Pen Projects

How to Beat the Odds and Make Your Fitness Habit Stick All Year

I worked in gyms for close to 30 years and when it comes to New Year’s resolutions little has changed. Every January gyms fill up with new members. In the Fitness Industry they are referred to as ‘Resolutionaries’. They join a gym with good intentions but by the end of February their numbers dwindle. For some, they realized that they don’t have time. Others do too much, too soon and get injured. Many just lose their motivation.

It is so common that gyms bank on these folks. That’s because new members keep paying their monthly dues hoping to get back. Some do get back but most don’t. If this sounds familiar, read on for some motivational tips and tricks for sticking with a daily fitness habit that will last all year and beyond.

Set a Realistic and Attainable Goal

One of the biggest stumbling blocks to reaching a fitness goal is that the goal is too ambitious. If weight loss is your goal, don’t set a number of pounds to lose by a certain date. Start by slowly increasing your daily activity and decreasing your calorie intake. Click here for the CDC’s Guide to Weight Loss

If you want to get stronger, don’t do weight training every day. That’s a recipe for injury and fatigue. Experts say 2 – 4 days a week is acceptable for strength gains. Each muscle group you work needs 24-72 hours to recover. Start training slowly 2 days a week and build from there as you get stronger.

If you used to go to the gym a few years back and stopped, don’t jump in and do the same weights as before. Start light at first and build up gradually. There is nothing to be gained by overdoing it except a possible injury.

Click to see my bone building workout.

Make Your Workout Convenient

Your daily workout needs to be something that fits easily into your day. For some, getting up an hour earlier works while for others packing a gym bag to go after work. Some workout on their lunch break and eat lunch at their desk. Make your plan something that is convenient for you to stick with.

Find Activities You Enjoy

When I was a Personal Trainer I was frequently asked “Which exercise is the best for losing weight?” My answer was and still is ‘the exercise that you will do’. Whether it be walking in your neighborhood, hitting tennis balls against a wall or taking a fitness class. If you enjoy it, you will look forward to doing it.

Schedule Your Workouts

Treat your workout as you would any scheduled appointment. Block your calendar and set notifications on your phone. Consistency is the key to creating a new habit.

Track Your Progress

Use a phone app or a notebook to write your goals. Use it to record your workouts, including weights, sets and reps. Record time on the treadmill with incline and speed. Add heart rate to the mix. By keeping a record, you’ll see your steady progress and stay motivated.

Make 2026 Your Best Year Yet

By setting realistic goals, scheduling convenient times to workout, engaging in activities you enjoy and accepting accountability you can avoid common obstacles and make daily exercise a sustainable habit.

Just think, this time next year you can look back at where you started and feel good about your accomplishments. For 2027 you will have new resolutions. Maybe hiking Machu Picchu in Peru or running a 10K.

Whatever next year’s resolutions might be, make this year the first step to a new healthy and fit you.

Until next time.

Note: This blog is sponsored by me, Karen J Adams. Any recommendations or suggestions are purely my own opinion without the exchange of money.

 Unpublished work © 2026 Karen J Adams

Some of you may remember Hurricane Betsy from the year 1965. I was 12 at the time and we had just moved to New Orleans. But this story isn’t about the hurricane. It’s about an abandoned puppy.

Visiting Our Mountain Retreat

Every summer we pack up the 2 cats and travel to our cabin in the mountains of North Carolina. The weather is cooler than it is in Florida and we both enjoy the hilly climbs by foot, car and motorcycle. This past summer we allocated 10 days for this purpose.

Into the week a large puppy followed Marty home during a hike. She wore no collar but looked well fed, so we took her to the local vet and learned she had no chip either. I got busy online and posted her picture on every Social Media page and Lost and Found Pet page. No one claimed her.

Betsy it is

We called her Betsy and there was a lot of joy in watching a puppy do the silly things puppies do. She was a good hiking companion, always staying close and coming when we whistled. Having her there was a unique experience for us. But our cats did’t find any joy in having a dog around.

