20 Feb 2017
Stuck In A Rut?
If you chose to get fit and healthy in January 2017, I am guessing you started the year by aiming to stick to this plan and not fall off the bandwagon like perhaps happened the year before and the year before that.
Did you plan your goals, stick to a routine, stick to your healthy eating plan? How long did it last? You probably felt great for a couple of weeks, really proud of yourself for getting in the zone, then February hits and you don’t feel like you’re getting the results you deserve. All that hard work and those excuses that were not there when you started out are suddenly returning and before you know it a week has passed and you haven’t had a workout and you have started to get back into your old bad habits. Your ‘New Me’ mojo is starting to wane and you can feel the bandwagon tipping once more.
Well if that sounds familiar you are not alone! Unfortunately, it happens to most us!
So how do you overcome this and get your healthy mojo back and keep it? Well I am going to show you how.
Set some realistic goals that are achievable
Keep it real and don’t set goals that are unachievable or you will just frustrate yourself and feel depressed when you don’t achieve it. If you want to lose a stone, then setting yourself a target to do it in a month is not the way to go about it. Think of it more as “I want to lose a stone, so I am going to aim for 1-2lb weight loss per week. This is both achievable and realistic and any extra weight loss will make you feel really good about yourself. I have seen it happen time and time again….if you lose weight too quickly, I promise you it will pile back on unless you want to stick to a miserable way of living and deprive yourself of normality.
What I also often I hear all the time as a personal trainer… ‘I want abs’, ‘What exercises will lose my bingo wings?’, or ‘I want to lose 2 stone for my holiday’. The problem with using these types of goals as a reason to work out and eat well is that they are driven by a negative body image and self-criticism rather than a more positive view of wanting to feel great, look great and be in the best shape of your life and stay in shape for life. Try not to think of quick fixes - when you get in the zone and your ‘New Me’ mojo is thriving then everything will fall into place, you will start to see your abs, you will lose your bingo wings, you will lose the weight for your holiday and most importantly, you will keep it because you have changed your way of thinking towards yourself and the way you see becoming healthy should be.
Don’t get me wrong, exercise will improve your body confidence, but don’t let society’s ideology of the perfect body be the driving force behind your workouts. I find the most successful goals that motivate people are to push their own limits, if that’s just moving more every day, or focusing on a particular skill or facet of their fitness e.g. ‘I want to be able to do 10 press-ups on my toes.’, ‘I want to run faster’, ‘I want to do a triathlon’, ‘I want to be able to do a proper squat’. These types of goals not only give you a direction with your training and your daily routine, they will empower you more than a set of scales ever will.
I love my TRI workouts – this is Train.Repeat.Improve – it is essentially taking 3 exercises and repeating based on reps and sets and noting down your time and improving each time you do it. This has really helped my clients and my online followers to see their fitness improve significantly. Once you start seeing improvements, you start to feel great, you thrive for more and the results you want follow.
One of the major issues when it comes to approaching a fitness regime is that rather than seeking an enjoyable, sustainable routine, we resort to extremities that are completely unrealistic. When we do decide to begin exercising, we often don’t set practical expectations such as ‘I can realistically commit to three sessions a week and easily fit that into my life without being stressed out about it’. Many of us will start out by training five to six times a week doing some form of exercise that we end up resenting and giving up before our bodies even realise what they are doing.
Surround yourself with positive people
Starting a new fitness and healthy way of living won't only test you physically, you are also going to need to push through some mental barriers as well. It is always helpful to have the support and encouragement of those around you to help encourage you when your motivation begins to wane. It may not even be those close to you that give you the most support. Branch out to others - I have created a support network on social media which is a group of likeminded people working for a healthier and happier self. There are lots of groups out there and you can use this new lifestyle choice as an opportunity to meet new people and make new friends. It doesn’t matter whether it is a gym that you decide to join, or an online forum or social media as long as it’s where you find encouragement. Either way, don’t ever feel like you’re in this alone; whether you need advice, motivation or even a training buddy, there will usually be someone in the exact same boat - reach out to people locally and you will be surprised what you will find.
Sometimes exercise is a great way to let your mind shut off from the outside world and de-stress, but when you train you need to be aware and focused if you want to see results. You know that feeling when you have finished a car journey and you wonder how you did it as you can’t remember that roundabout but must have gone over it? That is not how you want to be when it comes to seeing results from exercise. An excellent way to get in the zone is to find a focus for the session - I often make sure each that exercise I am focusing on is getting a little further into the range of movement, deeper in that squat, or lower in that press up each and every time. Don’t just go through the motions, you’re there for a reason, stay focused on your goals.
I hope these tips have helped you motivate yourself to set some realistic goals and become a healthier, happier and even more beautiful you!
You can follow Anna her daily diary or how she trains and stay motivated http://www.myfitzone.co.uk/follow/anna
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