How to actually keep your New Year fitness resolutions
Why most fitness resolutions fail by February, and how to set ones that survive a normal week.
The team at Body Shape Warringah Mall · · 6 min read
Article
HOW TO STICK TO YOUR NEW YEARS FITNESS AND WEIGHT LOSS RESOLUTIONS
- Write it down and measure it
We all think about doing things but writing it down is the first step of putting a plan into action. Put it on your fridge, a reminder in your phone and anywhere you will see it. Writing down your goals can also help you figure out the exact steps needed to get there.
“I want to lose weight” is a pretty common New Year’s resolution, but how exactly do you go from point A to point B? Instead, try setting a more specific goal. For instance: “I want to lose 5kgs over the next six weeks by eliminating fast food meals and going to the gym three times per week.
- Make it manageable
Your resolution shouldn’t be a dream! The key is to make small changes gradually.
Think about what fits into your current lifestyle and then over time you will be able to make more changes. There’s no point putting pressure on yourself to exercise everyday if you are a busy mum with young kids.
- Consider the health benefits
Weight loss is such a common New Year’s resolution amongst women and we can sometimes forget to consider the other health benefits exercise and healthy eating brings.
If you have any health conditions (high blood pressure, cholesterol, hormonal imbalances ) consider a trip to your GP to find out the best course of action to manage or improve these conditions. Existing health conditions can impact upon our ability to lose weight and there are other gains to be made from exercise before we see results.
- Ask for Help
Fitness qualified staff (Instructors, Gym Floor and Personal Trainers) have all studied to be able to help you achieve your fitness and weight goals. Not knowing how to do a certain exercise is no excuse to avoid it completely. Book a session with a qualified l trainer to get advice, help prevent injury, and feel supported. Trainers and instructors are there to help, so please don’t be self-conscious about asking for advice
5. Try Early Morning exercise
Early morning exercise is a convenient way for some to fit a workout into a busy day, and can encourage healthier eating through the day. However you do have to make your fitness routine work for you: Choose a time of day when you have energy and can schedule a workout.. Put it in your calendar as you would a Doctor’s appointment. You wouldn’t skip a Dr’s appointment would you?
- Mix it up
If your resolution is to exercise more often make sure there variety in your exercise program. It will be more fun to follow and you will more likely continue with it.
The best way to try a new form of exercise is to take a group class or book a session with a personal trainer—think of the extra cost as an investment in your health.
- Tell someone what your goal is!
Sharing with a partner, friend or trainer at your gym is the verbal way of writing it down and you might find sharing with someone means you’ll actually try stick to it. They may be the ones that help you commit to your goal and you may find yourself inspiring someone else to join in!
- Choose the Right Technology
There are so many apps and gadgets out there for those that enjoy being part of a wider fitness community and like the idea of sharing goals. MyFitnessPal and Strava are two examples of apps that help track progress and you share your activity with an online community.
If gadgets are not your thing, consider the simpler pleasures: a playlist of your favorite music. Create a 30 minute list with one song at the end for stretching and before you know it your 30 minutes is done. It’s that easy to get started.
- Buy some new exercise gear
The fitness apparel industry has exploded over the last few years and there are so many options available suiting all shapes and sizes. Invest in some new exercise clothing that you feel comfortable in and want to wear.
- Reward yourself!
Choose a reward that won’t undo your hard work: a manicure, pedicure, a massage (they’re good for you!), some new fitness clothes! Small treats can help you reach those milestones faster than you previously thought possible. If weight loss is a goal try to avoid using food as a reward. Remember food is your fuel, and we want you to feel good after eating, not worse when you have worked so hard on your exercise goal.
Good luck! A happier, healthier and active 2017 to you.
Keeping it going past February
How to keep those New Year Exercise Resolutions!
Create a plan that fits your current fitness and lifestyle.
When setting goals not every person or workout plan is the same.
Consider what will fit in with your work and family schedule as well – are you best training first thing in the morning or will this create more stress? Or doing it after dropping kids to school? Make your plan work for YOU.
Choose an activity you’ll enjoy. You’re more likely to succeed if you pick something you like to do or if you can find a way to make it more fun. Research shows that people have more success achieving goals if they have a connection to things they enjoy. If your goal is to get more cardio, link it with a enjoyable activity such as listening to a favourite podcast or TV show. If you’re trying to eat more healthily, take a cooking class or make a plan to prepare healthy recipes with foods you actually like. If you like music, try a Cycle or Les Mills class which is choreographed exercise routines to great beats!
Set a date.
It’s the ‘Fresh start’ effect — a date on the calendar that gives people a sense of a new beginning and motivates you to make a positive change. Making an appointment with a Personal Trainer or booking into a group class is a sure fire way to ensure your training time is prioritised.
Keep in Touch
An important method to sustainably increasing exercise is to stay accountable; by creating a sense of community around exercise! Whether it’s attending classes, seeing a Personal Trainer or training with a friend or family member at the gym.
Scheduling when you will exercise ahead of time or finding a way to get fit with friends can help you keep going.
Start small, then build momentum
Whether it’s building aerobic fitness or you are focused on resistance exercise for strength, start small. Just twenty minutes of increasing your heart rate has proven to release endorphins (important for brain stimulation and ‘feeling’ great) and develop lean muscle mass.
The benefits of doing less far outweigh doing nothing! Creating simple and short (time based) exercise habits help you maintain routines needed to see you through once motivation wanes or life gets busy. And if you miss a workout – that’s ok. By doing a little bit, consistently, is a habit that has been created and will make returning to an exercise routine much easier if things do fall off track.
When it comes to setting New Year exercise goals , resolve to focus on maintaining a healthy outlook every day a part of your plan in 2024!
Want to put this into practice? Have a look at a free 7-day trial, or try the centre free for 7 days.
