A group of researchers in Texas recently published a simple, but fascinating study where they took this concept an important step further. They studied how people’s eating habits changed when they were provided with different types of information. They split their subjects into three groups: the first group were given regular menus with no nutritional information listed; the second group were given menus that included the number of calories for each item; and the third group were given menus that listed the food, the number of calories, and how many minutes of brisk walking would be required to burn off each item.

As you can guess, the results were predictable. The group that was provided with the exercise information made overwhelmingly better eating decisions than the other two groups. In fact, there was no significant difference between the first two groups at all! Only the group provided with the exercise information made better eating choices. After all, you might not order that 600 calorie desert when you find out it’s equivalent to at least a 5 mile run, an hour long swim, or 45 minutes of jumping rope… which is great if you’re training for a triathlon, but most folks don’t budget that kind of training time into their daily routines.

I recently wrote about the fact that weight loss is over 70% nutrition-related. Calories do matter, but – short of becoming a nutritionist – how can folks gain the knowledge needed to make better eating decisions? Here are three quick tips to help you:

START KEEPING TRACK: don’t freak out. I’m not suggesting you have to track every single crumb you eat or step you take for months on end. But even a few days (I’d recommend 2 weeks) of tracking what you eat and how much you burn through exercise can be incredibly eye-opening, even life-changing. Data doesn’t lie. And tracking your calorie intake and usage gives you a gut-wrenchingly honest glimpse into your nutrition and exercise habits. It did for me. In fact, tracking calories and exercise was easily one of the most valuable things I did back when I was first trying to lose weight and get healthy, because the experience equipped me to make much better nutrition decisions. There are many ways you can track this information for yourself; you can utilize one of many free or premium online tools and websites or simply keep a “food diary”. What worked best for me was a free mobile phone app called ‘LoseIt.’

QUALITY COUNTS: this should be common sense, but 500 calories worth of cookies is not going to do your body as good as 500 calories of fruits, vegetables, nuts, grains, etc. It’s not to say you can’t enjoy “bad food” now and then, but think of calories as currency and spend wisely. Don’t be afraid to “splurge” occasionally, but develop good habits when it comes to what kinds of foods you’re going to spend your calories on each day. If you only have a set number of calories to put in your body each day, than make sure you’re getting the highest quality fuel that you can.

PERMISSION TO FAIL: Anyone who’s ever spoken to me about health and wellness has heard me say “it’s ok to fail occasionally.” And, in fact, it’s inevitable. There are simply going to be days when, despite your best intentions when you rolled out of bed that morning, those best-laid plans flew out the window before the kids even got on the bus. Life happens and we don’t always make the best decisions. As long as it’s not happening all the time, don’t stress about it or beat yourself up. Learn what you can from it, move on, and make a better choice next time. The secret is to progressively make consistently better eating choices over a long period of time. It doesn’t happen in one day or even a week or even a month. And that’s ok. Just keep pressing ahead!

One of the most important jobs we have as parents is to push our kids and help them begin to see just how much they‘re capable of. Sometimes, our children aren‘t always aware of how great they can be without a little encouragement. There’s not a whole lot more rewarding as a parent than helping your child unlock that “Aha!“ spark of self-confidence where they begin to fully realize that they can and should dream and pursue big, audacious goals – and that they‘re capable of them. Nowadays, kids really do seem to be bombarded by parents telling them, “You can do it!” Or, “You can do anything you set your mind to!” But I often wonder how often we as parents practice what we preach?

The majority of adults will tell their kids, “Of course you should pursue your dreams!” But, unfortunately, not nearly as many adults live out that philosophy. But our kids are watching us, aren’t they? So what does it suggest to a kid when their mom or dad says, “you can do whatever you set your mind to,”  in one breath, but “I can’t get back in shape because I just don’t have the time,” in the next.

Getting in shape is just one of many examples. It’s really a lot bigger than that. It could be healthier eating. Or that trip you always wanted to take, or the rose garden you’ve always wanted to plant. That book you’ve always wanted to write, or that graduate degree you never had time to go back and finish. Or that marathon you’ve always wanted to run. I do wonder what our kids think when we encourage them to live their dreams but don’t do so in our own lives? Selling ourselves short is a poor example for our kids, and it undermines what we say. After all, actions speak an awful lot louder than words.

