Alright so we’re approaching the new year and I know I’ll start to see all of the suddenly optimistic New Year Resolution-ers posting their New Year New Me propaganda all over social media. We can also expect to see the oh so negative Resolution Bashers posting sarcastic memes basically poking fun at the optimism and crushing the dreams and self esteem of the former group. Alright we know that 80% of resolution-ers quit after the first month (definitely made that stat up but it seems accurate), however, that’s no reason to try and discourage those trying to make a positive transformation. This year I decided to do something a little different. I decided I’m going to give you 5 keys to improving the rate of success for all of your New Year, New Me fitness goals!
Write Down Your Goals
Writing down your fitness goals brings them out of your head and into the world. You are far more likely to succeed in any goal if you right it down somewhere. You’re even more likely to succeed if you place it keep it someplace where you’ll see it often. Make sure your goals are SMART goals that means their SPECIFIC, MEASURABLE, ATTAINABLE, REALISTIC, and TIME-BOUND. Goals need to be as specific as possible. This means instead of saying that your goal is losing 10 lbs, get more detailed. Losing 2 lbs a week for the next 5 weeks would be far more specific and seems far more manageable. You need to be able to measure the goal somehow, in the example prior, we are measuring our weight on a scale each week. Ask yourself if this goal is attainable for you and if you can be fully committed toward this goal. Is this goal realistic? Losing 50 lbs in 5 weeks wouldn’t be a very realistic goal. A goal that’s time bound lays out a clear plan over a period of time, breaking down the larger goal into smaller, more manageable goals.
Be Open Minded
Ok I’m going to give you some tough love to start. YOU DON’T KNOW ANYTHING! Just because you read a few articles or looked up your favorite movie star’s workout plan doesn’t mean you have any clue what you’re doing in the gym. Humble yourself. It’s ok to be a beginner. That’s why there are professionals ready to help you! To truly transform yourself, regardless of the goal, you have to accept the fact that what you’ve been doing so far hasn’t gotten you to where you want to be. In order to truly make the change you want, you need to have an open mind about trying new things, eliminating things you’re currently doing, and learning new information about yourself. Don’t judge yourself! Congratulate yourself for getting started on your journey to transforming your life for the better! GET EXCITED!
Don’t Give Up Based on One Experience
Alright so one thing I see and hear a lot about is people quitting altogether because they couldn’t keep up with the trendy, super-intense class; or they had a bad experience with a trainer. Let me address the class issue first. If you are a beginner, find a beginner class. One thing new gym goers get wrong is they believe that a harder class will get them to where they want to be faster. In reality, a class that’s too hard will have you quitting the gym faster. Be honest with yourself and start with simpler classes and work your way up. Not only will this approach be much safer, you’ll appreciate when you get to the top so much more!
In regards to having a bad experience with a trainer; If you had a bad experience with one pair of shoes would you stop wearing shoes altogether? Trainers all have different personalities, coaching styles, expertise, etc. It may take you 3 trainers before you find one that you can gel with. My advice here; talk to a few of the trainers at your gym and ask them questions about how they coach, what types of certifications they have, what their speciality is, and just see if you connect with them or not. If not, move on to the next one. Just DON’T QUIT!
Hire a Professional
Working out is much more complicated than bicep curls and leg presses. It requires balancing movement types, proper form, and proper progression. There is no reason for you to try to make sense of this as I’m sure you have a full-time job, kids, and a mortgage. Let the professionals do this for you! Hiring a trainer to be there with you is your best option for guidance and instruction. If you really can’t afford a trainer to be there in person, there a many online training options that will give you progressive workout plans with videos to guide you through movements. It just so happens that I provide this online service, so if you’d like to receive an affordable training plan that you can access on your smartphone you can reach me HERE!
Change Your Diet
You knew this one was coming! It’s likely that the biggest obstacle holding you back from getting where you want to be is what you’re putting into you mouth. Diet is involved in all fitness related goals so if you’re truly looking for transformation, changing the foods you eat is unavoidable.
Most people aren’t able to change every negative nutritional habit they have at the same time, that’s ok, start with a few and increase are you get comfortable with each change. The first wave of habits to focus on will be drinking more water, increasing vitamins and mineral consumption (fruits and veggies), consuming healthy fat regularly, or consuming protein regularly. HERE is a great guide that makes understanding serving sizes easy, as well as provides examples of healthy food choices so you’ll know what to buy next time you go to the store. For each meal, aim to have one serving each of health carbs, fat, and protein. As you start to understand what YOU like and get into a personal routine of what works for YOU, you’ll see that this change isn’t as bad as it seems! Oh yeah, and you’ll look great!
Just like anything else, transforming your health takes practice. The reality is, we will all fall short of doing things perfectly in 2017. That’s because we aren’t perfect. Just because you have a small relapse doesn’t mean you’re a failure. When you fall of the bike, you dust your jeans off and hop right back on that bad boy. You ARE capable achieving all of your fitness goals! These 5 keys will help you stay on track so you’ll have a healthy, happy 2017!