6 Tips to Make Your Fitness Resolution Stick


Photo by Ramirez Creative

With the New Year right around the corner many of you have decided that your New Years Resolution will be to join a gym and get in shape. While I think this is a terrific resolution, less than 10% of you will actually stick to it. This happens for a few reasons, the main one being that we set unrealistic goals for ourselves and fall back into our old habits quickly.

So, lets discuss how we can avoid this and make this the year that our resolution to get fit sticks!

1. Set your goal and be SMART about it. Meaning; Specific, Measurable, Achievable, Relevant, Time.  For example, your goal could be ‘I want to lose 20 pounds (specific) in 16 weeks (measurable, achievable, time), so I can feel confident this summer in a swimsuit (relevant). Once you have your goal, write it down on paper and place it somewhere you will see it daily. Remember to stay realistic with your goals.

2. Plan and Schedule. Decide how many days per week you want to work out (3-4 is a good start for a newbie) and schedule those days and times into your schedule. Planning ahead is key and scheduling your workouts ahead of time will keep you from using the excuse of not having time.

3. Create Healthy Eating Habits. While working out can have a great impact on your health, its important that you pair this with healthy nutrition habits as well. Eating the right foods can fuel your workout, aid in weight loss or in gaining muscle as well keep you energized throughout the day. Small meals consisting of protein and veggies every 2-4 hours, 50-75 grams of carbs after your workout, a daily dose of healthy fats and a minimum 3 liters of water per day is a good place to start. Prepping your meals ahead of time is a great way to stay on track.

4. Accountability. There are a few different ways to hold yourself accountable. You can hire a trainer, tell your friends and family of your goals or find a friend who also wants to make fitness a regular part of their lifestyle and hold each other accountable.

5. Motivation. Motivation is key and while the first few weeks into a new resolution is usually smothered in, it can fade fast. Keep your motivation up with trying one or all of these-

    • Set performance goals (hit a 1 min plank by week 2, 5 unassisted chinups by week 5 etc..)
    • Take weekly progress photos
    • Buy a new outfit one size too small
    • Enter a transformation contest

6. Find the right Gym for you! Some gyms have scheduled hours, some gyms are open 24/7. Some are female only and some have sections for just females and open co-ed areas. Some will have classes they offer for a fee or for free to members. Some gyms require a year contract while others will let you pay monthly or as you go. Its important to shop around and find a gym that will not just fit your needs but one where you will feel comfortable as well. Most gyms offer a free week or drop in so take advantage and check out a few before making any type of commitment.

Staying Fit During the Holidays – 10 Tips to Keep You on Track

healthy holidays

During the Holidays it can be hard to stay on track with both your fitness routine and eating habits. It is important to keep in mind that daily exercise is a great way to beat stress so keeping on track can really help you get through what can be a stressful time of year.

Along side keeping up with your fitness routine comes the pressure of eating right during the Holidays. While a little indulgence is deserved, setting limits is important to keep you from sabotaging the hard work you have been putting in to obtain your goals.

Stay on track and enter the New Year feeling and looking your best with these 10 tips on staying fit over the Holidays.

  1. Plan your training – while planning is already an important factor in staying fit, doing so over the Holidays is even more so.
  2. Adjust Your Schedule – during the Holidays things can get very busy with preparations, kids being out of school and so on. Get your day started a little earlier than normal and get your workout in before tackling your ‘to do’ list.
  3. Find a Workout Partner – having a fitness minded friend can help a lot over the holiday season as you can keep each other motivated and accountable.
  4. Make it a Family Affair – the holidays are about spending quality time with your loved ones. Plan activities such as skiing or find a holiday themed activity in your community to get involved in such as a fun run.
  5. Play with the Kids – snowball fights, sledding and ice skating are not only a great way to have fun with the kids but they get your heart pumping, get you moving and burn calories.
  6. Use Bodyweight – can’t make it to the gym over the holidays? No excuse. Bodyweight exercises are a great way to get in a quick workout with little to no equipment. Check out the Benefits of Bodyweight Exercise and get motivated!
  7. Create a Challenge – set a goal, sign up for a competition or race in January/February to help keep you motivated and on track.
  8. Indulge a Little – I do not believe in depriving yourself however limiting yourself is key. Along with the Holidays comes drinks, baked goods and treats of all sorts. Indulge in moderation, smaller servings and limit yourself on the sweets.
  9. Snack Smart – while running errands or before the holiday party, eat snacks high in protein to keep you from getting starved which in return can lead to over eating.
  10. Relax & Enjoy – the Holidays are about quality time with family and friends and gratitude. Avoid setting unrealistic goals, focus on the little things and get your rest!

Happy Holidays!