Perhaps one of the most powerful things a child can see in life is an adult who pursued their dream and achieved it. Whether it’s in business, art, literature, athletics, music… you name it. No matter how big or small the goal is, there’s an awful lot of inspiration for a kid who witnesses the sheer persistence it takes to achieve a goal. And kids today need to see a lot more of that, not less of it. Kids already hear too many adults say things like “if only I had.” Kids need to hear more  adults say, “I’m so glad I did!” And that starts at home. With us.

The other important aspect of kids witnessing hard work and success at home is being able to see firsthand how hard it really can be to pursue a goal. Dreams don’t chase themselves, it’s takes an awful lot of hard work and dedication. Our kids need to see that dreams don’t come true all by themselves. There are failures along the way. There are struggles and hardships. Our children need to see from their parents how to keep fighting for a goal when the going gets tough. It’s one thing to tell them; it’s quite another to show them.

So whatever that goal is for you that you may have let slip away – and we all have one – go for it.  Stop selling yourself short and feeding your regret. Slowly, surely, persistently, start living a life that backs up the words of encouragement you offer your own kids. Practice what you preach.

Whether you’re training for your first 5k Walk, your 10th Ironman Triathlon, or trying to lose 20 lbs before the class reunion, if you make the commitment to a fitness goal and than take the simple step of showing up consistently than you cannot do anything but succeed. It will be impossible to fail. You simply cannot exercise consistently and not see results; it’s impossible. I can look back at my own efforts over the years and draw a full correlation between showing up and success… and not showing up and failure. 100% correlation. Most of us, if we give an honest answer, know exactly what it is we need to do to achieve our fitness goals. It’s actually doing it that’s the tricky part.

Did you make a commitment to run 2 miles at 6am each morning? Don’t hit snooze. Don’t make excuses. I know the kids were up in the middle of the night and you’re exhausted, but drag yourself out of bed like you said you would and show up. Did you dedicate two evenings each week to do your favorite Fitness DVD once the kids finally go to bed? I know that glass of wine is calling your name along with the latest season of your favorite show that just hit Netflix, but suck it up and follow-through. Show up.

The same goes for your healthy eating goals, because “showing up” not only consists of our physical presence, but our mental attitude as well. You likely know exactly what it is that you need to do to eat healthier. But if you don’t show up mentally when it comes time to make those nutrition choices? Nothing will change.

It’s really quite profound, if you think about it, that the simple act of “showing up” can positively impact every area of our lives. Want quality time with the kids? Turn off the iPhone and give them your attention. Show up. Family dinner time? Turn off the TV and gather at the table together. Show up. Career achievement? Stop mindlessly checking emails and focus on actually getting that proposal finished. Show up.

Showing up is a habit. We are, after all, creatures of habit. Sure, bad habits die hard, but good habits can take root just as easily if we consistently put in the work. The best way to put in the work? Show up. If you show up you’ll start achieving. And achievement is addictive. Small achievements over time can do nothing but become successes. I do realize that each day throws us of curve balls, but that’s a given. That shouldn’t come as a surprise; it’s called life. So, yes, you may need to bail on your plans from time-to-time, but if you consistently show up over the long haul than it will become habit and you can’t possibly fail. It was Aristotle, who was a pretty smart guy from what I‘ve heard, who said, “We are what we repeatedly do. Excellence, then, is not an act, but a habit.”

So now, when that stupid, horrible, annoying alarm goes off early tomorrow morning, you know what that is? That’s the sound of guaranteed success. Go get it.

It may be surprising to learn that over 70% of weight loss has to do with nutrition, not exercise. Don’t get me wrong, our bodies need exercise, but it doesn’t contribute to weight loss (or maintenance) as much as people think it does. Which is funny, because if you observe the habits of most folks trying to “get healthy” they put in an awful lot of sweat equity, but often don’t pay too much attention to the fuel they’re putting in their bodies. We’ve got it backwards.