Betsy stayed outside on the screened patio. But the cats didn’t trust that she could not come in so they stayed upstairs, often under a bed. We put their food and litter box upstairs.

I grew up with dogs and cats under the same roof. I felt certain our gang would eventually get along. I imagined hiking parts of the Appalachian Trail with Betsy, swimming with her in the local swimming hole.

Still Searching For Betsy’s People

Daydreams aside, I remained busy calling and visiting local shelters, asking if anyone is missing a dog like Betsy. What I learned is that there is a crisis concerning unwanted domestic animals. Weather events all over the country have separated pets from their owners. According to the Humane Society in Asheville, all the shelters in North Carolina are overflowing.

When our 10 days expired we rearrange our schedule to give us another month. We thought surely her owners or someone wanting a dog like Betsy would call. That didn’t happen.

And what also didn’t happen was a comfortable relationship between dog and cats. Charlie and Felix stayed upstairs. We brought Betsy inside for short periods wearing a leash and we blocked off the stairs. She enjoyed being inside with us. Unfortunately, when Betsy saw a cat, she charged. Having a leash on her kept her from getting them.

A Drive to Remember

When our time ran out we installed a screen to keep Betsy in the back of the SUV. There was the usual cat meowing that we hear at the start of every journey. But this time the meows were accompanied by barking. A symphony of discontent for us to grin and bear for the first hour or so. Just 8 hours later we were in Florida.

I’d already contacted the shelter in Tallahassee and spoke to friends I knew who have fostered abandoned dogs. There was no room in the shelter and no Fosters available to take her. So we continued to care for Betsy as her foster family. We humans enjoyed her company and imagined one day it might work out. I think the cats sensed something about Betsy that we couldn’t. She is a Mountain Cur mix, bred for hunting small animals.

We Found Assistance

We received support from the Tallahassee Animal Shelter Foundation. They loaned us a crate and gave us a voucher so Betsy could be spayed. They sent a dog trainer to help with her training. With their help, we were able to crate train, leash train and work on Betsy’s manic behavior when she saw another animal or a person.

Things were working out and Betsy was happy to run free in our unfenced yard and swim in our lake. She visited the neighborhood children and lived the good life. Felix and Charlie were not living the good life. Felix was more daring and would come out of the bedroom. But Charlie was 6 years older than Felix and not as confident about getting away from Betsy. So he stayed in the bedroom. We installed a baby gate on the bedroom entry with a pet door for the cats.

Every other week I posted new pictures of Betsy on Social Media. Pictures of her swimming and playing in the yard. Then the neighbors told us there was an alligator in the lake. That’s when Betsy’s life changed. We bought a dog trolley system (see below) that gave her plenty of room to run but away from the lake. We tied her out on the back patio, too. We gave her indoor time in the afternoon where we would play with puzzles and do some training. But Betsy was no longer happy. She didn’t run on the trolley, instead she tried to chew up the leash that held her.

Charlie Needed Us

Our cats were slightly adjusting to Betsy. But Charlie became more frail. I told myself that I would take him to the vet, after Betsy got spayed. Then it was after Betsy was adopted. I wish I had acted sooner.

A few days before Betsy’s spay surgery we got word of an interested party. We met with him in a park first. Then he stopped by the house to visit Betsy. We were elated. They seemed like a perfect match. Betsy had her surgery and her care was minimal at first. We had time to breathe.

We didn’t know it, but it was too late for Charlie. He’d stopped eating and drinking. We took him to the vet. The vet rehydrated him and gave him an appetite enhancer. Ran lots of tests and diagnosed him with Hyperthyroidism. We were hopeful when we brought him home.

But Charlie still refused to eat. He died 2 days later.

