Part 2- How to Maintain Your 2022 Fitness Goals.
By Ryan Siss
Part 2: Common Mistakes in Goal-setting, and How to Fix It
In part 1 of our How to Maintain Your Fitness Goals series, personal trainer Christine Sheridan discussed how small, realistic goals can go a long way in your exercise and eating habits.
In the second installment of the series, we’re going to close out how you can have longevity to their fitness and health goals by hearing from trainer Sandra Corcione. Sandra is a local trainer (by way of San Francisco) that has a passion for trail running and helping others achieve their fitness goals and live a healthy lifestyle.
While the beginning of each year offers a fresh new start, by the time February rolls around many of these great intentions fall by the wayside. But why is that? Over the years, Sandra has noticed that clients tend to have an “all-or-nothing” approach to New Year’s resolutions, ultimately setting themselves up for failure.
Here are a few things Sandra has noticed about what people do wrong when setting goals:
Always using January as the starting point. When we think of January as the time to set goals, we’re basically telling ourselves, “I am going to do xyz every day for the entire year.” However, that seems very daunting, and when we inevitably miss a day or two, because life happens, we feel like a failure and we instantly give up and try again next year.
The all-or-nothing mentality. This is one of the biggest killers of new year’s resolutions. If you set a goal to work out five days a week, but your lifestyle doesn’t allow it or you get sick or busy and only get in three workouts one week, we feel like we’ve failed or that we just don’t have time and give up.
Unsustainable goals. When we set very strict/restrictive goals such as cutting out all sweets, or only eating salads, we set ourselves up for failure. Or when our goals are too vague, such as I’m going to exercise more, we set ourselves up to fail.
So, what should you do instead? Here are 4 things Sandra outlines for year-round success.
Start now. There’s no reason to wait for next week, next month or even next January. Start when you’re ready!
Set goals that fit into your current lifestyle. If you aren’t a morning person, don’t set a goal to work out at 5 a.m. every day because it will not work; and if you do it for a week, I guarantee you will be miserable and you will not continue. You have to meet yourself where you are now if you want to reach your goals.
Let go of perfection. Your body is a smart machine. Eating a dessert or missing a workout every now and then will not derail your efforts. Instead of punishing yourself, just take a deep breath and get back to your routine. Look at your wins instead of worrying about any slip-ups. Consistency wins!
Reassess and adjust as you go. There are plenty of ways to reach your goals, so focus on building habits you can sustain. If your goal of working-out five days a week becomes too much of a hassle, it doesn’t mean you failed. Just rework it in a way that fits your needs. You can drop it to three times a week. Or drop it to twice a week and add a 30 min walk. Little adjustments can make a huge difference, and they’re still valid wins.
So remember, to have long-term success it’s always important to create a clear plan that fits with your lifestyle. If you have a bad week and you don’t meet your weekly goals, cut yourself some slack. Your fitness journey is a marathon, not a sprint. Hopefully, by realizing small, realistic goals, and not falling into common goal-setting traps, you’ll have a better experience with keeping to your resolutions.
If you’re looking to learn more about Sandra and how she can help you with maintaining your health and wellness goals, you can contact her at 4everFunctional@gmail.com or via IG @4everFunctional or FB @SandraCorcione. Reach out to her today for comprehensive coaching that includes nutrition, exercise, and mindset online or in person.
How to Maintain Your 2022 Fitness Goals
By Ryan Siss
Part 1: The Importance of Small, Realistic Goals
Last year around this time, we published an article, “Given Up on Your New Year’s Resolution? Reignite with these Local Spots!”, that gave Montclairians some great advice on gyms and businesses that would help them maintain their fitness goals in 2021. As a follow-up to this article, I wanted to get the perspective of fitness professionals that train clients in Montclair (and the surrounding area) to see how they approach helping new and current clients maintain their fitness goals throughout the year.
After all, the beginning of the year is extremely busy for those in this profession. With the start of a new year comes another fresh start, and the all-too-familiar cycle of telling ourselves that we’re going to eat healthy, consume less, and exercise more. While great in theory and usually practice for the first couple or few weeks, this motivation tends to drop off, and we become frustrated and annoyed. It’s a brutal cycle.
In the first part of this two-part series, we’re going to hear from personal trainer Christine Sheridan, a 12-year industry veteran who has multiple certifications including Corrective Exercise, Weight Loss, and TRX Suspension, to name a few. Christine’s goal with clients is to create fun, motivational, and challenging sessions that target their specific goals and needs.