One of the questions I get asked most often is, “how can I eat healthier?” Well, it’s not by going on a diet; that’s just a band-aid. If you’re really committed to living healthier than you have to eat healthier. And that means breaking old habits, which is rarely fun. But it can be done. I’m living proof. I used to be the biggest (no pun intended) beer and burgers sort of guy. So it really is a head-scratcher that I’m now vegetarian; goes to show you that anything is possible.

I do realize that what’s worked for me won’t work for everyone, but there are some universal “lessons learned” I can offer you out of my own experience. 3 simple changes that anyone can adopt. Notice I said simple, not easy. You‘ll slip up many times trying to make these stick, but that’s perfectly all right. It‘s an awfully rare thing in life for success not to be proceeded by failure. Just keep at it until you make them habit.

EAT (A LOT) LESS PROCESSED FOOD: When my wife and I decided to change our eating habits a few years back, one of the first major steps we took was to cut out fast food and soda. In the two week period following that change I dropped over 10 pounds. It was quite remarkable, and led me to wonder, “what the heck was in that stuff?!?” Turns out it was a lot of highly processed, chemically-laden, junk. In fact, there is a rapidly growing body of medical research showing that processed food is more chemically addictive for human beings than hard drugs such as heroine and cocaine. Ever wonder why you crave certain fatty, sugary, or salty foods? Because you’re brain and body are literally chemically addicted to them. And because of this dynamic, processed foods are an awfully hard habit to break, but one of the most critical wellness steps you will ever take. How do you tell if a food is highly processed? Simply read the ingredients; if it looks like a chemistry lesson? Take a pass.

EAT (A LOT) MORE PLANTS: The Greek physician Hippocrates was onto something when he said, “Let food by thy medicine…” There really is incredible medical value to eating a lot more fruits, vegetables, nuts, seeds and beans. Want proof? Well, for one, the healthiest populations in the world are plant-based. And than there’s the whole thing about improved cardiovascular health, lower blood pressure, lower cholesterol, reduced risk of heart disease and stroke, and lowered incidence of cancers. Quite simply, your body’s best bang-for-the-buck when it comes to nutrients, is found in plants. This doesn’t mean you have to stop eating meat all together. But try having the meat as the side and grill up some marinated veggies as the main course. Or adopt “Meatless Mondays”  in your house (just google it for some great ideas).

EAT IN MODERATION: For many of us, this one’s a no-brainer. We know that we eat too much, but what’s better than seconds of your favorite meal? Thirds. Fourths. It’s not a pretty picture. So why do we keep eating more than we should when we know better? It’s a bad habit. Stop it. We eat far more calories than we need to, and it‘s often just a little here and a little there. It’s the donut  at the office, of the extra bowl of ice cream, or the extra 500 calorie latte, or the drinks after work. But it adds up, doesn’t it? Here’s the good news: we lose weight the same way we put it on in the first place. By skipping the donut. By sticking with one bowl of ice cream instead of two. By having a generous first helping and skipping the seconds, thirds, and fourths. You get the picture.

Spring has finally arrived! Well, ok, here in Upstate NY it remains cold and there’s still some snow on the ground and we’re now entering that pseudo-season that we simply refer to around here as “mud.” But there’s light at the end of the winter tunnel. What does that mean? It means you’re running out of excuses for not getting outdoors. And why, you ask, would you want to do that? Because you need to.

You see, in our modern, fast-paced world, it’s not just a nicety to get off the beaten path every once in awhile (preferably more often than that). It’s a physical and spiritual necessity. There’s nothing inherently wrong with offices, smart phones, and extra shot lattes; after all the fast pace of business in our professional lives can be awfully thrilling and rewarding. And coaching the kid’s little league team in between  helping them with homework and science fair projects is a lot of fun. But we need to keep things in perspective and understand that the thrill of a fast-paced, demanding life must be balanced eventually by something that rejuvenates our body and spirit, like being outdoors in nature. And this isn’t just some Walden Pond gobbledygook (um, yes, I‘ve always wanted to use the word ’gobbledygook’ in a column). Time spent outside is, quite literally, just what the doctor ordered. A recent study by Japanese researchers scientifically measured that time in nature lowers blood pressure, fights depression, heads off stress, and can even help prevent cancer. There isn’t a pharmaceutical on the market yet that can make those claims.

