We are over half-way through January, one of the craziest months of the year. With the holidays over and new year resolutions to keep, many of us are very busy trying to start 2015 in the best way possible. For a great number of people, this means joining a gym and getting fit. Since returning to university, the gym is constantly packed even during off-peek hours. Fresh faces are coming through the doors every day in the hope to make this year their fittest yet.
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However, there is one problem that most people face with regards to resolutions: they can often be short-lived. Changing your lifestyle is not something that can happen easily overnight. It is really hard work and demands drive and commitment. On a cold, winter morning, it isn’t easy finding the motivation to get up and go on a run or hit the gym for an early morning weights session. Often, the initial enthusiasm to get fit can start to slide and as a result, we can return back to our old ways. Here are my top tips on how to make the most of your fitness goals:
1) Avoid the saying “new year, new me”.
This can add a huge amount of pressure on your shoulders. Getting fit does not happen overnight. It is something that we work on and improve constantly. For example, it would not be logical to jump from running an average of 5 km to tackling a 15 km run without some training first. It is really important to recognise that to stay fit requires building up your strength. If fitness was to be a graph, it would rise slowly but steadily, achieving small goals along the way. This should be taken into account when starting your fitness program of 2015.
2) Be patient about achieving your goals.
A close friend of mine recently signed up to a gym. He had been out of a training for a while and felt really frustrated on his first day back to find that the weights he previously used were much heavier then he remembered. It is important to not see this as a set back. Many people often reminisce about times when they were fitter (i.e. at school or before pregnancy) but instead of looking back and feeling sad, it should be used as motivation. If you had it in you before, then you can definitely get back there again.
3) Be realistic.
If you have not been to the gym in a while and took a break over Christmas, then make sure this is taken into account when creating your workout plan. Pushing yourself too hard in the beginning could prevent you from coming back in the long-term. This is one of the reasons so many people give up on their resolutions. Small goals are key. Setting yourself goals that are too big can be overwhelming at times and could lead you into thinking that your fitness goal is unattainable.
4) Take time to reflect on what you want to achieve and why.
It helps to write a list of the reasons you want to get fit. Whether it is for stress release or health reasons, it is useful to have a list as a reminder of what motivated you in the first place. A list also enables you to track your progress and work out how far you have come. I keep a book with all my workouts in, the time it took me to complete them and what I felt I needed to improve on. It is really satisfying to be able to look back and tick off some of the goals I set out to achieve.
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5) Do not focus too much on the numbers.
Counting calories and constantly looking at the number that appears on the scale can do more harm than good. How much you weigh is not an accurate indication of how fit you are. Subsequently, your goals should reflect this. This is why Crossfit workouts are particularly effective. They measure your fitness in a way that allows you to set yourself achievable targets (i.e. lift a little heavier, run a little faster or finish the WOD a little quicker).
6) Get everyone involved.
Whether it is family or friends, it is important to surround yourself with people that will encourage and support you along the way. Working out in a team or having a gym buddy can make a world of difference when you are struggling to get out of bed for that 7 am workout. Having a training partner will motivate and push you to reach new goals. I would also recommend signing up for events such as a Spartan Race or Tough Mudder. They are great fun and give you a reason to work on your fitness.
It is important to remind yourself that it is not just a New Years resolution but instead a permanent, healthy, lifestyle choice. There is no better time than the present to start your fitness journey and see where it takes you.