Did you make a resolution to get fit in 2006?

Are you already struggling to maintain that promise to yourself?

Join the Crowd.

The good news is now, you don't have to fight the battle of the bulge or the lure of the couch alone.

My name is Christine Smith. and I am an extension agent with the North Carolina Cooperative Extension. I am also the leader of a new program "Wayne Gets Fit" a group of people just like you and me who want to get healthier-and if they lose a little weight along the way even better.

Beginning this week I want you to join us.

There are many reasons for our American obesity eqidemic-too much fast food, huge portions of all foods, sugar-flavored soft drinks, eating out and too little physical activity.

The North Carolina Cooperative Extension Service, in partnership with the New-Argus wants to help you achieve your specific health-related goals. Each week we will publish an article focusing on helping you stay motivated, encouraged and inspired to reach your fitness and/or wellness goals. The beginning of a new year is the perfect time to start making lifestyle changes for a healthier you. This is the time of year that many people resolve to lose weight, eat healthier, be more physically active or to quit smoking.

Come on, take our challenge to get fit in 2006. The easiest way to avoid retreat is to ask yourself the question, "If not now, when?" It's a powerful way to put life and our decision about how we spend our time into perspective. We'll be here to provide you with the knowledge to eat healthier, strategies for increasing physical activity, educational handouts to support a healthy lifestyle and much, much, more.

This week's first step is Pick a Goal.

Here are some tips to consider:

• Start with one goal. A mistake that is often made with the best of intentions is trying to make several lifestyle changes at one time-like weight loss and quitting smoking, for example. Most folks give up on making lifestyle changes as soon as the stress and frustration set in. Don't set yourself up for failure by trying to do too much at one time. Working on one change at a time makes it more likely you will meet your challenge and not give up when the going gets tough.
• Set realistic goals. Each goal you make should be able to be reached in a healthy way. If your goal is to get down to your high school weight, and you haven't been in the ballpark for many years, perhaps you need to rethink you goal. Talking to your health care provider is always recommended when setting goals that pertain to your health.
• Set specific goals. If the goal is to eat healthier, then think about how you can specifically do that and how often, For example: decide to prepare a low-fat dinner at home twice a week. If you want to be more physically active, then consider the following: What activity (i.e., walking, jogging, aerobics and weight lifting) will you do? How often will you do it-twice a week, three times a week, or more? How long will you do it each time- 15, 30 60 or more minutes? Once you've worked out the details of your goal write your plan on a calendar so that you have a daily reminder of what you're doing.
• Develop strategies. Take your goal one step at a time. If your overall goal is to eat healthier, you might want to choose three specific strategies to work on such as eating two servings of fruit each day, selecting whole grain breads and choosing low-fat dairy products. Once you conquer those, add another, like drinking eight glasses of water a day. Then, add another. Keep track of your strategies in a visible place so you can celebrate your success.
• Weigh the cost and benefits. For example, if you goal is to be more physically active, then consider the time commitment and the intial level of "discomfort" you might experience when beginning a new physical activity routine.
• Keep a list of goal benefits close at hand. Keep your eyes on the prize. If the goal is to eat healthier, some of the benefits might include having more energy, loss of a few extra pounds, improved blood glucose or lower cholesterol. Make the benefits of the goal as personal as possible.
• Stay motivated. Many people have the knowledge and capability to achieve a helathier lifestyle, but they often lack the motivation to actually put those skills in action. As you make goals for the year to come, spend some time thinking about why these goals are important. Writing down your goals and tracking them daily can help keep your motivation at its highest, especially as you begin tracking improvements.
• Reward system. Having a daily or weekly rewad for meeting your goal can keep you motivated and on task. Your reward can be anything that does not contradict your goal.
• Seek Support. Friends and family can be great encouragement and give you the extra boost of support that keeps you on track. Don't forget to take advantage of community resources to assist you with any knowledge and skills you need to achieve your goal.

Want to get fit with us? To help you keep track of your progress, you can request a Wayne Gets Fit fitness log for $1.00 by calling Kara Russell at 731-1525. This is a three-month log and journal designed to help you stay focused and encouraged. Or, if you prefer, use your own journal.

Look for some tips on how to log your progress in future articles.

Let's get fit together in 2006 and remember: A person who wants to do something will find a way:; a person who doesn't will find an excuse.

Christine Smith is an Extension Agent in the Department of Family and Consumer Sciences with the N.C. Cooperative Extension.