For me , this is what trail running accomplishes in my own life. I compete in “ultra” (marathon distance and longer) trail running races and that requires a lot of time training alone out in the woods self-supported. It’s pretty much impossible to spend that kind of time outdoors alone and not begin to make sense of things. I have yet to meet a stressful situation that hasn’t fallen into proper perspective during time spent out on the trails. That doesn’t mean the problems go away, it just means I develop enough understanding and clarity of a situation to move ahead without quite so much worry. I truly believe that these moments are critically important in keeping us grounded. In helping us process and value life. Immersing ourselves in an outdoor environment where our brains can detox and reboot a bit helps us begin to make heads and tails of things. Which is important, because we truly are bombarded – now possibly more than ever before in human history – with news, entertainment, media, work emails, text alerts, and the list goes on and on and on… And I fear that this cacophony has been a detriment to our quality of life and to the pleasure we miss in each passing moment. Somehow what with all our work responsibilities, the kid’s school schedules, smart phones, and constant deadlines, I fear that the depth of our lives is growing shallower.

So what’s a busy, overworked, tired, overwhelmed, stressed working parent to do? Slow down. I know it’s counterintuitive, and I know you think I’m off my rocker for suggesting it. But in my own experience as a busy parent and professional, I’ve found that I value the great outdoors not just because I enjoy trail sports, or because those sports have helped me lose a lot of weight and regain my quality of life… I value the great outdoors because it is, in many ways, a needed sanctuary which we can always visit in order to reset our compass towards what’s important in life. Our own thoughts and dreams. Our families. Our friends.

So I hope that as the days grow longer and warmer and as the world around us finally gets greener, that you will make time to venture outdoors without the distractions of our busy world Even if it‘s just for a few moments. Go for a hike. Take the kids camping. Go fishing. Dust off your bike. I know that you feel too busy now, but, trust me, the world won’t come to a screeching halt if you skip the dishes every once in awhile and head outside.

CrossFit, Warrior Dash, P90X, Tough Mudder, Insanity? Flipping tractor tires, scrambling through mud pits, helping teammates climb over obstacles in the woods, or taking on your first triathlon at age 50? You’ve probably heard quite a bit about these “extreme” types of workouts lately, and I’m willing to bet that many of you reading this have even tackled them yourselves. But there’s been some bad press about them lately, writing them off as nothing more than folks going through a mid-life crisis, or suggesting that perhaps these aren’t the best activities for those over the age of 40. I say that’s a bunch of hooey.

Sure, these activities are demanding, and they shouldn’t be embarked upon lightly, but they also offer an incredible bang-for-your-buck when you’re a very busy adult with extremely limited time. Is there some risk involved? Sure. But those risks are far less than the 100% chance of preventable death that results from a sedentary lifestyle. We live in an awfully risk-averse society that watches too much TV, eats foods we know will kill us, and spends far too much time indoors. So I say that it’s a good thing to see individuals taking on challenges like this that they didn’t know they were capable of, regardless of what age they are. Frankly, we need more people willing to push their own limits. Even as we age, with all the associated aches and pains, our bodies are capable of far more than we often give ourselves credit for. So, do you want to tackle that obstacle-filled mud run with your co-workers this summer? Good! Do it! Because when you take a little bit of crazy and temper it with a dash of common sense, amazing things can happen. Here are a few tips to get you started:

• Use Common Sense: Lord knows I’m a big fan of “going hard” in training, but just because you were a superstar on the field at age 20 doesn’t mean your body can handle that same kind of training routine now if you haven’t worked out in two decades. So if you played high school football and have knee trouble that never went away? Than it’s no one’s fault but yours if you take on that stair-climbing challenge at your gym when you know it might not be the best fit. It’s not to say you can’t eventually get there, just make sure you use some common sense on the journey.
• Don’t Rush It: Again, this is common sense. If you haven’t exercised in years than don’t sign up for CrossFit and go full bore at your first session. By all means, take the plunge and sign up, but know your body, know your fitness level, and ease into it. Any trainer worth his or her salt will work with you and care about you making consistent progress in a way that doesn’t hurt your body. If you’re in doubt than have your doctor give you a once-over before going all out. It’s not that folks shouldn’t be tackling and enjoying these activities, it’s just that you should take your time, stay consistent, and work hard in small increments.
• Quality Over Quantity: Your CrossFit W.O.D. (Workout Of the Day) might call for several hundred repetitions of various exercises, but if you know that’s not a smart thing for you because of your lack of exercise for the last decade? Than only do what you can reasonably handle. And do it correctly. Form is everything. Whether you’re trail running, tossing medicine balls against a wall, or doing handstands, form does matter. A lot. Be a student of form and technique. Not only will you get better faster, but your body (and ego) will thank you in the long run because you won’t be sidelined with preventable injuries.
• Have Fun: A lot of us start working out again because we’re hoping, in some way, to recapture a little bit of our youth. And I really see nothing wrong with that because if you’re working hard at being healthier and having fun doing it than you should be commended! Enjoy it. Have fun. And celebrate your victories! Are you in better shape than you used to be? Good for you!

Have you ever seen a TV commercial for a weight loss product that presents the whole “getting healthy” thing as being fun, sexy, and easy? Or a reality show in which contestants lose hundreds of pounds in the span of an 8 episode season? Let me burst your bubble. It‘s not that easy. The honest truth? It’s really hard work. It’s not so much fun at first. It’s awkward and uncomfortable, and there are lots of times that you’re going to want to throw in the towel. Which might help explain why over two-thirds of all Americans are overweight or obese. After all, if healthy were easy than everyone would be doing it.

My intention with this week’s column is not to depress you, but sometimes it’s important to hear the simple truth. And sometimes it’s helpful to understand that just because the going is tough in the beginning of something, doesn’t mean that that thing is not worth it in the end.

Let me ask you this: did anything you’ve ever worked hard for ever come easily? For example, did making the varsity team back in high school come easily, or did you have to work hard for it? Was it worth it? Did earning your college degree come easily or did you have to work hard? Worth it? Is raising your kids hard work? Is it worth it? (Ok, so you don‘t have to answer that one yet if the jury is still out.) But just because it’s hard work doesn’t mean it’s not worth it. In fact many of the best things in life are the things we have to work hard for. So will achieving your wellness goals be hard work? You betcha! Will it be worth it? Absolutely.

I can’t tell you how many people I’ve heard say the following, “I want to get in shape, but it’s so hard!” Or, “I want to eat better, but it’s a lot of work!” Um, yes, it is hard work. What on earth possessed you to think it would be easy? Psychologists tell us that acquiring a bad habit can pretty much happen after one or two days. But unlearning a bad habit, or developing a good habit and getting it to stick? Takes, on average, 60+ days. We are creatures of habit, and to think that we can reverse years and years of unhealthy behavior at one moment in time is simply ludicrous. That doesn’t mean it can’t be done, it just means that it takes a lot of hard, consistent work to get there.

I’m not sure when we all started to think that getting healthy should always be fun and user-friendly, because that‘s simply not the case. As someone who used-to-be-obese, I can’t tell you that this journey is easy. But I can absolutely tell you that it can be done. And that it’s well worth it. I’m also happy to report that actually being healthy is fun and, yes it’s still work, but it’s much more enjoyable work, because getting healthy involves discovering what you’re capable of, and that’s something that all of us need more of in our lives.

What were your wellness goals back at the beginning of the year? Eat healthier? Take up running? Complete your first triathlon? Lose weight? Look better? Do Yoga? Those are worthy aspirations, but – tell me this – how are you going to know when you’ve achieved your goal? One of the biggest reasons we fail when it comes to wellness is that we set vague goals. “Start running” is a lot less motivating than, “be good enough at running not to make a total fool of myself at my first 5k running race on May 25^th, that I‘ve already registered and paid for along with three other friends and I can‘t turn back on now!”

