Certified Athletic Trainer | Educator | Motivator
Sandy Krum

Archive for December, 2013

New Year, Better You!

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2014 Checklist

Happy New Year!

The New Year is fast approaching and the energy and excitement is grand. Shall I say we’re all walking around with a swagger this week, excited, as we know the possibilities a New Year can bring. Most everyone I encounter these days is upbeat, outgoing and genuinely excited the New Year is upon us. There is a true excitement ringing in the air, almost as each of us is self- reflecting and discriminately planning our attacks as 01/01 approaches. Some are saying it’s a time to wipe the slate clean and start a fresh while others are simply to looking to REFINE themselves. Can we even dare to say NEW YEAR, NEW YOU? Right? Whatever the case, lets take a closer look.

“In with the new, out with the old. “New Year, New You.”

Often, I’ll hear these phrases or phrases similar. Does this make one healthy or just the opposite? Are we setting ourselves up for failure with these mundane exercises and thought processes?

The answer lies within you. ONLY YOU CAN MAKE THE CONCERTED EFFORTS TO MAKE THE CHANGE LONG LASTING. Research from the various studies I’ve read show that only about 8% of us will achieve our new goals, or should I say ‘desires’.  Let’s make a resolution to do better with this and in so doing, continue to climb the ladder towards Self Actualization.

Research has shown that new exercise programs brought on to make a change are unsuccessful for various reasons. The first and foremost reason has to be the change is only directed at one or two entities of the old you and not the numerous changes you need to address. A half ass approach will only bring half ass results. So in turn, I suggest we enter the New Year with a mindset that says, “ Enough is enough! I am not going to make any more subtle changes, I am going to make real change.”

Want to stay on your current course and in trouble? NOT having the proper plan in place and supporting TEAM is a recipe for failure. Are we after the quick fix, with a guns drawn type mentality or are we making the change for the long haul? Some of us just jump right in and have no plan of attack, just filled with angst and excitement. We realize we need to exercise, but this may be the only component we address. We fail to address the nutritional aspect or psychological components as well. This is the bank customer trying to make a deposit without taking the time to fill out a deposit slip. We all want the instant gratification without stopping and addressing the BIG PICTURE. The crash is coming, but we can’t see the road ahead.

What does all this mean? It means planning out your course of action and implementing an ACTION PLAN in advance, a plan consisting of your TEAM of supporters, . This is where your Primary Care Physician, your family members, a Registered Dietician/ Nutritionist, a Certified Athletic Trainer, and a Psychologist will all come together with YOU and formulate the best for you! Without, you’ll be leading yourself to failure. Often, what hasn’t changed is the foundation. Without addressing what’s wrong with the foundation prevents us from making the REAL CHANGE. In retrospect, it’s not a “New You” that you will be getting; rather it’s a BETTER YOU with a BETTER plan and approach!

So this is the time to resolve to formulate the WHOLE TEAM instead of implementing wholesale changes. It’s the time to address the upcoming year as a whole instead of going gangbusters 01/01 then to only come crashing back to our old selves. Take the right time to ensure your support team is in place and detailed PLANS are written out versus just talked about superficially. For those of you that are having problems completing a task, a goal, or devoting enough time, I recommend reaching outside the box and “creating” more time to accomplish the goals. Are your time management skills hurting and off base? Here’s a perfect opportunity to address and right the ship. We all want to achieve “X “ but do we all have a plan how to go get it? How many of you have heard this phrase, “Proper Practice Prevents Poor Performance?” Now is the time to execute, revise, review, continue and discontinue. Whatever the case, it starts with proper planning and practice.


Before we get on with the 2014, let’s ensure we have checked our checklist.

*I’m journaling both exercise and nutrition -CHECK

*I’m within the Caloric Limits and Budget as set by myself and my TEAM, – CHECK

*Daily exercise routine planned and executed , CHECK

*All my team members are in place and working as a whole, CHECK

*All my medical lab values are “Within Normal Limits”, CHECK

* My Sleep is on point and I’m getting quality rest, CHECK

* I am treating my injuries, not ignoring them, CHECK

*I’m generally Happy and Energetic, CHECK

*I have new Goals to achieve, CHECK

*I have allotted ample Time to achieve my Goals, CHECK

*My time management is on point, CHECK


If you are in a routine that is working, heck yes, continue what you are doing but always have one rhetorical question on the burner: “What can I do to make my routine BETTER?  If your routine needs retooling, then make those corrections. Mix it up and once again don’t be afraid to reach outside the box. Keep learning! Keep challenging yourself and know that investing in others is an investment in you. If your routine is simply not working, now is the time to rewire the protocols.

As we move ahead, clean out your TOOLBELTS. Are you carrying excess useless “equipment and supplies?”  If something is working for you, embrace it and protect it. If there is stuff you’re retaining or trying to implement and it’s just not working or applicable, get rid of it! No more being blogged down with minutia. There are too many more quality tools that can fill that space! Go find them!


We may or may not have conquered each and every goal and challenge we set out for this year ending. Regardless of your level of success, I want to take this opportunity to wish each of you all the BEST in the coming year. Staying on point and ON THE HIGHWAY takes commitment, desire, and a well thought out plan. The Route is wide open and the possibilities endless. Here’s to the “BETTER YOU!”


Reference: http://www.forbes.com/sites/dandiamond/2013/01/01/just-8-of-people-achieve-their-new-years-resolutions-heres-how-they-did-it/

Walter Hall, Ohio University Oct 11 2013

Sandy Krum speaks with the Athletic Training Students of Ohio University during Homecoming weekend about his journey, the future of ATC’s, and the profession of Athletic Training.