Here’s what Christine has to say about keeping up with your 2022 fitness goals:
Small Dietary Changes Can Have Have a Huge Impact
“The best way to start is to make small realistic goals. In regards to diet, start with one attainable goal. For example, change one meal in your day. If you never really eat a healthy dinner, start by making one minor change to that meal. Soon, that one healthy meal will transfer into another healthy change (maybe your lunch), and eventually, you will see these minor changes add up to big improvements. Goals only work if we can see them in front of us. Give yourself a goal but make it where it is uncomfortably attainable. This means that we must push ourselves just a little; being uncomfortable makes it more rewarding, more of an impact. So, strive for more, in a specific, realistic time.”
Exercise: The More You Do, the More You Can Do
“If you don’t know where to start at the gym, do not feel overwhelmed! Pick one day out of the week and start small, whether it is just walking or going on a bike ride (if you like the cold) or stationary bike! Soon, you will feel that you can do more at the gym. Next, pick something that you enjoy - but remember to give yourself a goal. Tell yourself that, ‘In one week, I’m going to incorporate weights.’
“Incorporating weights safely into your training is important, so hiring a personal trainer is a terrific way to learn how to exercise, and, trust me, we will push you to meet those uncomfortable goals that you have for yourself. It can be a big step in enlisting a personal trainer but don’t feel intimidated. Just like anything else, becoming comfortable with being uncomfortable is how we grow.
“To summarize maintaining your diet and exercise in 2022, you should concentrate on making small, realistic goals - but remember to keep those goals where you must stretch a little to reach them. My motto is the more you do the more you can do!!!”
To learn more about Christine’s personal training experience and philosophy, and how she can help you meet your fitness goals, you can find her on Instagram at @BodiesbyChristine or email her at ChristineSheridan@ymail.com.
How to Prepare for Spring in Montclair
Montclair in the Spring! Image courtesy of Carianne Hixson
By Ryan Siss
Let’s be honest, the first three months of the year are pretty rough in terms of the weather. Sure, there are winter sports like skiing and snowboarding that people look forward to, but I’m talking about the everyday monotony of winter. The holidays are behind us, we’re waking up and going to bed in complete darkness for January and most of February, and we’re looking at three solid months of very cold temperatures.
HOWEVER, after going through a few days of “fake spring” in March, there’s light at the end of the tunnel. Spring is my favorite time of the year because…well…for all the opposite reasons listed above.
While the new season has a ton of upside, the one thing that you can’t get away from is spring cleaning.
So, if you’re looking for a fresh start to the new season, here are a few shops in Montclair that will you on your way:
Get Sustainable with Your Cleaning Supplies: As spring rolls around, most people make a list of cleaning supplies that they need to pick up for their efforts. Instead of buying bottles and supplies that you’re just going to throw away once they’re used up, you should take a look at Good Bottle, located on Glen Ridge Ave. Good Bottle is a refill shop that helps you reduce waste and offers a sustainable high-quality product for your home. Take a look here at all the brands they refill. Additionally, they have delivery options so you never have to leave your house. You can learn more about how this works by visiting their delivery page.
Good Bottle. Image courtesy of Good Bottle
Add Color with Some Plants: As everything becomes greener and more colorful during the spring, visit a garden center to add more color inside and/or outside of your home. This might be one of the most staple things to do once spring comes alive, but it’s a staple for a reason. Not sure where to go to pick up some plants? Check out deVINE Plantery on South Fullerton Avenue. deVINE Plantery is a black woman-owned plant shop that specializes in unique and easy-care houseplants. deVINE offers plant consulting, re-potting, and plant styling for those who don’t know their way around a houseplant (like me).
deVINE Plantery. Image courtesy of deVINE Plantery
Take Care of Those Home Improvement Projects: As motivated as you may have been (or told yourself), the winter made it impossible to take care of some of your home improvement items. Whether it’s scrubbing the grill, power washing the house/property, or cleaning out the gutters, it might be time to take a trip to your local hardware store, which depending on where you live in Montclair could be Saunders or American Royal. Both are great mom-and-pop shops with helpful staff and limitless options in consideration of your spring cleaning needs.
Check out Montclair Now to learn more about what else is going on around town!
Heartwarming Treats
By Brooke Harrington
One Saturday morning, my mom and I had just finished our weekly weekend walk - this time we hiked around Mayapple Hill in West Orange - and we decided to wing it and head into Montclair for some entertainment. We drove into the Watchung area, and found some heartwarming treats along the way that I wanted to share with you all.
First we stopped at Watchung Booksellers, because how can you not. There is something about the smell of a bookstore, the just-peeking-out grins on customer faces as they scan the shelves and find what they are looking for, and the fact that no one seems in a rush that warms my heart. Quietly, diligently searching for the right read, everyone seems at peace when they are inside Watchung Booksellers. The sweet smells of espresso and savory ricotta toasts drift through the walls from da Pepo next door. If you’re loving your book browsing you can even have a bite while enjoying the space, as Watchung Booksellers seamlessly transfers from bookstore to “la cucina del Nonno”.