Often times, unless we’re working towards a very well-defined goal, it’s really hard to keep ourselves honest. Without a clear commitment on the horizon it’s awfully easy for “You know, I should really start in on that whole ’eating better thing’ tomorrow,” to become, “but… it’s waited this long; I promise I’ll make a real go of it after St. Patrick‘s Day festivities.”

Or, how about this one? “I really should start getting out there for my morning walk, but… it’s so cold out this time of year; and when I get up early it’s still dark out!” Guess what? Enough delay. We’re already three months into the year now. Did you fail at your New Year’s Resolutions? Don’t worry about it; no one gets it right the first time. Vince Lombardi said it best, “It’s not whether you get knocked down, it’s whether you get up.”

So get back up. No more excuses. It’s going to start getting warm out again in the near future. We’ll be changing our clocks ahead soon and it will be light out when you get up early. Time to dust off those failed New Year’s resolutions and breathe new life into them. Ready? Here are three quick tips to help you get back on track:

START SMALL: Our New Year’s resolutions lists are well intentioned. And often unrealistically long. Exercise. Eat better. Be more self-confident. Go after that job promotion… If you’re as busy as I am with a family and a job, you simply don’t have the mental and emotional energy to tackle everything on your list all at once. So start small, and think of it this way: which resolution, if accomplished, will create the biggest snowball effect towards your other goals? Pick that one and focus on it relentlessly. If, for example, you’ve made a commitment to run for 20 minutes each day, and stick with it for 2 weeks, you’ll feel better about yourself. And if you feel better about yourself, you’ll be more careful about what you eat because you’ll value how hard you‘ve been working at exercising. And if you care more, your self-confidence will grow. And if your self-confidence grows you’ll go after that job promotion you’ve been too afraid to chase after before. Sound like a fairy tale? It’s not. Never underestimate the powerful impact of small, consistent successes compounded over time.

MAKE IT MEASUREABLE: Back to your wellness commitment. Find a way to measure it. Likely, if physical activity is involved, it’s going to be an event of some sort. So go online, search a bit, and pick something. Maybe it’s a running race? Find one and sign up. Maybe it’s volunteering to lead a community hike that you’ll know you’ll have to get in shape in order to do? Make that call and get signed up. Or maybe you want to eat healthier, but aren’t sure where to start? Sign up for a cooking class locally. Whatever the specifics of your goal, the point is to pick something tangible with a date attached and work towards it.

GET ACCOUNTABLE: Who is encouraging you towards your goal? A spouse or your kids? A close friend or co-worker? Your social media friends? Whoever the positive influence is in your life (and if you don‘t have one, get one at all costs), share your goal with them and ask them to check-in with you on it every so often. Goals are much more likely to be achieved when we’ve committed to them publicly.

Tell me if this sounds familiar? You decide you’ll really step up your game and get a head start on the week’s craziness by getting in some exercise Sunday afternoon while things are still somewhat low key. But as you’re headed to the gym your middle-schooler remembers that he has a project due. The next day. That he hasn’t started yet.  Oh well. But all is not lost because, you’ll be squeezing in a quick lunch run with a co-worker on Monday. But you walk into the office Monday morning to a crisis that simply cannot wait and you work through lunch and don’t get home until 7pm. Tuesday? The baby is sick. You’re working from home. Wednesday is soccer practices and gymnastics car-pooling after the office, and… oh yeah, you agreed to walk the neighbor’s dog when you get home at 9:30 tonight. Thursday there’s a crisis at mom’s retirement home and, by Friday? Why bother. Really. Throw this week out the window and go grab a bite to eat, right?

