Are you thinking about health and fitness goals as we prepare for the beginning of a new year? Getting fit or losing weight is among the most popular — if not the most popular — of New Year’s resolutions. It is also a well-known fact that most people give up on their resolutions just a month or two into the new year. If you are among the masses of people who will be looking to improve your health in 2018, consider these ways many people sabotage themselves when setting out on the road to fitness.
1) Completely eliminate all sugar and junk food from your diet.
How many times have you started a new diet? Once? Twice? Dozens? How many of those diets actually helped you achieve and maintain the results you wanted?
Most diet plans don’t take into account the fact that you’re a busy, stressed out mom who happens to enjoy a slice (or four) of pizza from time to time. The diet assumes you’re a robot who can execute a plan perfectly.
You and I both know this isn’t how it works. Instead of trying to follow yet another diet, focus on improving 1-2 eating habits — things like eating an extra serving of veggies or drinking an extra glass of water daily. Once those habits become effortless, choose 1-2 more.
Oh, and never say no to a food you really want! Depriving yourself is only going to make you overeat when you do finally indulge.
Eating like this sets you up for massive success because the changes add up quickly and they never feel overwhelming.
2) Work out seven days per week.
I’m frequently asked, “What’s the best workout program?” I suppose if you live a stress-free life filled with plenty of free time, I’d recommend training like an Olympic athlete . . . but I’m assuming that’s not a good description of your life.
Just like with your eating, the “best” program is the one that’s enjoyable and sustainable! If it’s not both of those things, it’s not the right program for you.
I recommend starting with a small commitment and slowly increasing that commitment over time.
Haven’t exercised consistently in a while? Start with two days per week for 15-20 minutes. Over the next several weeks and months, slowly increase that to three days per week for 30-45 minutes. (Note: These are just recommendations. Again, the important thing is that you commit to something sustainable.)
As far as what type of exercise to do, strength training is the best form of exercise for burning fat and toning up! But again, the most important thing is that you choose something you love.
(You can opt in to my e-mail list at the end of this blog for resources on how to properly strength train.)
3) Only exercise and eat well when you feel motivated.
Motivation comes and goes. If you’re relying on motivation to change your body, health, and lifestyle in 2018, you’re setting yourself up for failure.
The only way to guarantee success is by committing to doing the necessary work. Commit to a sustainable exercise and eating plan, and commit to slowly doing more/better over time.
You have to treat your health and fitness no differently than you do your marriage, your kids, your job, etc.
Some days you’re over the moon excited to do the work.
Most days you’re happy to do it but aren’t necessarily excited about it.
And some days . . . some days you dread it. But you do it anyway because you’re committed to those things. And the results prove it!
4) Beat yourself up when you make a mistake.
Speaking of “some days,” some days you’re going to fail. Even on the most sustainable of eating and exercise plans. That’s ok! Beating yourself up only makes things worse because it can lead to things like binging on food because you’re upset or doing exercise as a form of punishment. Neither is setting you up for long-term success.
One thing I hear moms talk about is showing yourself grace. Are you always a perfect mom? Of course not! But you’re pouring your heart into those kids and that’s what matters.
Your health and fitness are no different. Do the best you can with what you have. And when you do mess up, the best thing you can do is acknowledge it, learn from it, and simply make your next decision the right decision. You’re only one choice away from getting back on track.
5) Try to do it on your own.
We need community. We’re better together. I always tell people my wife and I are 10x better because of each other, not 2x better.
When you hang around people who want to see you succeed, they’ll encourage you when you’re feeling down and call you out when you aren’t doing what you’re supposed to do.
We always perform better when we know we’re accountable to someone.
Who should you be accountable to? Anyone! Your spouse, best friend, etc.
Of course, I have to mention that a personal trainer is a great person to be accountable to! In fact, that’s the number one reason people join our program. They know if they’re paying us, and have 2-3 weekly “appointments” with us, they’re going to show up and put in the work.
I promise if you follow these five tips, 2018 will be the year you finally transform your body, health, and lifestyle and have fun doing it!
If you’re looking for a personal trainer to hold you accountable to your fitness goals in 2018, give us a call at 205-705-9591 to get more information about our program.
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Owner/Head Trainer at Steel Strength Training LLC