Have you made a New Years resolution to get fit? Are you doing to be the 7 in 10 who give up before Easter?
It’s time to put 2017 behind us and enjoy a fresh start for 2018.
It’s a new year with new goals and… unfortunately for many of us, new excuses too.
A sad is out of every 10 new members I see come to my fitness classes at the start of January, by December only 2 or 3 will still be attending regularly – it breaks my heart!
It’s so easy to fall off the wagon.
Most of the time it’s because you’ve set yourself unrealistic goals that are impossible to stick to.
Most of us start off with the best intentions when exercising, regularly hitting the gym or going to bootcamp classes, as well as making an effort to follow a healthy diet.
However as the weeks go by and our crazy schedules get in the way, it can be easy to let your enthusiasm disappear.
Don’t panic! The Health Chicks have got some motivational tips for you, to help you stay in the game.
- Don’t expect to be a Victoria’s Secret model in just a few weeks
The more you exercise, the more your fitness levels will increase.
But it takes time!
Don’t be discouraged if you can’t reach your goal after just two weeks – don’t be too hard on yourself! If you’re feeling too sore, or really don’t feel up to it, give yourself a rest day.
As long as you get back on track, you’re allowed to take some time off once in a while.
Listen to your body – you don’t want to run the risk of seriously injuring yourself.
Take it step by step, breaking down your goal into small achievable ones – for example, if you want to run 10km, start with a 2km run, and when that gets too easy move on to 5km, and so on – build it up gradually and enjoy the process!
2. Write down your goals
Make a list of what you want to achieve or find yourself a picture that inspires you and leave it somewhere you will see it regularly (I find a screensaver on my phone works wonders for this) – it will work as a regular reminder as to why you decided to start your new regime in the first place.
I also like to keep an exercise diary – I record what I did each session and how I felt afterwards, including any milestones reached e.g. “Today I managed an extra set of push-ups”.
This way, you can track the progress you’re making and look back at everything you’ve achieved – believe me, it’s a great motivator to see your progress in writing!
Set Yourself SMART Fitness Goals! Check Out This Video Guide.
3. Treat your workouts like an appointment (one you’re not allowed to cancel)
Whether you’re just starting out on a new workout plan, or finding it difficult to maintain your current routine, treating your workouts / classes like a super important appointment can really help you stick to your plans.
Every Sunday I look at my diary for the week ahead and schedule in my workouts for that week– about a month after I started doing this it eventually became a habit and I now find it much easier to stay motivated as a result.
4. Have a “Lazy Day” Backup Plan
Invest in some basic gym equipment for a quick workout in your living room, for when you really CBA – all you need is an exercise mat and a pair of dumbbells.
That way, when you really don’t feel like making the trip to the gym, you’ll have no excuses to spend 20 minutes working up a mini sweat at home. Even if you do less than you would at your usual class or gym sesh, it’s better than skipping out on your workout altogether.
Tell yourself you’ll do just 10 minutes, and chances are you’ll end up doing more than that once you’re warmed up and your head’s in the game.
5. Mix it up
If you’re feeling unmotivated, it could be that your fitness routine isn’t exciting / challenging enough.
Try changing up the exercises you do at the gym, for example by throwing in some more strength training or new cardio routines.
One of the best ways to mix up your workouts is to join a class – at part of my Celebrity Circuits timetable I offer a range of classes from bootcamp to indoor cycling, and no two workouts are ever the same!
Give it a go – you never know, you could discover a new exercise you love, and the support of a group environment can seriously help you stay focused.
6. Reward yourself
Whenever you reach a goal, no matter how small it seems, make sure to take a few moments after the workout to reflect on that amazing feeling of achievement.
For long-term goals, promise yourself rewards at set milestones. For example, once you can run 5km treat yourself to new running shoes!