How to stick to your fitness goals.
It’s all good and well to make your new year’s resolutions, you can even write them down on January 1st, making you feel on top of the world and in total control BUT it’s keeping to the that is the hard part, especially fitness goals! Never fear, GN is here…to help you not only write those goals down, but uphold your resolutions and smash them! Follow these 20 easy steps to help you along your goal-setting journey.
- Write it and measure it:
Resolutions should be both specific and measurable, not vague or too broad. Rather than just saying “I want to lose weight this year” try “I want to lose X number of kilos by this month by eliminating fast food meals and exercising 4 times a week”. Give yourself benchmarks and create the ability to be able to check in often by printing out a colouring-in pyramid so you can track your progress as you go.
- Make resolutions manageable
Resolutions should be realistic and achievable, we are all for reaching for the stars, however making your goal right up there in the solar system will create depression and anxiety if you don’t manage to achieve them. The key to sustainable resolutions is to make small changes gradually.
- Break up the goal
Setting a goal to do 10,000 push-ups in a year is intimidating. But only 192 push-ups every week…OK, that’s still scary. But breaking it down to 28 per day looks a lot more manageable, right? A goal that’s either far in the future or far out of your comfort zone can be tough to start, so break the resolution down into achievable steps.
- Treat yo’self!
When you hit those hard-earned benchmarks – one perfect pull-up, holding a headstand the first week you managed to run 30 minutes a day – treat yo’self.
- Ask for help
Not knowing how to do a certain exercise is no excuse to write it off completely. If you’re curious about new techniques, or find some exercises that are too intimidating (looking at you, deadlifts!) book a session with a personal trainer to clear up confusion, help prevent injury, and learn to love new moves.
- Keep a schedule
Time management is important for accomplishing any goal, and fitness is no exception. Early morning exercise is a great way to fit a workout into a busy day, and it may encourage healthier eating and more movement throughout the day.
- Hold yourself accountable
Stay on track by putting your money where your mouth is: Pay in advance for an exercise program that demands attendance. If working out with a trainer or group class isn’t your style, pencil in regular gym dates with friends or your partner to stay accountable.
- How many people resolve to finish a marathon only to realize they kind of hate distance running? Or decide to take up yoga and realize they want something faster-paced? A lot of things seem fun from a distance but might not be a good fit. If this happens to you, it’s time to switch gears and pick a different resolution.
- Don’t be afraid to scale back
You don’t have to be doubled over in pain, sweating out of your eyeballs, or dry heaving into the trash to have a “good” workout. Nothing derails a fitness resolution like learning to hate exercise!
- Be forgiving
Even the best-laid resolutions can lose steam by spring. Once the excitement of a new regimen has worn off – or your results plateau – it’s easy to justify taking a few days (or weeks) off. For some people, going on lengthy breaks can easily lead to an “Ah, screw it!” mentality and a cancelled gym membership. If taking time off means slightly tweaking your resolution, then so be it – but don’t give up.