New Year, New You (Again)
January is the month when many people are super-motivated and make their resolutions for the year ahead.
But do you set the same goals each year? And do you ever reach your goals?
If what you tried last time didn’t work, what makes you think that doing the same thing all over again is going to give you a different outcome? Because if it didn’t work last time you tried it, you need to change your plan of action!
Losing weight and getting fit is one of the most common resolutions, especially after spending the festive season eating and drinking so much. This is the reason why the gyms are packed this month, but after a couple of months of the initial ‘I’m going to lose weight and get fit’ motivation, many give up.
But you don’t need to be one of the quitters! There are strategies for success in keeping that Health and Fitness motivation going all year.
Make it a Social thing……
Social interaction has been shown to make people more likely to Workout so join a fitness class, a local running or sports group, get yourself a gym buddy or hire a personal trainer. Paying out in advance for things may be a financial commitment, however, combine it with a commitment to another person and you’re much more likely to stick with your program. If you can’t make it to a group, having an online social fitness community (e.g., Facebook group) can also inspire you to keep working towards your goals.
Set and Commit to a specific Goal…….
Although the long-term goal may be to lose 2 stone or run a 10k, it’s a good idea to set short term goals too. Sign up to the race and put it in your diary, but also set yourself weekly/monthly challenges that will lead you to your main goal. Make sure your goals are S.M.A.R.T (Specific, Measurable, Achievable, Realistic and Time framed) and write them down!
Find the Best Exercise and Diet Plan for you……..
The best Exercise and Diet plan for you is the one that you enjoy doing!. You are far more likely to stay consistent if you actually enjoy what you’re doing and therefore this commitment will bring the greater long-term results. If you find it boring, you won’t stick to it so try something else!
Those low moments when you feel like stuffing your face or cancelling your gym session are bound to happen so plan a strategy for dealing with it. If you blow it on a night out, get back on it the next day, it doesn’t mean you’ve failed – you only fail when you give up!
You don’t have to exercise or eat like an athlete, it doesn’t matter if you’re first or last and so what if you didn’t get a slimmer of the week award!. The most important thing to making your New Year’s resolutions work in 2020 is to keep at it!
Happy 2020 – Here’s to your Health, Fitness and SUCCESS!
Age is just a number – Do you agree?
I can honestly say that at 45 years old I feel the most content I’ve felt in my life so far!
I was 35 when I started FitSista. At the time I was so worried that I was too old to be a successful Personal Trainer, as all the trainers I knew were buff 21 year olds. Luckily for me, I had the Life experience that they didn’t. I’d been there and done that (not just read about it!). My age was actually an advantage in my profession – and it still is as I get older!.
So rather than having a moan about the downside of getting older – Here’s to the POSITIVE POINTS!
- Life Experience – You certainly don’t have that in your 20’s.
- Greater Knowledge (although I do forget things!) – Hopefully by your 40’s you’ve learnt a few things.
- Increased Confidence – I do things now that I’d never have done when I was younger.
- I’m happy in my own skin – It’s taken me 45 years, but I’m extremely comfortable about who I am.
- I take no shit – The days are well and truly over that I try to keep other people happy at the expense of my own happiness.
- I’m much more productive – I’ve got fire in my soul and I’m extremely passionate about my ambitions.
- I need less sleep – I’m up and at ’em early and I get so much more done in a day than I ever used to.
- I know exactly what’s important to me and what I want in life – and I really don’t care if I don’t match other peoples expectations.
- I’m actually living my best life – Life is GOOD!.
This FAR outweighs the wrinkles, grey hairs, flabby bits, mood swings and hot flushes!
So whatever age you’re at – don’t use it as an excuse. It’s never too late to try something you want to do and quite often, being older has its advantages!
Get Active at the Office
A recent study shows that the average British office worker spends more than 2 months of the year slumped at their office chair! With just under a third of workers taking a lunch break and 95% saying they don’t see any sunlight in the winter months, it’s not surprising that working long hours leads to a sedentary lifestyle!
Inactivity and leading a sedentary lifestyle can not only double your risk of many Chronic illnesses such as Cardiovascular disease, Stroke, Cancer and Type 2 Diabetes, but it can also impact your Mental Health and Well-being and can create many Postural problems.
Being more active during the day can massively improve your Health, Happiness AND make you more alert and productive at work.
So, if you are one of those who sit at a desk all day, here’s some tips to try.
Are you sitting Comfortably?
Making sure your desk, chair, monitor and telephone are all set up correctly. Your back should be supported, your feet should rest on the floor and your arms horizontal whilst typing. Sit upright and try not to slump.
Keep Active during the day
At least every hour, try to get up and move away from your desk – even if its just to go to the loo or make a drink.
Take a lunch break
Even a 20-minute break outside in the fresh air will give you a mental boost and you’ll come back to your desk feeling refreshed re-energised and more productive.
Make the Most of your Commute to work
If you know you are going to be completely inactive during office hours, make your journey to and from work as active as possible. Walk or cycle to work, park further away or get off the bus a couple of stops earlier so you at least get some of your daily steps in.
Get your colleagues on board
Set up a team challenge, get a lunchtime walking group together or arrange to go to the gym before or after work. Being part of a like-minded group of co-workers can really motivate you all to keep active.
It’s not just employees that can benefit, a Healthy workforce makes Happier workers, which will not only be more alert, productive and increase staff morale, but will be less likely to have time off due to illness. So, get the bosses on board too!
Do you appreciate your Journey?
‘What are your goals?’ is one of the first questions I ask new clients when I see them. It’s important to establish a goal so I can make sure that the training plan is going to lead them to achieve what they want from personal training.
Losing weight, getting fit, having a flat tummy or shapely arms are the most common answers.
It’s not just about the final destination
It’s great to have a goal in mind and be working towards it, however appreciating the journey to achieve it is also important. While your working towards your main goal, try not to put too much emphasis on how great your going to feel when achieve your final goal, that you don’t notice or appreciate the changes along the way. All progress (e.g. losing a pound or running for 5 minutes more etc.) is progress. Yes, you may not have lost a stone yet or ran the full 5K but you should be really proud of yourself for each and every achievement along the way.
Self-appreciation is so important to our well-being – so make sure you learn to love who you are and where you are at every moment of your journey!
Progress is progress
As a PT and Class instructor I see a lot of people on a mission to get Fit and Healthy (obviously, it’s my job!). For those who I see week in and week out, it’s amazing to see their progress! I see fitness confidence improving, increased healthy choices being made and (as my clients will tell you) there’s nothing better than seeing some muscles emerging – it’s the best part of my job! I always make sure I tell them how well they’re doing. But what sometimes disappoints me is that they don’t always see it themselves just how fantastic they are doing, because they’re too focused on the end goal and that they’re not there yet.
Remember losing a pound is amazing, completing a workout is amazing, eating a healthy meal is amazing – any progress is amazing! Wherever you are at this very time of your life, remember you are amazing right now, so appreciate how well you’re doing.
If you’re on a Health, Fitness or Weight-loss journey, PLEASE make sure you’re loving and appreciating yourself along the way! X