Our hearts are broken and heavy with regret. We continued to care for Betsy. But there was no more joy to be found in the task. Her new owner picked her up 3 months after we found her on a mountain trail. And just 2 days after burying the greatest friend and travel companion we’ve ever known.

Like the storm of 1965, Betsy swept into and out of our lives. Through no fault of her own she cost us a price that we can never recover from.

Rest in peace Charlie Bear – 09/22/2014 – 09/27/2025

For some happy stories about Charlie go to https://karenjadams.net/2024/08/

Forget Breeders – Adopt a Pet

The most recent data from 2024 shows that approximately 5.8 million animals, mostly dogs and cats entered animal shelters across the United States. If you are looking for a pet, your local shelter can help. And they are always looking for volunteers to help care for the animals. Having a pet is like having a loyal friend, their pedigree doesn’t matter.

Until next time.

Note: This blog is sponsored by me, Karen J Adams. Any recommendations or suggestions are purely my own opinion without the exchange of money.

 Unpublished work © 2025 Karen J Adams

Now that I’m of a certain age, I must endure many insurance recommended tests. One of which is the DEXA Scan (aka: bone scan). For those who know me, I’ve always been a daily exercise kinda gal. So when I got the news that I had osteoporosis I was bummed. If you don’t know, Osteoporosis is a bone disease that causes the bones to become weak and brittle.

My exercise regimen has always included strength training, cardio and yoga over the past 3 decades. That’s why I felt so unhappy with the diagnosis.

I Found a Solution Down Under

It didn’t take long for me to find an osteoporosis study performed in Australia called the LIFTMOR Randomized Control Trial. Click here for details. Basically it is a heavy weightlifting program that also incudes one set of impact-based exercises. After fact-checking all the references in the article I decided to give it a try.

My first roadblock came when searching for a trainer to help get me started. The program suggests using someone certified in the program. I understand two reasons behind that suggestion. The first is safety for participants who are unfamiliar with lifting weights. The second is that the program suggests using a weight that is 80% of your one-rep-max. Simply put, find the heaviest weight you can lift in a given exercise for one repetition. Multiply that weight by 80%. That will be your training weight for that exercise.

Example: You can Deadlift 100 pounds one time using full range of motion. Multiply 100 x .8 (80%) = 80. So, you will lift 80 pounds in your deadlift.

You can probably understand why having a trainer is a good idea to get started .

The Exercises

There are only 3 weightlifting exercises and one impact exercise. Each of which should be performed as 5 sets of 5 repetitions.

Example: Do 5 repetitions, rest 1-2 minutes then repeat 4 more times with each exercise. Do this 2 days a week (a rest period of at least 48 hours is needed between workouts).

The exercises include:

Barbell Deadlift

Overhead Barbell Press

Barbell Squat

Squat Jumps (other impact exercises options are jumping jacks, jump rope & box jumps)

This is my go to video: https://youtu.be/zkLPFZV43r8?si=5Z3trqE7IrYUjT2T. If you don’t want to listen to the clinical details, then skip to the exercise examples.

Here’s What I Did

I couldn’t find any LIFTMOR certified trainers in Florida. That did not discourage me. Since I worked as a personal trainer for many years, I decided to give it a go on my own. First, I guessed my 80% of one-rep-max by adding and removing weights as needed. I wanted it to be difficult without compromising form.

FORM = Each rep uses full range of joint motion without wobbling or struggling.

If it was too difficult, I lightened the weight. If it was too easy, I added weight. Watching in a mirror is necessary. When I determined my weights for each exercise, I logged them in my phone’s notes app.

I had initially thought that 5 sets of 5 repetitions would wear me out. It didn’t! In fact it was invigorating! And after just a couple of weeks I was noticeably stronger.

Keep Adding Weight

After the first few weeks the weights became easier. It’s important to increase the challenge as you get stronger. I did this by adding 2 repetitions on the last set. Then at the next workout I added 2 repetitions to the last 2 sets. Once I was capable of completing 7 reps for all 5 sets, I added weight. Then I went back to 5 reps.

