Losing weight and getting healthy are among the top five resolutions every year. About 45 percent of Americans make New Year’s resolutions, yet only about 8 percent succeed in keeping up with them.
Getting fit, eating right, or losing weight isn’t always easy; but it’s worth it! A weight-loss or fitness-related New Year’s resolution is a decisive first step in the right direction, but extra effort will be required to stay on track to carry out your goals.
Whether it’s lack of motivation, lack of resources, or just a loss of interest, it’s time to figure out ways to finish what we’ve started. Here are six tips to help you get to that finish line!
Don’t Set Overly Ambitious Goals.
Make sure the goals you set for the New Year are not overly ambitious. It is important to set goals, but you need to make sure they’re S.M.A.R.T. (Specific, Measurable, Attainable, Realistic, Timely) goals in order for it to have a positive impact on your motivation.
It is easier to implement a behavior and lifestyle change by taking it one step at a time. All of the small goals will add up and help you reach your larger long-term goal.
Get a Gym Buddy.
If you are losing sight of your resolutions, think about finding a gym buddy. He or she does not need to do the same workout as you, nor even have the same fitness goals. Your buddy is there to encourage and support you. This will not only keep your workouts more fun, but will also keep you accountable. The key here is to look for someone who has a similar daily schedule.
Keep a Record.
Are you not sticking to your resolutions because you are not seeing any progress? Be sure to keep a log of your workouts. There are plenty of apps that make this easy, or you can go old school and buy a weight-training journal – like me!
You can weigh-in once a week and take your measurements with a tape measure on your chest, abdomen, hip, waist, thigh, and arm. Then record these numbers into your workout log/journal as well.
I encourage you to take photos of yourself once a month (front, side, and back is best), so you can visually keep track of how far you have come and what you’d like to focus on next.
Is your resolution of getting to the gym not occurring because the gym is just too far? Be sure you are at a gym that is convenient in terms of location. It should be a quick walk or ride from where you sleep and/or work almost every day. Once you have established what is best for your lifestyle, it will be a lot easier to develop a routine.
Change Your Routine.
Perhaps you’re thinking to yourself, “I’m doing steps 1-4, but I’m not seeing any results.” No problem here! My advice to you would be to simply switch it up. After a certain period of doing the same workouts over and over again, your body will adapt to the routine and hit a plateau.
||If things are feeling stale, try out the routine below that combines full body strength and conditioning.
(Be sure to consult your physician before starting any new exercise routine.) Keep in mind, quality over quantity is always important.
Choose an appropriate weight for all exercises.
Perform 3 rounds of each grouping for 12-15 repetitions each exercise:
||1A. Squat Jump
1B. Push Up
1C. Machine Rows
Modified: Resistance Band Rows
1D. Kettlebell Swing
Modified: Kettlebell Deadlift,
2B. Alternating Reverse Lunge
3A. Jump Lunge
3B. One-Minute Plank
If you are meeting your goals, make sure to give yourself a reward to reinforce your habits. It could be as simple as some relaxation time
, a massage, a manicure/pedicure, or a special dessert treat. The key is to remember to keep these small and healthy so you don’t cancel out all of your efforts!
If you have any personal training questions or concerns, you can reach out to me through e-mail or phone.
In good fitness and health,
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