7 Ways to Stay Motivated Through January and Beyond
With the New Year, gyms/fitness centres up and down the country will be gearing up for a huge influx of “The New Year resolutioners”. Knowing come February 1st calm will be restored. Equipment will be available and there will be no queues for treadmills (I’ve always found that a little strange) Why stand queuing when, you know, there’s plenty of room OUTSIDE!
If you find yourself, every year, making resolutions that by the end of January have been well and truly sabotaged one way or another then here are some ways for you to make this year different!
These will help you stay on track and help you to achieve the goals and healthier lifestyle you’re seeking.
Remind Yourself of Long Term Goals
Forget that you want a quick-fix to lose the extra few pounds of Christmas pudding, and remind yourself of the more gradual changes you want to see in your health, fitness and body.
Have a think about some non-weight goals… Focus on, say, a new outfit or being able to swim a certain number of laps rather than just un-doing the Christmas damage.
Set Achievable Short Term Goals
This may sound a little contradicting to the above tip but whilst remembering the long term goals it’s also very important to set yourself little mini short term ones. The long term goal is going to “take forever” so it’s important you get a few smaller ‘wins’ along the way.
Make sure these short term goals are achievable! You’re setting yourself up to win each time. It’s an amazing feeling when you hit a goal and one that is absolutely crucial when it comes to sticking to your goals.
Following on from the above 2, if you do achieve your goals then make sure you’re giving yourself something in return. Now I know most people will automatically think, “curry” or “chinese” or whatever your favourite take-away is, but rewarding yourself with food alone can lead you onto a slippery slope.
I’m all for a take-away or a burger here and there but you don’t have to celebrate a 2 pound weight loss with 3 pounds worth of food! Try and mix it up and use other rewards, a new top or some perfume.
Fit Fitness in Around Your Schedule
One of the biggest mistakes you can make is going all in. In January you’re at the gym morning and night, walking everywhere, not drinking and eating super healthy. Is this something you can keep up for the next say, 2 years? 4 years? Forever? It’s highly unlikely.
Start off slow, when it’s convenient, 2-3 times per week, eating healthier than you did and practicing balance and moderation. It’s cliché but, “Rome wasn’t built in a day”.
Track Your Progress
This doesn’t mean just weighing yourself. There’s many ways you can track. Measurements (arms, legs, waist and hips), take pictures and track your fitness, keep a log of how long you’re cycling/running for and what level. How heavy the weights are and for many reps your performing an exercise for.
Doing this will help you stay motivated. We all have a little competitiveness inside so it’s natural to want to improve on your ‘stats’ each time you exercise. It’s very rewarding!
Get an Exercise Buddy
Socialising your training is a great way to help maintain focus and commitment. Arrange to train with friends (it looks bad to cancel!) or join a running club to meet like-minded people with similar goals and aspirations.
Not only does this make training more enjoyable, but also helps to make you more accountable – if you don’t show up you’re not only letting yourself down, but your running buddies too.
Find Something You Love
Exercise and leading a healthy lifestyle shouldn’t feel like a chore. You don’t HAVE to exercise, go to the gym or eat healthy. Do those things because you WANT to, because you enjoy them. If you don’t enjoy them then figure out something you do. Here’s a list of things to try that will help you get moving more.
The same applies to food. Eating healthy doesn’t have to mean eating bland, tasteless food. You have the world at your finger tips. ‘Google it!’ There’s literally thousands upon thousands of recipes online!
Mark Cosgrove Complete PT Solutions
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