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💪 a positive way to get in shape in 2022

Fitness expert Dana Santas demonstrates a mountain climber, a high-intensity workout that will get your heart pumping.

CNN fitness contributor Dana Santas is not a fan of New Year’s resolutions.

“Too often, we inadvertently set ourselves up for failure. We set unrealistic goals, overwhelming ourselves with these plans for fitness, and when it doesn’t work out, we end up feeling bad about ourselves,” Santas told Inside CNN.

For two decades, Santas has trained elite athletes, ranging from Major League Baseball players to WWE wrestlers. She said that no matter your skill level, the key to creating a sustainable, long-term fitness routine is to build it into your lifestyle. Her CNN newsletter series, Fitness, But Better, is aimed at teaching readers a healthy, sustainable way to get active even if they’re starting from a sedentary lifestyle. It’s part of CNN’s Life, But Better initiative, an essential source for information and tools to inspire and challenge us to lead better lives.

“I introduce readers to all different types of workouts in the series and the pros and cons of each workout, so they can decide what works for them. Because if you like it, you’re going to do it more,” said Santas.

As a professional trainer, Santas said, she also experiences periods where she feels unmotivated to work out.

“I know the thoughts that go through people’s heads, like ‘I’m feeling terrible about myself, so now I need to go work out as a punishment to get myself to feel better.’ Well, if you look at it like that, then it’s never going to become consistent,” said Santas.

She urges her clients not to focus on the aesthetic results of working out, since those changes aren’t immediate. Instead, focus on how you feel during and after exercise.

“You may feel spent after you do a workout, but if you really check in with how you feel – you’re proud of yourself that you got it done. Or maybe you’re just relieved that you got it done. But relief is a fantastic feeling. Pride is a pretty decent feeling, too, and with that, confidence. For many of us, these are emotions we don’t experience enough daily, but accomplishing our exercise goal can deliver those positive emotions fueled by mood-boosting endorphins,” said Santas.

She advises that working out and getting fit shouldn’t be driven by negative emotions about yourself. Instead, they should come from a desire for self-care.

“Don’t let the negative voice fuel you,” said Santas. “Getting healthy and fit should be a really positive experience. And the more you can make it a positive experience, the more sustainable it becomes. … It becomes more of a lifestyle.”

Want to stay motivated? Sign up here for Dana Santas’ free seven-part newsletter series, Fitness, But Better. 

🍃 start your new year right 

What are your own goals for 2022? We have some tools to help. Want to improve your sleep habits? Sign up for our Sleep, But Better seven-part newsletter series to get helpful hints for better rest. Looking to improve your diet? Eat, But Better is an eight-part newsletter series that guides you toward a delicious expert-backed eating lifestyle. If your New Year’s resolution is to reduce the stress in your life, sign up for the six-part Stress, But Lessnewsletter series for tips to reduce stress while learning how to harness it.  If you’re not sure which newsletter is the best fit for you, click here for a personalized recommendation.

💳   CNN insider rec of the week

Brought to you by CNN Underscored

It’s no secret that having the right gear is crucial to achieving a great workout, whether you’re headed to hot yoga or training for a marathon. We spoke with experts to bring you the 37 health and fitness essentials you should invest in. Plus, after months of testing, we found four sports bras worth your money.

🗓️  mark your calendars

🔎 Explore: If you’ve made a New Year’s resolution, check out these five science-based strategies to ensure you succeed all year long (and beyond).

🎧 Listen: Explore the world with the Anthony Bourdain: Parts Unknownpodcast. New episodes featuring the late chef and best-selling author are available each week.

📺 Watch: On CNN TV tomorrow at 8 p.m. ET, “Live from the Capitol: January 6th, One Year Later,” co-hosted by CNN’s Anderson Cooper and Jake Tapper.

✍️  talk to us

Who would you like to see spotlighted next? Send your thoughts to insidecnn@cnn.com. We look forward to hearing from you.

– Written and edited by Beryl Adcock, Tricia Escobedo, Melissa Mahtani and Jessica Sooknanan