Getting fit for the New Year: specifics and goals

As the Times Square ball in New York gets closer to falling on the year 2016, many people begin to plan their New Year's resolutions.

Of the endless possible resolutions one could choose to help make 2016 better than 2015, the most common are related to fitness.

"It's all about in here," host of the Nevada Fitness Club and local chiropractor Brad Shull said, pointing to his head. "William James said, 'we are the only species who can change our behavior by changing our mind. When the pain outweighs the pleasures, then we will change our mind.'"

Shull said when the pain is big enough, people will change, and when a person is comfortable, they do not change.

"What I do for people is, I try to get people to think of so many benefits and link it to a goal.

"We set a goal, and then we need to stack up the benefits of how achieving that goal is going to benefit our life. If you have 1,000 benefits of how it will benefit your life, there are no excuses."

Shull said setting goals is more important than setting a resolution of its own because "the universe doesn't like generalities.

"I say, 'Well I want to get in shape,'" Shull said. "Well you loose two pounds; you're in better shape. Instead you should say, 'I want to lose 20 pounds, and I am going to do it by monitoring my three portions, I'll drink water instead of soda and I'll eat less sweets.' The more specific you get, the easier it is for the universe and your brain to have it happen for you.

"Physical fitness is one of those things that is not for everybody, but when they get the bug, they'll go 110 percent. I would work out and I would quit. Then I started doing these programs for about five years, and then I quit," Shull said.

For the past three years, he has been the host of the Nevada Fitness Club, a free club, which meets at the Franklin P. Norman Community Center Monday, Tuesday, Wednesday, and Thursday at 6:30 p.m. for people who are at any fitness level.

Shull said the fitness club is a major component in helping him stay active and in shape.

"Now I have people depending on me to be there and I have to think of new ways to motivate them," Shull said. "That's one of the reasons I have been able to stay in shape. Resolutions are great, but I think if we set them as goals, that would be even better."

Shull said when people fail at their fitness goals it is because they have gotten comfortable. But if the 'why' is big enough, the 'how' will take care of itself, he said. If one does fail at one of the goals, Shull said there should be consequences.

"Our body has to stay in balance; our mind has to stay in balance. Whenever we see more positivity, we are excited, elated. When our bodies see negativity, we become resentful," he said. "Set up a consequence in achieving those goals."

Shull said it was important to set up goals that are congruent with values. He said one couldn't expect to lose weight and eat at fast food restaurants every day. Alluding to the phrase, 'How do you eat an elephant?' Shull said resolution keepers should take "one bite at a time" by making goals to get them to the final stage.

"I'm going to make my goals by watching my portion control, shopping on the outside aisles of the grocery store, not going through the drive-throughs," Shull said. "Here's the specific actions I am going to do to reach these goals."

Weight loss, Shull said, has a multitude of benefits ranging from lessening the risk of diabetes, cardio vascular disease, stroke and some cancers.

According to the National Heart, Lung and Blood Institute's website, "In adults, overweight and obesity are linked to increased risk of heart disease, type 2 diabetes (high blood sugar), high blood pressure, certain cancers, and other chronic conditions."

Shull said as a doctor who deals with spines, being less heavy puts less stress on the spine and back.

"Chiropractically, because that is my forte, if you're over weight, you're putting more stress on your back and your nervous system than needs to be there. If you want a strong back, you have to have a strong front, so you need to get your core strength up. Not being a Mr. Universe or anything, that's not what this is about. What this is about is increasing our cardio vascular health, our muscle tone and our flexibility, and if we do those things, we will increase our longevity and keeping at bay some of those diseases like diabetes, like cardio vascular disease, cancers and those types of things.

"I am not saying, if you don't work out, you're going to get cancer, I am saying people who are overweight have more potential [of having these diseases.]"

In the study, "Association between Class III Obesity (BMI of 40-59 kg/m2

And Mortality: A Pooled Analysis of 20 Prospective Studies," one study showed those who were obese, or those with body mass indexes of 45-49.9 kg/m2 were 3.76 times as likely to die as those in the 'normal range' or having a BMI of 18.5 to 24.9.

"Research has shown people who are overweight have more potential of having a heart attack or diabetes," Shull said. "If you don't want that, take some of the weight off. The problem is, our society is so reactive. We wait until something happens, then we fix it. Why not make sure it's fixed, so that it won't break?"

Shull said he understands the process is not always easy, but the benefits of being healthier and more active for him are worth the struggles.

"I'm 51 years old, and I am running around like I am 20-something and it is because I chose to get in shape, and I stuck with it. Do I have days where I don't feel good about it? Sure do. Do I have days where I feel good about it? Sure... It's all part of the process."