Watchung Booksellers
After enjoying the store, we strolled over to Local Coffee. We picked up a cup and crossed the street, heading in the direction of the smells of cinnamon and sugar. We enjoyed one of the simplest delicacies, a cinnamon and sugar crepe from Bonjour Montclair. This crepe was enough for two, loaded with cinnamon, sugar, butter, and the kind of tastes that make you melt in your chair.
Local Coffee. Image courtesy of Local Coffee
After raving over this crepe and contemplating getting another one, we took a peak in the block's latest addition - Millburn Deli. I am definitely a Millburn Deli fan, a Godfadda junky turned pesto aioli lover. I genuinely think they have some of the greatest sandwiches around, and it was hard not to order one on the spot after our delicious crepe. But we didn’t leave without picking up a refreshing treat, some of their homemade iced tea.
Finally, we decided to walk off some of our snacks and head under the train tracks to The Pie Store. Having studied abroad in Ireland, walking into the pie store transports me right back. They have everything from Taytos (if you haven’t had a Tayto chip, you are missing out!) to sausage rolls. This is definitely a spot to pick up some treats for an Irish or English friend, or share some delicious savory to sweet pies with family on holidays or fun occasions.
To cap off our day, we drove to Vesta Chocolate. As you walk into Vesta, the smell of roasting chocolate fills the air. We picked up a cup of their decadent hot chocolate, a true dark chocolate that is a testament to their “bean-to-bar” concept. To pair, we purchased one of their chocolate chip cookies. The cookie is buttery and salty, almost tasting similar to a shortbread, that compliments the richness of their organic chocolate so well.
Vesta Chocolate. Image courtesy of Vesta Chocolate
This spontaneous little day reminded me that we can find some of the most heartwarming treats right in our backyard. Each of these businesses puts art, passion, and dedication into their craft - and you can sense it in the joy it brings to your heart.
5 Things to Never Leave Home Without(Besides your mask!)
Now that Spring has arrived and brought along some beautiful weather, people can finally leave home and enjoy the gorgeous weather, do some outdoor activities, and even take their kids on family outings. If it’s been a while since you left home for anything besides grocery shopping, here are a few items that you should always keep swimming around in your bag(or pockets) for a person on the go!
Bobby pins - Bobby pins are probably one of the greatest creations known to man. Not only will your bobby pins make for a quick hairstyle in a pinch(or in a rainstorm), but the bobby pin can be used for so much more! Our narrow metal friend can also be used to quickly hem a pair of pants or skirt, to fix a zipper, or to replace a button that has decided to pop on you. Pro tip: Are your mask strings irritating your ears? Use a large bobby pin as an impromptu mask holder.
Band Aids - If you’re like me, you’ve made the mistake a time or two of wearing that brand new pair of heels or flats during a long day on your feet without breaking them in. You quickly find out all of the wrong ways those shoes can painfully rub up against your toes(sorry pinky toe) and the backs of your ankles. Save yourself the full day of suffering and place a Band-Aid on the irritated spot as your poor man’s Dr. Scholl’s. Is your mask fogging up your glasses? Place a small band aid on the bridge of your nose to keep hot air from coming up.
Portable Chargers - Never be burned by a long day of Instagramming and TikToking again! Keep a portable charger(or several) in the bottom of your bag for those occasions when you can’t charge your phone(being plugged up to the outlet in a restaurant bathroom is never a good idea!). Not only is a portable charger a must have for your busy day, but it’s a safety issue too, you never know when you could be stuck somewhere with no phone.
Chewing gum - Mask breath is real y'all! It’s never a great feeling to have your mouth feel stale, dry and flavorless beneath a mask, especially if you’re not in a place where you feel comfortable taking a sip of water. Not only can gum live comfortably in a pocket or purse, but you can chew it for great lengths of time without ever lifting your mask. Further, it doesn’t hurt to have a minty fresh scent circulating your N95.
Petroleum Jelly - Whether you prefer Aquaphor, Vaseline, or a totally different brand, petroleum jelly is an absolute must have. It will rehydrate your lips on a dry and hot day, and can even reactivate the color if your lipstick from earlier has faded. This clear jelly companion also makes for a great moisturizer replacement if your hands are feeling dry and cracked. Have a sore that has decided to form on your lip or near your nose? Put a dabble of petroleum jelly on the backs of your ears before masking up to make for more comfortable wear.
There are lots of items that can help you throughout the day, but it can also be a lot to remember and a lot to carry! Luckily, there are all kinds of survival kits out there to make sure you’re covered for life’s crazy snafus.