Tips of the Week

Editor's note: On Nov. 18, we began the "Revolution Before the Resolution," a weekly guide to enhance your fitness level whether you are at the beginner, intermediate, or advanced level while getting a head start before New Year's Day.

Three group exercise instructors and ACE-certified personal trainers who are students at Rowan University will provide weekly tips for each level.

Important: All prospective followers of the advice should consult a physician before beginning any fitness program.

BEGINNER: It's all about changing your lifestyle. Getting healthy isn't a six-week process. The key is to take it one week at a time - and being prepared. Over the weekend, take time to prepare for the entire week.

When we're in a rush, we tend to grab fast food or something quick, but when we're prepared and have all the ingredients, we need to make a nice dinner and eat much better. Look up recipes for dishes that you can make over the weekend, such as homemade black bean burgers, and store in the refrigerator or freezer. Then you can just quickly heat them up. A much better definition of fast food.

Being prepared also applies to your workout routine. Take five minutes over the weekend to plan your entire week of workouts and activity. Then you reduce the chances of you skipping out on a workout because you're too busy or you don't know what to do.

- Kimmi Sterner

INTERMEDIATE: A tip for surviving the holiday season is to set realistic goals. Because there are always parties, food, and lots of things to do, don't get discouraged if you cannot fit in your normal hour workout. Make a plan to do at least 20 minutes a day to keep you going. A shorter but higher intensity workout is perfect.

You can even turn your house into a gym. Turn your stairs into your stair master, your kitchen counter into an incline push-up, and between picking up the wrapping paper on the floor, lunge for it. You can turn everyday activities into a workout, you just have to look for it.

- Chrissy Strow

ADVANCED: Looking for a total body challenge? Do a series of five push-ups, five sit-ups, and five squats and see how many rounds you can get through in five minutes.

- Scott Baron