Tips for sticking to your New Year's fitness resolutions

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by Tami Hoey

Video report by Javier Soto

Posted on January 3, 2014 at 12:47 PM

Updated Friday, Jan 3 at 1:00 PM

PHOENIX -- If you're like most people, you've made a New Year's resolution to get healthy and/or lose weight.

But many folks are walking into a new fitness routine for the first time in years, if not ever.

Blake Shaver of Certified Fitness joined Javier Soto on Friday's Good Morning Arizona to help acquaint folks with some gym and fitness basics.

"The first thing you've got to do is make sure you have a good attitude about it," says Shaver. "Everybody sets New Year's resolutions every year; we understand that. But you have to tell yourself that you can do it."

He also advises: don't be afraid to ask for help, and do what's comfortable to you. "Don't do what everybody else thinks you 'should' be doing," he says. "You have to set realistic goals. Don't set goals for months out. Set them for two weeks out, three weeks out. That way they're easily obtained."

Baby steps are key, especially if it's been a long time since you've been at the gym. "You don't want to say: I'm gonna go from eating this to eating clean. Because realistically, it probably isn't going to last, because you're going to get sick of it pretty fast."

Shaver showed us three of the most basic pieces of fitness equipment to get you started: a stability ball, a resistance ball, and a set of dumbbells. You can even start in your living room if you're intimidated to hit the gym.

The dumbbells are a great starter tool. "You can do probably ten or 15 exercises with them," says Shaver. "You can do bicep curls, you can do shoulder presses, you can do squats, you can do push-ups, you can do bend-over rows."

The resistance balls are great for core work. But you don't even need equipment to get results. "You can do a lot with just your body weight and real simple movements," says Shaver. "If you keep it simple, you will see some good results."

Also, make sure you always warm up, maybe on a bike or a treadmill. "I always say at least 15 to 20 minute for a warm up," he says. "Do some stretching, do some full body stretching."

Mornings are also a good time to get that workout in. "Get in there and get it done," says Shaver. "If you work that typical 9-to-5 jobs, I just say get up, get out of bed, get in there. It's going to boost your metabolism, you're going to have good blood flow. You'll feel wide awake."

But the best advice is to believe in yourself, and don't be afraid to seek help from a trainer. "Be confident in what you're doing."

Shaver is a trainer at Certified Fitness, LLC (at Personal Power Training). It's located at 7645 East Evans Road, Suite 140 in Scottsdale. You can learn more by calling 623-293-8760 or visit  www.certfittraining.com.

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