3 Ways to Reach Your Fitness Goals

So we are almost a month into your New Year’s Resolutions. How are you doing? Have you been able to make your daily and weekly goals? or Is you motivation waning and you have forgotten what had you so ready to take on this task? Here is 3 steps to getting back on track and keep yourself moving toward your goals.

Review what progress you have made – you did start something. Review what you have done even if it was only a day or a week. Recall how it felt to have accomplished that first day. Reflect on what was so motivating then.

If you didn’t write it down then. Write it down now.

What are you working towards?

What are you willing to do each day to accomplish it?

How long will it take you? (losing a pound / week is recommended for healthy lifestyle change)

What was your big obstacle? What caught you and kept you from reaching your goal so far? Was it your schedule? Was it support (or lack of it) from friends and family? This isn’t a place to find failure but learning. So look at what went wrong and make a decision about what you can do differently and start again. START AGAIN!!!

The path to success isn’t about never having set backs. It’s about how many times you have a set back and how you get back up. So if you have fallen off the New Year’s Resolution wagon this year. JUST get back on.

Routines and Fitness

For many of us fall is the time we get “back on the wagon” when it comes to our fitness routines. Months of longer days, warmer weather, and high energy activities have left us happy and overwhelmed. Add in extra food and beverage consumption and we may even have a few new pounds to cart around. Routines are important when commiting to a healthier lifestyle. Routines help us keep track of and make new behaviors habits. Just the act of tracking will increase or decrease a behavior. Many people balk at the idea of journaling and it’s still one of the best tools we have to truly change our behaviors. It doesn’t have to be difficult. Something as simple as hash marks can still have a big impact on our behaviors.

Another thing routines help us with is taking the overwhelming work of constantly changing and making it managable. We use the routine as a way to come into new behaviors without complicated thought processes, constant schedule shifts, and working so hard to think about what we are going to do. Instead putting a workout appointment on your calendar with an alert automatically reminds you to workout daily.

It’s the small changes you do daily that result in the large changes of creating a more healthy lifestyle. It matters what you do each day and adds up quickly. So today take some time to outline your goals for the next 3 months. Put them on paper, scheduling them into your life, and commit to making them happen. Track them along the way and watch yourself develop into the person you want to be.

10 Tips to Getting Started on Your New Year’s Exercise Routine

Getting started can be one of the biggest challenges when we want to become more healthy. Here are 10 tips to get you moving in the New Year.

1) Plan – write out your goals and when you’ll workout.

2) Schedule your workouts like you would any other appointment

3) Enlist a friend with similar goals.

4) Make sure you have the right equipment (in working order) – See my video blog on equipment for a home gym for ideas.

5) Set realistic goals – break them into daily or weekly increments so you’ll feel successful as you go along.

6) Change up your movement – cross train for injury prevention and so you won’t be bored.

7) Do a combination of Cardio, Strength, and Flexibility during your week

8) Focus on today – when, where, and how you’ll workout today

9) Eat a balanced healthy diet – you’ll feel better and it’ll be easier to keep your exercise goals

and finally,

10)  HAVE FUN! Decide to have a good time and it’ll be enjoyable rather than a chore – find workouts you like, notice your increased energy and better sleep patterns to help keep you motivated while your getting into the groove of your new habits.

Exercise Doesn’t Have To Be So Serious

Many of us work the grind. Over and over we do what we are “supposed to” only to feel a little bored and uninspired in our workouts. Kinda reminds me of the old Dunkin’ Donuts commercials. What if you exercise was more like play? Here’s how big kids (aka adults) can play!First, find activities that you like to do. Usually, these are challenging, stimulating on multiple levels, have a sense of focus and one pointedness. They allow us to do nothing but focus on the task at hand.

Second, don’t worry about numbers and goals, and “have tos”. I was watching my children play the other day and they have no sense of how much they are learning as they play – only that they are having fun. Try to create this element in your own play. Of course you are doing great things for your body and it feels like activity, maybe even like exercise, but you want to create a sense of fun, excitement, and frivolousness. Adding in goals, heart-rate numbers, sets, reps, time lines, and body weight can dampen spirits and drudgery creeps in. You are no longer doing the activity just because you enjoy it. You are no longer being mindful in the moment focusing on the activity at hand, instead your mind has gone off to charts and graphs of future goals.

Third, try something new, take your game to the next level, introduce a new skill, or attempt to focus on one element of your activity. For example: downhill skiing – when I attempt to focus only on my breathing the rest of my body follows and I become much more mindful of my body in space. This allows me to focus on one element of the technique with a sense of wonder and curiosity rather than goals and future benefits.

Finally, the sense of wonder and joy are key to keeping playfulness alive. If you have forgotten how to do this spend some time watching children play. They bring a sense of curiosity and wonder to their games. Some questions to ask might be:

What if we try it this way next time?

I wonder if I can make this jump again?

What if I move my foot that way?

What happens when I run this fast or in zig zags or stop and start?

How is it different when ________?

Playing is just as important for adults as it is for kids. So get your game on and take yourself to the park. Get moving, stop worrying, and reap the benefits of activity and mindfulness all in one fun, exciting, and inspiring movement session.

Getting Started on Your Exercise Goals

I was talking with some friends the other day and one of them stated she “really wants to get started” on her exercise goals but she just didn’t feel ready. We talked about what being ready might look like for her. We all come to beginning a lifestyle change at different points in our lives. It can be helpful to think about a few things before you get started. 

1) What are your goals? Are they realistic? Do you need help deciding if they are realistic? Why do you want to reach these goals?

Many people begin attempting their fitness goals by throwing darts at an old board (and missing the target). They think about a weight, strength, or speed they had in the past and decide that is a good goal. It might be and it might not be. Much has changed since then (work, family, age). Wouldn’t be wise to consider what and how your life has changed before you try to change it back? It might be a goal worth going for with a few tweaks to support your new lifestyle.

2) What don’t you want? What do you not want to do to achieve this goal? What do you want to do to achieve it? What do you want to be different?

There are so many options there is no need to do something you don’t like – say those push ups you had to do in the military or high school gym class as punishment. Many of us have things we consider fun and exciting. Why not add those into your routine so it becomes playful and something you look forward to. If you don’t want a diet choice (say vegetables) you are an adult, you can choose, and you can find ways to get the health support you need and not eat what you don’t like. You also have choices about what you want to stay the same and what you want to be different about your life. It’s all about choices and tradeoffs.

3) What are your life obligations? Where are you going to find the time? What do you have to work around? Do you need to cycle your workouts to make sure you fit them in?

It is important to consider your life. Although, life doesn’t need to keep you from accomplishing your fitness goal it is easier to work with it rather than against it. So use it. If you have children or pets include them. Add activity into your day by parking further and walking more, taking the stairs, and planning active lunches or meetings when possible (walking around the block counts). Look at your schedule and slowly make realistic changes.

Bottom-line is we are all ready at different times and often our sense of what we are currently doing and the thought of trying to fit something else in is overwhelming. It is important to take a close look at what we are currently doing, what we want to do different, and start slowly.

You are a work in progress and just the fact that you are thinking about making a change is a step in the right direction. Keep it up!