MCLEAN, Va.–(BUSINESS WIRE)–Among new Year’s Resolutions, consistently each year, increasing fitness – or decreasing weight – is on the Top 10 List of promises Americans make to themselves. Sport&Health, the largest health club company in the Washington, D.C. Metro Area tackles fitness resolutions for the new Year with simplicity to prevent burnout.

“Progress is measured over a lifetime commitment, not burning out in three month’s time”

Taisha Hayes, personal trainer at Northwest Sport&Health Club, encourages new Year’s “Resolutionists” to take baby steps when first entering the gym. Hayes, who lost more than 130 pounds on her own, understands the importance of applying patience at the onset of a fitness and wellness program.

“Progress is measured over a lifetime commitment, not burning out in three month’s time,” said Hayes. “For those who spend a majority of time on the couch, fifteen minutes of walking on the treadmill each day is an improvement. once 15 minutes of walking on a treadmill becomes easier, it’s time to increase length and intensity of activity, or perhaps tackle a change in diet. Reasonable baby steps will ensure success where taking on too much at once can be overwhelming.”

Hayes offers the following simple tactics to assuring fitness success:

1) Consult a Fitness Professional: Initiate a conversation with a personal trainer to design an appropriate plan and measurement of goals, introduce proper use of equipment and help incorporate a healthy lifestyle.

2) Incorporate Friends: Camaraderie is always helpful at keeping us accountable, and adds a little extra support on days when we’d rather not be working out.

3) 10-Minute Rule: We all have 10 minutes to spare for our own well being throughout the day. and 10 minutes three times a day would be ideal! Ten minutes of walking around the block or chair squats or even lifting lightweights is healthier than ten minutes of inactivity. Just get moving to burn calories and know you are worth the extra effort!

4) Walk & take Stairs More: Opting to take stairs instead of the elevator is a good choice, building leg strength and cardio endurance, and is easy because stairs are everywhere. Park your car further away from your destination &/or get off the metro 1-2 stops early to increase walking time. every additional minute of activity will get you closer to your goals!

5) Think 80/20: Building healthy habits starts with making healthy choices 80 percent of the time – choosing to take the stairs versus the elevator; making food choices based on both nutrition and taste, becoming aware of proper serving sizes and drinking water instead of soda. The remaining 20 percent of the time, allow for treats and take it easy. make your health a priority.

6) Chair Squats: Using a chair – in the office or at home – from a sit, repeat unassisted standing up and sitting down in a controlled manner. this works the core, legs and balance. and your ability to perform this exercise can determine your quality of life as you age.

7) Defy Perfection: Fitness success is not defined by perfection. We all make mistakes, and falling off the fitness bandwagon is inevitable. But that doesn’t mean we’ve failed and can’t quickly resume a commitment to being healthy. The only failure is giving up entirely.

“We all have weaknesses,” continued Hayes. “Allow for treats when accomplishing goals, but regard calories as currency. my personal weakness is red velvet cake, so I save up for it by sticking to my workout plan and passing on sugar cookies that might be sitting out on the table in the break room. Let your treat really be worth it.”

About Sport&Health

since 1973, Sport&Health Clubs has grown to be Washington’s largest family of full-service health clubs and day spas with 24 locations in Virginia, Maryland and D.C. Locally owned and operated, Sport&Health Clubs are built around integrating fun and fitness into the busy lifestyles that define our nation’s capital and its ever-expanding communities. The Company serves the health and fitness needs of more than 127,000 Washingtonians, with over 2,000 employees, and is one of the top health club companies in the U.S. (based on annual revenues). The clubs feature state-of-the-art fitness equipment, individual and group personal training, group exercise classes for all levels including Pilates, yoga, step, high and low impact, Mixed Martial Arts and more. Many clubs feature tennis, racquetball, squash, basketball, swimming and a Kidz Klub, which features a nursery, climbing mazes, dance classes, camps and a variety of junior programs for all ages. Several clubs feature Serenity Day Spa that provides therapeutic massage, body treatments, nail and skin care and hair styling and design. For more information, visit sportandhealth.com.