Same old story every year:
7 ultimate tips to avoid throwing your fitness resolutions overboard before hitting February
We've all been there: the gyms are packed from January 1st and less than 30 days later the "magic" is already over.
According to a 2021 study by Australia's Edith Cowan University, two out of three people give up on their good intentions within the first month. This doesn't just apply to the annual fitness resolutions, but is particularly evident here.
Maybe you've been one of these two people before and know what it feels like to conquer the gym full of motivation and vigor and then quit a month later, exhausted, tired and frustrated.
And how will you manage to stick to your fitness resolutions in the long term this time?
With these 7 survival tips:
#1 | Think about specific fitness resolutions
„Next year I want to be more active.“ is the same like „Next year I want to be a millionaire.“
As long as you don't know exactly what you're working towards, it will be difficult to achieve. Where do you want to start if you don't know the goal?
How about a concrete training goal instead?
I want to lose 10 pounds.
I would like to do two sports sessions a week.
I want to do 10 pull ups.
I want to prepare for a 10k race.
I want to unload my car without pain.
Whatever drives you: Keep it very clear in your mind and don't abort your mission before it has been successful!
#2 | Be realistic
Of course you can set yourself the goal of running a marathon.
But maybe not tomorrow.
It's better to start with two easy 15-20 minute running sessions per week and support your body with additional strength and mobility training.
Then continuously increase your training times and distances until you get closer to your athletic goal and finally reach it.
The marathon strategy applies to all areas. If you want to lose 10 pounds, you have to start with 1 pound. Set yourself small-step goals that you can achieve regularly and with which you can actually measure your progress and success.
Be proud of every small milestone and see it as an incentive for the next stage.
#3 | Survive the January madness
Regular gym-goers know what I'm talking about:
We're already dreading the January crowds in December.
Eternal queues at the gym machines and completely overcrowded classrooms, showers and changing rooms. If long-term gym members dread the January madness, how would newbies not feel the same about it?
Be assured that things will get better again from the beginning/mid-February and you will then get to know the gym from its much more pleasant and relaxed side.
Namely when two out of three new members no longer show up and you will be the other person this year!
#4 | Team Up
A sorrow shared is a sorrow halved.
Or how was that...?
The motivation of a training partner is worth its weight in gold! Find someone to train with, spur each other on, high-five your progress and expand your comfort zone together.
You don't have a gym buddy? Then join a group.
In the beginning, it can be helpful if you have fixed course times and days and don't have to fit the training into your daily routine all alone.
You'll soon realize how inspiring a good group or team dynamic can be to keep you motivated and awaken your sporting ambition.
Important: The course program should of course be suitable for your fitness level. Otherwise it won't be any fun!
#5 | Give it a try
How do you want to know what you like if you don't give it a try?
Whether it's weight lifting, a Zumba class, yoga or swimming - YOU have to feel good. YOU have to enjoy it.
So take advantage during the initial period and try out different offers. Many gyms and sports clubs now offer a wide range of different activities. You're sure to find something that excites you and makes it easier for you to keep going in February.
#6 | Get support
Fitness training can be overwhelming at first.
And overwhelming demands are anything but beneficial.
Start with a personal trainer and familiarize yourself step by step with fitness vocabulary, training routines and the exact execution of the exercises. This will quickly make you feel more comfortable and you can take the next step and conquer the training area on your own.
A personal trainer is certainly not the cheapest training option. However, good trainers are worth every penny when it comes to tailoring your training to your body and your athletic goals and providing you with optimal support along the way.
Find a training partner and take personal training classes together. Not only is it more fun, but also a little easier on the wallet.
#7 | Stay at home
Of course not with Netflix and crisps – what do you think?!
But why does it have to be a gym or a sports club if you feel most comfortable at home?
There are now a variety of great training options that you can do from the comfort of your own home. Whether with or without equipment, multi-week training challenges or individual training videos, live group training sessions or individual online personal training sessions. The selection is huge and holds something for everyone.
And it really doesn't matter WHERE you achieve your fitness goals.
The important thing is that you find a way that works for you in the long term.
Now nothing stands in the way of your good fitness resolutions
You see, with these simple tips and tricks, YOU can be the one person out of three this year who is still motivated to train towards their fitness goals when January is over.
Yes you can!
Good luck and a good start to a sporty 2024
Jenny
P.S.: If you fancy tip #7 and online personal training could be just your thing, then don't miss out on my New Year Promo:
Until 31.01.2024 there is a 10% discount on all my online personal training packages (5, 10, 20 or 50 card) for new members.
Arrange your free 30-minute introductory meeting now and decide later.
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