Well 2017 is right around the corner, which means many of you are beginning to think about (or have already decided on) some New Years resolutions . The madness of the holidays is almost behind us along with a reason to indulge in good food and tasty drinks, meaning no more excuses!
Many see the New Year as a blank slate and a time to make a positive change in their lives. The most common resolutions people make this time of year are related to health and fitness, whether it be to eat healthier, lose weight, or start exercising regularly. These are all great new years resolutions, but a little bit broad. The key to success is to make specific goals, which I will go over in more detail below.
We all know there is no better way to start a new year than with a new clean eating and fitness routine improving the way you feel both mentally and physically. As a fitness professional I often see an increase in gym volume around this time of year; however, one thing I find in common amongst these people with new years resolutions is that they try to do too much too soon.
I want to make sure the above doesn’t happen to you! The best way to think of it is, I didn’t gain the weight in a week so I can’t expect to loose it in a week. The same goes for healthy eating, it will take time to change your habits so just do your best and don’t get down on yourself if you slip up once or twice.
Do not go to the gym the first day and run on the treadmill until you pass out, those who have not been exercising regularly should try going to the gym (or workout at home/outdoors) 2-3 times per week and work up from there. It is realistic to aim to lose ½ to 2 pounds per week with healthy eating and regular exercise. Use the SMART technique to map out your strategy for success:
S-Specific-Define exactly what you want to achieve and write down as many details as possible.
M-Measurable-Decide how you are going to track your progress.
A-Adjustable-Have a back-up plan in case you have to make changes in your workout or eating routine due to a holiday or busy schedule etc.
R-Realistic-Make sure the goal is realistic to you and attainable within your time frame and lifestyle.
T-Time-Based-Set a deadline, but remember this is a lifestyle change and the best way to make this change is to take your time.
Build a support system for yourself by making your goals public and surround yourself by people who will be supportive and help you work towards your goal. It’s always good to find someone or a place that will notice when you aren’t there as this will help with motivation!
Schedule in your workouts at the beginning of the week like you would any other appointments, but do not get discouraged if life gets in the way and you miss a workout. Make-up the workout the next day and get right back on track. You will begin to feel the benefits of regular exercise and eating healthy, it becomes addictive and much easier to stick with if the change is made gradually. Allow yourself a cheat meal every week that you enjoy guilt-free – just aim to eat healthy 80% of the day and give yourself that 20% flexibility.
I hope these tips help each of you become the best version of yourselves in 2017! We only live once, so why not push to reach your full potential? No one is going to do it for you, if you aren’t happy with something – change it! Think about some new years resolutions you might want to set right now and then make a realistic plan to stick to it!
Email Michelle@CORE-Condition.com for more tips on setting realistic fitness goals and how to stick with them.
Michelle Roots BA Kin, CSCS, PES