Tips & Advice from the professional personal trainers at OneLife training gym in Kelowna.
When January rolls around, it becomes a madhouse at OneLife Fitness (or any gym for that matter). Everyone is on the high of their fitness resolutions and can’t wait to shed their holiday weight at record speed- but that’s where it stops… When newcomers can’t see the results they want in the time span they planned for, that’s when those wonderful resolutions fall by the wayside. However, it doesn’t have to be that way, and we have the top 10 strategies for keeping you on track and in the game for the long-haul.
#1 Be Realistic
The number one strategy for attaining your desired body is to be realistic. It’s near impossible for someone to go from no-pack to a six-pack in three weeks, and when you don’t see your desired results- you’ll get easily discouraged. Aim for a realistic mindset and a realistic goal for where you are and where you want to be. You’ll set yourself up for less of a chance to fail this way.
#2 Have Good Motives
Why are you working out? Is it to look good for a getaway weekend in Barbados? Or is it to maintain a healthier and happier lifestyle? Bringing deeper intentions to your workout will make a huge difference in you sticking to your new fitness regime. Superficial goals will fade, but those willing to do the work and reap the rewards will be successful no matter what.
#3 Plan Ahead
Create a game plan by writing out your goals and how you will achieve them. Set dates for your workouts and write down your meal plans, and don’t be afraid to set up some motivational reminders too! An excellent way to keep your fitness plans for the next day is to lay out your workout gear in plain sight; that way when you wake up in the morning, it will be an obvious reminder of the promise you’ve made to yourself this year.
#4 Keep Track of Progress
Making small, short-term goals that you can check off will make it easier to keep moving forward toward your long-term objective. Journal every single success or failure and assess what you did that day to make those happen. You’ll begin to notice patterns, and you’ll be able to pick out habits that you want to keep… and figure out which habits that need to be kicked to the curb.
#5 Reward Your Progress
Congratulations! You’re not a failure! Which means you shouldn’t treat yourself like one… Celebrate your successes and milestones you’ve accomplished. This doesn’t mean you have to indulge in a chocolate cake, five cookies, and one big greasy pizza; you can reward yourself by going out to with a friend or even purchasing some new fitness clothing. Rewards that do not contradict your resolution will do much more for you than the ones that do.
#6 Pull Back
A “good” workout does not mean you have be keeled over in pain, drenched in sweat, and passing out every two minutes. Intense workouts are great for some, but others will end up dreading exercise because they pushed themselves too hard. A proper workout should push you outside of your comfort zone, yes, but there is no reason to push past the point of no return.
#7 Ask for Help
Are you familiar with the notion that the smart ones are the ones who ask for help? It applies to fitness too. If you are unsure of an exercise or are curious in trying a new technique, asking a personal trainer will help clarify any confusion, prevent injuries, and will offer motivation. We want you to succeed, and to succeed you need to make sure the exercises you are performing are done right.
#8 Tweak Your Resolutions
You could be going in with the mindset of “bulking up and getting ripped” only to find that strenuous weight training isn’t the right form of exercise for you. Some people have health conditions that prevent them from performing certain workouts, but that doesn’t mean you should quit. Instead, try something new and achieve your goals that way! You might have to come up with a new plan, but, at least, all your progress thus far won’t be all for not.
#9 Spread the Word
Spreading the word means you are now being held accountable! Tell a friend or family member that you’ve begun a new fitness regime, and maybe even invite them to join! The more, the merrier when it comes to creating healthier lifestyles, right? At One Life we encourage you to share your progress with those around you as it will keep you motivated to do better and show what you’re made of.
#10 Never Give Up
Possibly the most important tactic to sticking with fitness resolutions is never to give up. Keep telling yourself that you won’t quit and remind yourself why you started. Remember, the only workout that is performed poorly is the workout that isn’t performed at all.
This post goes out to all those newcomers who visited us at One Life in December. We encouraged you then when you tagged along with your friend, and we’re still here to encourage you now. Don’t let yourself sulk in disappointment and continue the commitment you made to better health.