As we enter the New Year, we are all thinking of what our resolutions will be. If your resolutions involve getting in better shape or becoming healthier, you need to develop a plan. You've all heard about the common workout or diet resolutions that many people make to little avail. A sustainable plan involves consistency and setting S.M.A.R.T. goals.

S.M.A.R.T. goals are Specific, Measureable, Attainable, Realistic, and Timely. They will give you direction and accountability which will lead to more consistency, thus allowing you to maximize your results without becoming discouraged along the way. Below are some easy examples that can help you prepare for a lifestyle change.

Specific:    

▪ Consult a dietitian to permanently improve your diet, opposed to trying a "quick fix."  Make your goal to eat healthily and consistently, but allow yourself a "cheat meal" each week.

 ▪ Set a goal to exercise at least 3 times per week. A lot of people have busy schedules and long hours, but most of us can afford a minimum of 3-6 hours per week dedicated toward improving our own health.

Measureable:    

▪ Don't be afraid to step on the scale! If your goal is to lose weight, weigh yourself at least once per week to make sure you are continuing toward your target weight. 

▪ Utilize physical tests. Whether your goal is to improve your aerobic endurance or increase your strength, there are several testing methods you can utilize to measure your improvements. 

Attainable:

▪ If your goal is to lose weight, losing one-half pound to one pound per week is generally feasible. Setting a goal to lose more than 1 pound per week may be unhealthy and unattainable.

▪ If your goal is to get stronger, don't expect to hit a personal record each week.  Improving your lifts by one-half pound to one pound per week is feasible. Therefore, testing your strength once every 12-24 weeks is recommended.

Realistic:

▪ If you are new to a health/exercise program, take baby steps. For example, if you have been eating a poor diet for years, don't expect yourself to change to a strict, healthy diet overnight. Make a goal to cut out one unhealthy food that you habitually eat, and see if you can sustain it for two weeks.

Timely:

▪ For example, if you would like to lose 20 pounds, make your first goal to lose 3-4 pounds by the end of the first month. Once you reach that goal, set another one for a month later.

▪ Some goals take longer to reach. If you want to improve your 10K time, set a goal to improve it by 4-5 minutes every six months. That way you will force yourself to train consistently.

Good luck as you move forward into the new year! Remember, the Bon Secours Sports Performance staff is excited to help you on your journey to improve your performance, fitness, diet and health. Visit http://www.bonsecoursphysicaltherapy.com/ to learn more about our services and locations.

It turns out you may be able to improve your chances to achieve and maintain healthy weight by getting between 7 to 8 hours of regular sleep. Medical studies have shown that individuals who are getting less than 7 hours of sleep are 2 to 3 times at higher risk for obesity. Sleep deprivation appears to promote weight gain by several mechanisms. Sleep deprivation creates a chronic stress response state characterized by increased inflammation and increased insulin production, which eventually leads to weight gain and an overall suppression of basal metabolism. This is an evolutionary success response on the body to conserve and store energy during stressful times.  As sleep time and quality worsens, so does this chronic stress response, thereby perpetuating metabolic suppression and increased weight gain.

Sleep deprivation also creates an undesirable effect on appetite, which is normally controlled by the interplay of two hunger hormones in the body: leptin and ghrelin. Leptin is secreted during fat cell production and acts to suppress our appetite. Ghrelin, on the other hand, increases our appetite and is secreted in response to stress on the body. Sleep deprivation causes increased ghrelin production leading to increased appetite along with decreased leptin levels, thereby creating a state of essentially insatiable appetite. This is why some individuals who are significantly sleep deprived remain in a hungry response state despite adequate, or even excessive, consumption. Other studies have shown that sleep-deprived individuals not only tend to consume more calories, but also tend to consume unhealthy foods. Individuals typically averaging no more than 6 hours of sleep per night appear to crave more sweets, starches and salty foods all contributing to obesity.

Although sleeping more may not directly cause you to lose weight, not sleeping adequately may be adding to your weight problem. By maximizing your sleep quality, you may be able to prime your metabolism and control your appetite, both of which are essential facets to maintaining healthy weight. So, if you feel you can't stick to a proper diet and exercise regimen to meet your weight goal resolution, check your sleeping habits and routines. If you snooze, you may lose.

By Gerard Santos, MD

Diplomate in Sleep Medicine, ABIM

Medical Director, Bon Secours Sleep Disorders Centers

Visit http://www.bonsecours.com/our-services-sleep-disorders-centers.html or call a convenient location: St. Mary's Hospital (804-673-8160), Memorial Regional Medical Center (804-764-7491), or Chesterfield/Midlothian (804-595-1430)

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Nick received his bachelor's degree in sports medicine from Averett University and his master's degree in exercise science (strength and conditioning) from Appalachian State University. He is a Certified Strength and Conditioning Specialist (CSCS) and a Functional Movement Screen Instructor.

Areas of Specialization: 

Speed and Agility Training, Combine-Specific Training, Functional Movement Screening, Injury Prevention, Corrective Exercise, Power Development, Athletic Performance

What do you enjoy most about being a sports performance specialist?

As a sports performance professional, I enjoy seeing my clients change and grow in a positive direction, both physically and mentally. I give clients the tools needed to improve their physical performance and health, but they have to put in the work. The moments in which my clients realize they have made improvements provide me with sincere gratification.  

Why did you choose Bon Secours?

Working for Bon Secours has provided me with a career opportunity that I likely would not have found elsewhere. By joining a growing program, I was given the chance to oversee Sports Performance at the Bon Secours Washington Redskins Training Center. I've been able to mesh my philosophies with those already existing within our program, and help further develop a world-class sports performance program.

What do you enjoy outside of work?

Outside of work I enjoy working out, snowboarding, and playing guitar. Whether hot or cold, I always like to participate in outdoor physical activities, from flag football to hiking.