6 Tips to Make Your Fitness Resolution Stick

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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.

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Positive Motivation for Fitness

Whether it’s getting started on a new program or sticking with your current one, motivation can come and go and for some, just down right not exist when it comes to fitness. I’m human, I definitely have my days where working out is the last thing I feel like doing, heck, I’ve even hit a few slumps where I wont work out for a week straight. I can tell you though, when that happens, after a few days I start to feel awful, and that there is part of my motivation to get my butt back in gear!

Getting motivated to make fitness a regular part of your life needs to be a positive experience. Your drive needs to come from within, and it needs to be about YOU and what regular exercise can do for YOU. My main focus for fitness is not just about looks, sure, I enjoy the benefits fitness has on my physical appearance but how it makes me feel about myself, how it improves my mental health, is my driving force.

Lets list a few negative reinforcements that you want to try and avoid. Although some may seem to make sense for helping to motivate, in reality, any type of negative thinking is going to have a negative effect. These can include unnecessary stress and low self esteem. In the second list you can see how we take some of these negative motivators and put a positive spin on them so that they work in your favor to boost self esteem and keep you on the right track.

NEGATIVE MOTIVATORS

Negative self talk (spoken or not) is the number one issue and this only leads to low self esteem, stress and in many cases, quitting or giving up on reaching your fitness goal. Negative self talk can include the following;

  •  Viewing the negative outcome of a situation (was too difficult, you didn’t complete as many reps as planned etc)
  •  Focusing on what you could have done better
  •  Comparing yourself to others
  •  Fixating on your current state of health/fitness
  •  Telling yourself you aren’t capable, worthy or good enough

POSITIVE MOTIVATORS

If talking to yourself in a positive way is not something you currently practice than repeating positive phrases to yourself may feel strange but like any other habit, it just takes a short time before it becomes natural. Now lets have a look at some positive reinforcements;

  • Reminding yourself of your accomplishments
  • Focusing on the progress you have made
  • Celebrating milestones and goals achieved
  • Telling yourself you are worthy and deserving of a healthy body and mind

Making the switch from negative to positive self talk can and will have a huge impact on your health and mental well-being. Self esteem rises, stress is reduced and overall, you feel and look healthier & happier. Perhaps you aren’t even aware of your negative self talk, perhaps you think beating yourself up will help motivate you, either way, it’s got to stop!

How to go from Negative to Positive Motivation

  • Set realistic goals. (Write them down and look at them often)
  • List the things you are grateful for.
  • Surround yourself with positive, supportive and encouraging people.
  • Talk to yourself as though you have already accomplished your goals. (I look great, I feel great, I’m gonna rock my new bikini this summer etc)
  • Place positive notes or quotes around your home so that you are constantly bombarded with positivity!
  • Create a vision board and hang it somewhere you will see it everyday. (A collage of inspiring and motivating pictures, quotes, goals etc)

These don’t have to be all fitness and health related, they just need to be positive! Over time thinking positively will become natural and the negative self talk will phase its way out of your life, where it belongs!

Change your thoughts and you change your world.” – Norman Vincent Peale

xo