Good for You!
12 things you should 'check off' in the New Year

By Christina Gandolfo

Are you eager to make your resolutions stick this year? Are you ready to throw good intentions out the window in favor of taking action? Good! Your assignment is simple--merely check off one "good-for-you goal" each month, and by December you'll be feeling healthier, happier and totally accomplished. And if this list isn't custom-made for you, by all means, make your own!

1. Train for and compete in a 5k (even if you're used to going farther!). Incorporating speed into either your walking or running program is an exhilarating way to work out the heart, and the 5k distance won't require a huge training commitment.

2. Treat yourself to at least one really cool workout outfit for warm and cold weather. When you look good, you feel good!

3. Incorporate 20 minutes of full-body stretching at least two days a week. Increased flexibility improves blood flow, guards against injury and promotes, long, lean muscles that allow for greater range of motion.

4. Learn to use a heart rate monitor. You'll improve your performance and stay better motivated.

5. Try at least two new sports. Think you've found your favorite sport? How do you know until you've tried them all?

6. Get a skin cancer screening and commit to wearing a sun-protective moisturizer daily. Skin cancer is the most common form of cancer and is both preventable and treatable when caught early.

7. Plan a romantic, active getaway weekend for you and your significant other. It needn't be exotic, but make it fun!

8. Go for grains. Switch from refined breads and semolina pasta to whole grain breads and 100 percent whole wheat pasta. They offer a powerhouse of vitamins and fiber in comparison to the nearly "empty" calories of refined foods.

9. Share your sport. Introduce a young girl to your favorite sport--whether it's your daughter, niece or a family friend, do your part to get her excited about embracing sports as a way of life.

10. Drink healthy. Reduce your consumption of (or phase out completely) your intake of soft drinks. For a healthier alternative, try adding 100 percent fruit juice to tonic water. It's sweet and carbonated but with a vitamin boost.

11. Build your upper-body strength. Work your way up to 20 simultaneous push-ups; if you can do this already, shoot for 30!

12. Say no to quick-fixes! Remind yourself that being strong, healthy and balanced is a way of life. Reading Her Sports is your first step!