Dear: New Year, new you believers, weight loss yearner’s, and 10lbs I’ll lose next month seekers:
This message is for you.
I know who you are. You fill my gym for three weeks and then I never see you again. Where did you go? Not enough time? Busy at work? My question for you is why have you given up on yourself?
I apologize if this is coming off a little harsh…believe me, this is not my intention. I want you to achieve your new year’s resolutions. I want you to check this off your big ol’ list of things to accomplish this year, but guess what? It takes more than a few weeks; in fact it takes a lifetime.
It takes a lifestyle change to make leaps in your fitness and weight loss goals…I hate to be the bearer of bad new, but it’s true.
Below I have listed 15 tricks to help you stick to your resolutions:
1. Find a time that works for you and make a date with yourself and the gym:
Take note of when you have the most energy. Is it early in the am? Afternoon? Or do you get a second wind in the evening? Find the best time that works for you and commit to it.
2. Get the right shoes:
I cannot stress this one enough. If you are working out in a zero support shoes and have flat feet this is naughty and if you are working out in shoes that are over 3 years old this is naughty too. It is important to invest in a shoe that is right for you and your work outs. Go to a local running store, have them look at your feet, and lace up shoes that work with your feet.
3. You are what you eat:
You cannot expect to have break throughs, high energy, and motivation when you fill your body with crap. It’s not the way the bod works. It is important to focus on fruits, veggies, and lean meats.
4. Find something you like!
If you dread going on the treadmill, ok, fine, no biggie, then find something you do like. This way you will be more motivated because you will actually enjoy what you are doing! Dance class? Swim sesh? Bike ride through the hills? Find what amps you and get after it.
Yes, ghetto rap makes me run about .5 faster. What is it for you? House? Jazz? Country? Load up your iPod, crank up the radio, and make sure your favorite beats accompany you. There have been studies that prove working out to music increases work out time.
6. Conduct an Experiment
Get a journal or a piece of paper and take note on the way you feel throughout the day on the day you work out then do this same things on an off day. Look over the differences? I know there will be FAR more benefits to the days that you do so keep this as a remind when you are feeling unmotivated.
7. See the bigger picture
Change takes time. You cannot expect changes overnight. This is not physically possible. We live in a society that makes “overnight changes” seem possible. However, this is a marketing gimmick, and a load of crap. The slim fast diet, Aitkin’s diet, and zone diet are crash diets for a reason.
8. You deserve it
They say if you don’t have your health you don’t have anything. You need to put this into perspective. We are all busy. We all get the same amount of hours each day. You have to know that this is something your body needs. The happy hours, late nights, and junk food indulgences are not bettering you. You deserve to feel and know what it feels like to feel good.
9. Get creative
Try new recipes, talk to other health minded individuals, and be a part of the conversation. It takes effort to make changes so adapt and find ways that work for you. If you like pizzas then find an alternative like wheat crust, and yes, this is at Trader Joe’s errbody.
10. Buddy up
It is easier to stick to resolutions when you have a buddy. This way you can keep each other accountable and the conversation can help life your anxiety when it comes to making changes.
11. Be nice
If you eat junk or miss a workout be nice to yourself. I know this may be hard, but getting angry is not going to get you back in the gym. Instead, commit to going the next day and keep at it. The ability to start over is relative in life and in the gym. Think about the most successful person you know, did they get there overnight? NO! Did they have set backs? Yes and my guess is that they kept on pushing forward.
12. Rewards Yourself
It is easier to stick to a resolution when we reward ourselves when we meet a goal. Think of this as mini celebrations for making changes. For example: If Kim works out 6 days this week then she can get a half hour massage.
13. Track your progress:
It makes a big difference if we are able to see our progress. This lets us know that our work is paying off. For example, if you start on week 1 and are able to do 10 push-ups and then after week 2 are able to do 20 push-ups then damn!
14. Be witty
Be prepared for people to criticize, question, and try to waver your resolution commitment. This will happen, but don’t let it get to you. You could say something likes“it makes me feel good”, “my health is important to me”, “sure, I can meet with you but I have to get to the gym first”. It is your life, your decision, and most importantly your resolution!
15. Take advantage of amazing resources:
There are tons of books, online articles, fitness magazines, and blog posts like this one to help you stick to your resolutions. I have listed a few below to get you started!
Want to eat better? Check out this:
Want some workout ideas? Check out this:
Want some damn good recipes? Check out this:
Want to learn how to set goals for yourself? Check out this:
What are your health/fitness New Years Resolutions? what has helped you stick to them? what hasn’t?