My Results

I followed the program as consistently as possible for about 6 months. Then I had a second DEXA Scan. My doc and I were ecstatic with the results that showed small improvements in bone density. My Osteoporosis diagnosis was reduced to Osteopenia (a precursor to Osteoporosis).

I plan to continue the program for the rest of my days. My hope is that the news of this program will spread throughout the country and become readily available.

If you have been diagnosed with osteoporosis or want to avoid it, give the program a try. I recommend studying up on it first. Then find a trainer who is willing to also study up on it. If you do try it, let me know how it’s working out for you.

Until next time, have a Happy and Healthy 2025!

P.S. A lot of subscribers missed my last post because of issues on my end. Sorry about that. You can find it here.

Note: This blog is sponsored by me, Karen J Adams. Any recommendations or suggestions are my own without the exchange of money.

 Unpublished work © 2025 Karen J Adams

Meeting Charlie

I thought I’d share a typical day in Charlie’s life. But first, a little history. Charlie spent his first 7 months surviving somewhere else before we met him at the Brevard County Humane Society. We looked at each other, Charlie and I. He opened his mouth with a soundless “Choose Me, Please”. I picked him up which he seemed to enjoy and I discovered that he was very heavy. That was all we needed to know so we brought big ole Charlie home. He quickly became a source of joy and wonder.

Now, 10 years later, Charlie hasn’t changed much. He likes to start his day with a little wrestling. We don’t always see him in the act. What we do see are a series of crumpled throw-rugs. Not sure why he’s a rug killer but possibly it has something to do with those first 7 months. After he’s finished his murder patrol, Charlie can be found sleeping belly up in the middle of a room or hugging a baseboard.

Charlie’s Special

Charlie has a few quirks. Concerning his litter box, if he has used it to poo, he will not use it again until his humans have cleaned it. Instead he’ll use one of the rugs he likes to murder. Or he’ll just pee on a piece of clothing that mysteriously ended up on the floor.

Another Charlie ‘Speciality’ has to do with entering and exiting through a door. He needs time to decide. A lot of time. He looks around and sniffs the air. When he finally makes up his mind he leaps over the welcome mat to get inside. We believe he dislikes the way the mat feels on his paws.

Forever playful, Charlie’s funniest eccentricity is his love for helping me change the sheets. He chases the movement of the fabric like it’s an underwater serpent. Many times I have tucked him into said sheets where it takes him a while to find his way out.

A Reluctant Tourist

Charlie’s also an experienced traveler, although somewhat reticent. He manages the 8 hour drive to our mountain cabin with little fuss. This is something we do several times a year. Of course, we keep him locked up in his carrier for the whole drive. When we arrive, we open the carrier and he jumps out (after some thought, of course) and makes himself at home. Beware the braided rugs.

Charlie also accompanies us in our Motorhome where we are often out for a couple of months at a time. On these excursions he gets plenty of attention from fellow campers. He loves people and will get close to anyone who visits. He especially loves dinner guests where he will put his paws on the table and peak over the top. He’s always ready to try out human delicacies.

Regarding the motorhome, Charlie is in tune with our human behaviors. He can tell when we are packing up to leave a campsite. To Charlie, this means driving, which he hates. On a couple of occasions, Charlie went missing just as we were ready to leave. He’s usually hiding under the coach. This has not been a big issue because Charlie cannot resist a wiggling drawstring, something we also keep on hand. It’s just another quirk that makes Charlie special.

At Day’s End

Charlie ends each day by snuggling up between our heads on the bed. His belly-up posture is usually the first thing we see in the morning. Big ole Charlie remains a joy and sense of wonder.

Note: This blog is sponsored by me, Karen J Adams. Any recommendations or suggestions are purely my own opinion without the exchange of money.

 Unpublished work © 2024 Karen J Adams

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