4 Rules That Will Guarantee You Meet Your Fitness Goals This Year
The morning after the big New Year ball dropped, you lay in bed feeling optimistic about the fresh start that a new year brings. Before you open your eyes you begin to make mental list of all the things you’ll set out to accomplish this year that you fell short on last year. Finally meeting those fitness goals is the one things you are determine to get right. “This is your year,” you tell yourself as you slowly exhale and glance at the workout clothes you laid out the day before. Like every year, you over commit to going to the gym everyday, you hired a trainer, you sign up for that cool workout class that you pass everyday on the way to work, you vow to be a vegan and you create a special hashtag to log your progress because you have every intention of meeting your goal.
Set Realistic Fitness Goals
Only you won’t. You have set yourself up for failure before you even started. Most likely you won’t even make it to the end of January without having broking at least one of your New Year resolutions. Setting goals are great but it’s important that you customize your fitness goals to the lifestyle that you live. It’s not really likely that you are going to go to the gym everyday if you have children at home and household obligations to adhere to. There’s no way you should hire that expensive trainer if you are on a tight budget. Don’t say you are going to be a vegan when you’ve never been a vegetarian. These things are not impossible and can surely be done but surprise yourself and set yourself up to win with what you know you can do.
In a perfect world you’d have a trainer, a nutritionist, a cook, and a guardian angle to come scoop you out of bed everyday to make sure you did everything you needed to do to reach your goals and a devils advocate to curse you out when you didn’t. Unfortunately, the world is not perfect and as a busy, working mom, I don’t have unlimited time to dedicate to fitness. However, I follow the 4 rules below. These rules have never failed me my meeting a fitness goals… and I am the personal trainer.
Create a Doable Workout Schedule
- Never Let More Than 2 Days Pass Without Working Out: This is my golden standard. I refuse let any one believe I workout everyday. It’s just not likely for me. Congratulations to anyone that can work out everyday, I am sure that will never me but I have committed to never letting a third day come in without having done a workout. This takes a load of pressure off. Especially when unexpected things come up. No more feeling guilty if you miss a day. We all have a live to life and enjoy.
- Say Aloud What You Intend To Do Before You Start Each Workout. This one sounds crazy but it more important that you think. We all know how easy it is to go into a workout without a plan and quit after two jumping jacks. On the days when you are just NOT feeling it, it’s important to hold yourself accountable by telling yourself out loud what you will do. This causes you to feel a bit ‘let down’ if you don’t do it and in that same sense makes you feel accomplished when you hold true to that tiny promise that you made to yourself. If I am doing my workout in the park and I tell myself that I will run the hill 20 times, there will literally have to be a natural disaster for me to not get that 20 done. Learn to keep the small promises that you make to yourself when no one is around.
- Set A Baseline for Each Type of Workout and Never Fall Below That. You should do this one on your first day back to the gym, when you are feeling on top of the world. Write in a journal how many reps you can lift, or miles you can run, or steps you can climb on a good day. Commit to NEVER going below that. For me, I have a baseline of 15 minutes on the Stairmaster at level 11. This is was what I was able to do when I first returned to my workout after a long break. It doesn’t sound like much but the day when I set that baseline, this 15 minutes was a huge challenge. Now, no matter how much I don’t want to workout I know that I will at least meet my baseline. Some days 15 minutes is all I have in me. Some days I have 45 minutes. Try to set a baseline for several different types of workout modules.
- Your Workout Time Should Always Be Challenging in Someway. This is what people fail at most. A workout should never be easy. Even on your rest/stretch days you should be challenging your mind by going deeper in stretches, practicing meditation, or sitting in silence for a period of time. No matter how far you are on your fitness journey, it should never get easy. Instead, you should expect to be able to do more. If a particular workout is staring to be a breeze, challenge yourself by increasing the intensity, the duration, the frequency, or the length. If running a mile is easy, try running two miles or adding some sprint intervals to your mile. On your off days, challenge yourself to sit in silence and stillness for 5 minutes. This was the hardest things for me to do. When you practice stillness, you are inadvertently training your mind and if you can learn to train your mind, it’ll be so much easier to train your body. Do what you have to do to make it tough stuff. Change happens only in that small window where you are pushing yourself.
What Are some things you are doing this new year to help you stick with your Fitness goals?