't be fooled by cooler temperatures - you can still get sunburned in the winter. Select a sunscreen that contains an SPF of 15 or higher.

Stay hydrated. Drink plenty of fluids before, during and following your workout to avoid dehydration, which can occur just as frequently in the winter as the summer.

Consider these tips before heading outside to workout during the winter months. Don't forget to consult your physician before beginning a new exercise or nutritional program.

Fitting In at the Gym

If you've resolved to workout more this year, you know it's an exciting feeling in the beginning - planning your workouts and relishing in the euphoric feelings of accomplishing a goal. After a few weeks, however, the resolutions fall by the wayside and everyday life (and bad habits) tends to seep back into your plans.

Perhaps doing it all on your own is not the best way. Each year, millions of Americans join a local gym or health club and studies show that they are 25% more likely to stick to their plan than someone who goes it alone.

Joining a health club is a commitment, making it extremely important that you find the right club for your needs. Before joining, here are some tips for finding the proper health club:

Ask for a tour of the facilities, including locker rooms and saunas. See if the club provides proper cleaning products for members and offers properly functioning and up-to-date equipment.

Make sure the drive to the club is something you can fit in your routine. Physical proximity is one of the most important elements in maintaining club membership.

Ask staff for additional information and qualifications of fitness trainers. Make sure they are accredited and properly licensed to train or teach fitness classes.

Ask the staff for member references. Follow up with members who can tell you their likes and dislikes about the club.

Check to see if the club offers trial memberships. This will give you a chance to use the facilities to see if it's worth the membership fees.

If you have children, check to see if the club offers childcare facilities or a kids' fitness program. Also find out if the price is included in your membership fees.

Once you find the gym that fits you, it's only a matter of time before your fitness goals are realized.

Make Smart Eating Choices

This year, think healthy - not thin! Most people are successful at long-term weight loss if their motive shifts from wanting to be thinner to wanting to be healthier. Every individual can make specific choices within their own diet to maintain a healthier lifestyle, but there are some general tips that will help anyone with nutrition resolutions:

Drink more water. It keeps your system clean and fights hunger pains. Next time you're hungry, reach for a glass of water instead of junk food.

Start your day with a nutritious breakfast. A Harvard University study found that those who ate breakfast every day were 44% less likely to be overweight and 41% less likely to suffer from insulin resistance. Good choices include a multi-grain cereal with fresh fruit, yogurt and toast, and high-protein foods (in moderation) such as eggs.

Eat frequent, small meals. Eating more often helps regulate blood-sugar levels, protecting your muscles from being broken down and used as energy. Small snacks between meals also keep you from gorging when you sit down for lunch or dinner. Try unsalted nuts or multi-grain crackers.

Simple diet changes like these can be implemented over time and will help ensure you stay on track and accomplish your health and wellness goals.

Finding the Shoe for You

You've taken the first step and made the commitment to workout. Kudos! To get started on the right foot, you've got to find the perfect workout shoe (pun intended!).

The foot is complex - you have 26 bones, over 30 joints, and more than 100 ligaments, muscles and tendons to protect in each foot. That's why nothing else kills a workout buzz faster than foot pain.

Here are a few items to keep in mind when searching for your perfect pair:

Arch Support: Look for a shoe that will provide a good foundation, i.e. arch support. Whether your arch is small or large, your foot needs proper support. A shoe's arch support protects the arch, while restoring the foot's structure to its natural position. Insoles can also be purchased to enhance a shoe's existing arch support.

Heel Cushion: During a workout, we tend to put undue pressure and stress on our feet, in particular the heel. To prevent this common injury, look for a properly cushioned heel. If you find a pair that fits perfectly but doesn't provide enough cushioning, consider buying padded inserts, which will help protect the heel.

Workout-Specific Shoes: If you rely on resistance training to stay in shape, you have several shoe options. But if you're an avid aerobics junkie, you'll want to invest in a pair of aerobic shoes, which are designed to absorb the shock and impact caused by aerobic exercises. And, runners need to look into running-specific shoes.

If you have questions or find yourself lost in the shoe aisle, speak to a store representative or do a bit of online research before heading to the store.

Keeping Your Fitness Resolutions in 2010

While many of us vow to change our lifestyles each year, often those resolutions fall to the wayside a few months after making them. Nearly half of all Americans make at least one resolution each year, and the top three are losing weight, increased exercise and eliminating bad habits. Although many don't keep their resolutions, research indicates that those who actually make them are ten times more likely to attain their goals.

If you haven't kept your resolutions in previous years, now is the time to re-evaluate what you want and identify how to achieve it.

Here are a few tips to get you started:

As with most things in life, if you don't know where you're going, it's impossible to get there. Take the first step in any successful venture: plan!

Don't just think about what you want to change - write it down! Develop a personal plan and post it where you can see it at least once a day.

Include not only health and fitness objectives for the coming year, but other goals for your career, community and interpersonal relationships.

Set goals that are realistic and reasonable. If you hate running, your main focus shouldn't be to run a marathon. However, if you enjoy the camaraderie of others, you may enjoy a group fitness class.

Easing into changes will help make them stick. And don't forget, regardless of where you are today, you can be a healthier person tomorrow!