The end of the year is approaching fast and the odds are good you’ll make a fitness resolution. Setting a goal to live an active and healthy life is an inspiring way to begin 2019.
You are not alone.
In fact 45% of Americans planned to lose weight or get in shape in 2018 and, given current trends, the number should go up this year.
We’ve all seen crowded fitness clubs in January, filled up with New Year’s resolution makers determined to finally trim the extra pounds. The frustrating news however is that 80% of them don’t make it through the second week of February.
How can you make sure your motivation doesn’t diminish with the first winter chills?
Explore below why New Year’s resolutions fail and learn a handful of tricks that will help you stay on track with your new fitness goals.
Fail Reason #1: Setting Too Big A Goal
We’ve all been there. The goal “I will lose 10 pounds by the end of the month” sounds impressive, but is probably out of touch with reality. And when the expected weight loss doesn’t happen, you lose your steam and give up.
If you are a full time working mum, there is no way you can squeeze 7 gym sessions into your busy week. If you are a chocolate lover, trying to exclude it from your diet will invariably end up with disappointment.
There is however an easy way to overcome that obstacle. Simply set yourself less impressive but more realistic goals that are going to be achievable for you. There is no need to go overboard. Think of something that makes sense for you, fits into your schedule and will make you feel fulfilled once you’ve achieved it.
There's no need to go overboard
No The goal “I will lose 10 pounds by the end of the month” sounds impressive, but is probably out of touch with reality.
Think of something that makes sense for you, fits into your schedule and will make you feel fulfilled once you've achieved it.
1. Set Up A Specific And Realistic Goal
What’s realistic for you? Maybe a stone less by mid summer? Start walking to work and taking the stairs instead of the lift? Run 5km in April?
2. Divide The Goal Into Smaller Chunks
For example you might choose to attend two fitness sessions a week. Buying an abo card with an expiry date will keep you committed. It costs less too!
Another great example is to walk for 30 mins every other day. That’s short enough to fit into your lunch break, but long enough to provide all the health benefits.
And how about giving up one unhealthy snack or drink a day?
Fail Reason #2: No Time For Fitness
Did you genuinely want to attend a fitness class but you ended up doing grocery shopping or cooking dinner? Or the idea of snuggling under a warm blanket and watching a movie was too appealing?
On most occasions missed fitness sessions can be avoided with a little planning in advance.
No time for fitness?
On most occasions missed fitness sessions can be avoided with a little planning in advance.
1. Block Time Off In Your Calendar
Imagine that going to a fitness class is like going to work. Block that time off in your calendar and don’t let any social commitments interfere with it. Make it clear to your family that this is your time when you aren’t available for them. Schedule exercise separately to housework, shopping or cooking. Organise childcare or choose a fitness class where babies are welcome.
2. Ensure Plenty Of Support From Your Loved Ones
They need to be aware of your determination and support you. Involve your family - maybe you’ll even find a new pair of trainers under the Christmas tree?
Fail Reason #3: No Motivation
Motivational crisis happens to everyone. You’re perfectly on track, and everything is going fine. Until suddenly you have a bad day, or worse, you have a stay-on-the-sofa-with-comfort-food-day and you feel everything you've achieved so far is gone out the window. Next day typically repeats itself and you’re trapped - motivation is lost.
Don’t panic. Relapses are more common than you think and are well known to everybody in fitness industry.
The good news is there are also multiple tricks to deal with them.
Motivational crisis?
Don’t panic. They happen to everyone.
Relapses are more common than you think and are well known to everybody in fitness industry.
The good news is there are also multiple tricks to deal with them.
1. Remind Yourself Why You’re Doing It In First Place
Do you remember the satisfaction you feel after a completed workout? Do you feel the same after consuming a box of chocolates?
2. Be Mentally Prepared That Relapses May Happen. It’s Normal
Don’t feel guilty - imagine it was just a break - like a short holiday.
Leave the bad day(s) behind, because on the grand scale a few bad days don’t change anything at all. Seriously. What matters is that you don't loose your focus and re-start after an off day.
Just get up in the morning and start again. Or even better - stop procrastinating now and go out for a walk, as there’s no need to wait until tomorrow.
3. Make A Note Of Your Goals And Reasons
Stick the note on the wall. Make comments whenever you’ve completed another small step towards improving your fitness.
Look at it often to remind yourself that things are getting better with every day.
4. Get Plenty Of Sleep
Sleep is the most important part of your day. It keeps both your body and mind healthy. Research has demonstrated that people who don't sleep enough tend to gain excess weight more than people who get plenty of rest.
No wonder my ‘bad days’ happen after I haven’t slept enough and present themselves with no energy and insatiable sugar cravings!
5. Let Others Inspire You
There are endless motivational videos, articles and blogs that can influence and energise us when our own willpower fails. My top motivational resourses are the positivity blog and holstee manifesto video. Have you already found yours?
Fail Reason #4: Not Enjoying It
You find exercise boring. It might be too easy. Or too hard.
1. Define What You Don’t Enjoy And Address The Problem
What is it that don’t you like? If you find exercising alone boring, try with a group. If the group is not challenging enough move to another class. If the class is too difficult, speak to your trainer. There are always exercises suitable for you and you might just need help with finding the right ones.
2. Find Something Different That You Truly Enjoy
Don’t be afraid of trying new things. Who said everyone must love yoga? Try training outdoors, boxing, cycling or hiking. Or give dancing a go!
3. Use Your Mix And Match Abo Card
Explore different ways of exercise with your fitness abo card. The mix and match option allows you to enjoy a gentle strengthening session one day, and on another go for an intense calorie burning class.
Not Enjoying It?
Try something new! Who said everyone must love yoga?
Try training outdoors, boxing, cycling or hiking. Or give dancing a go!
There are always exercises suitable for you and you might just need help with finding the right ones.
Speak with your personal trainer and find activities that you truly enjoy.
Fail Reason #5: No Rewards
Okay, you’ve banked 10 hours of exercise. You’ve worked really hard. Has anybody noticed? Lack of incentives can be really demotivating.
Make sure you reward yourself every time you reach a small goal. You deserve it!
1. Smile
Have you just reached a goal? Smile to yourself in the mirror. You know best you’re getting stronger and let this empower you.
2. Share Your Success
Share it with your loved ones. You want them to be proud of you too.
Reward yourself
Make sure you reward yourself every time you reach a small goal. You deserve it!
You know best you’re getting stronger. Share your success and let others be proud of you too.
Treat yourself to something nice. Go to a spa or for a massage after completing a 10-hour block of training.
3. Reward Yourself For Your Efforts
Treat yourself to something nice. Go to a spa or for a massage after completing a 10-hour block of training. You certainly deserve it!
The Takeaway For You
Creating a new healthy lifestyle goal and actually sticking to it is never easy. The takeaway for you is that with simple advance planning you can be prepared for the challenges and successfully deal with them.
The important thing is not to let them push you off track when they happen, but instead - stay focused on your goal and move forward in small steps.
With a sensible plan you’ll surely keep your New Year’s fitness resolution and soon you’ll be rewarded with a happier, fit and more energised self. Stay strong in 2019!