Well, a lot of fitness experts would tell you no. Never throw in the towel. Stay on your wellness game no matter what. And, as a general rule, that’s good advice because it will keep you on track through thick and thin. But I often wonder how many of these experts actually have kids. Me? I’ll be real honest with you and tell you that, as a parent – no matter how committed you are to your physical fitness – there are just simply times when life gets in the way. It happens. And it’s inevitable. So, what do you do? Here are three quick tips:

CUT YOURSELF SOME SLACK: Life, by definition, is crazy. And family life is even crazier, so it’s ok – from time to time – to just admit that sometimes life gets busier than any of us can handle. It’s perfectly ok to take a deep breath, sleep in, regroup, and come out swinging again when you’re ready. Don’t get down on yourself or feel guilty about it. In family life, having days (or even weeks or months sometimes) when “life happens” is just par for the course. Don’t sweat it. Seriously. Take it all in stride and make the best of it as you go.

BUT, DON’T GET LAZY: That said… don’t get lazy. Good habits are really hard to develop… and they’re really easy to lose. Bad habits are even harder to break. It’s amazing to me, when I’ve had one of those stretches where “life happened”, how hard it can sometimes be to get back on my wellness game. The human mind and body is incredibly adaptive, and (I’m convinced) lazy by nature. Don’t get lazy. (And I know you’re wondering where that line is when you’ve gotten lazy? Just be brutally honest with yourself and you’ll know right where it is.)

STICK WITH IT: When you look at your own wellness from a day-to-day or even week-to-week perspective, it’s easy to get discouraged sometimes. So look at it month-to-month. Or quarter-to-quarter. Are you able to run faster than a week ago? Maybe not, but if you’ve been committed than I bet you’re running faster than 6 months ago, right? Have you developed healthier habits than you had a month or two ago? That kind of longer-term perspective can feel good. So step back and take a longer view when you need to, and stick with it. As long as you’re making progress, you’re doing just fine.

Research shows that “Getting Back in Shape” is one of the highest ranked New Year’s Resolutions every year. According to Time Magazine, it’s also the #1 broken New Year’s Resolution. It’s no wonder. Just trying to juggle work and family life is a challenge most of the time, let alone a social life or finding consistent time to exercise.

So, now that we’re well into the New Year, and normal everyday life may have gotten the better of your best laid resolution plans, allow me to pass along some good advice that was given to me three years ago when I started my own fitness journey. You ready? Here’s the secret: “getting back in shape” is a long game. It does not happen overnight.

We’ve been conditioned by weight-loss commercials and television shows to see people dropping 5, 10, 20+ pounds every week. This leaves us to believe that if we go to the gym for a month and eat right, then we’ll have an instant weight loss success story. The reality is, losing weight is hard. It means breaking some bad habits that we enjoy (like junk food). Unless you are a reality show contestant who can train for 12 hours a day, the “overnight success” view of fitness isn’t practical.

What is practical is to understand that we can lose weight the same way we put it on in the first place – little by little. It’s a little more exercise here, a little more there, until it becomes a habit coupled with better eating choices. No, it’s not easy. But, this is a case where having a long-term, little-by-little perspective of fitness makes it a lot more manageable. It’s surprising how quickly small lifestyle changes do add up.

Here are two quick takeaways to carry with you in 2013 as you’re trying to make healthier, more active choices:

MAKE TIME: So many people think that they will get in shape when they have a little more time. Guess what? There is no more time. All of us have the same allotment of 24 hours each day. You will never, ever “find” time to exercise. You have to make time. And, once you make the time, tell your family and friends. Get accountable for it. Here’s the easiest way to make more time: watch less TV. I know it’s hard to believe, but your world will not implode if you watch three, instead of four, sitcoms each night. There, I’ve just found 30 extra minutes a day for you.

DO WHAT YOU ENJOY: Lots of folks I know have gotten into running as their favorite form of exercise. Personally, I happen to love trails and running, so trail running has become a passion of mine. But it’s not for everyone. Maybe for you it‘s yoga? Or rowing? Here’s the thing: if you’re going to make time in your busy life to exercise then it’d better be something you’re going to look forward to doing. Otherwise, it’s not going to become habit. So, whether it’s tennis, aerobics, weight lifting, or horseback riding, find what you love and make it yours!