It’s that time again, when the fitness centers are bustling with people, their hearts set on reaching New Year’s resolutions of getting in shape or losing weight. January is typically the busiest month at the fitness center. Most of us have good intentions when setting our resolutions, but later find our motivation to have dwindled off a month or two later. What can you do to stay motivated and focused on your new routine?
Just for you, Spa Botanica has partnered with The Wellness Project’s Lee and Camille Cruse to help you do just that. We have some great Wellness Experience packages designed to help you start 2012 off right. First, here are a few ways we can help now.
Define your Fitness Goals
Have clear cut goals and put them on paper. Be sure to keep them realistic to avoid setting yourself up for failure. When your goals are achievable, the great sense of accomplishment that comes with meeting them provides even more motivation to continue on with your fitness routine. Also, incorporate flexibility, not rigidity, keeping your plan open enough that you can make changes at any time as needed. Have your goals placed somewhere that you will view them daily, as a reminder of that which you are aiming.
Take it in Steps
Start off on a smaller scale and build up, aiming for progress not perfection. If, for example, you decide to add jogging to your exercise regime, you wouldn’t suddenly start off by jogging ten miles the first day; you must build up to it, starting off with perhaps one mile, and then progressing to the ten miles over the course of a year. The key to having a program you can stick to is to gradually build up, so you don’t burn out and give up early on.
Keep a Journal of Your Progress.
Here you may wish to add things, such as what routines you do on which days, what in your routine you enjoyed the most, the foods you ate, any other activities you participated in, your energy levels, and how you felt overall, both physically and mentally. When you track your progress, it’s easier to go back and review to see what works best for you. What works for one person, may not work so great for another, so this is your very own research and development. It’s good to periodically review to see where you may need to make changes to better suite your needs.
Proper Planning
Your new fitness routine should fit well within the rest of your schedule. In this hectic and fast-paced world, it’s far too easy to let well intended plans fall by the wayside, due to a busy schedule. Create a space in your schedule for the specific purpose of going to the fitness center and be sure to stick to it. Some find it easiest to go first thing in the morning, before continuing on with the rest of their day, while others prefer going after work. Whatever time works best for your schedule, be sure to make that commitment.
Hire a Personal Trainer
For best results; you may want to hire a personal trainer. They will customize your workout, keep you motivated, and educate you. It’s also good to find a workout partner. Make a pact with them to keep each other motivated, hold each other accountable, and make it enjoyable! We are more likely to stick with our commitments when we involve other people. It’s okay to be choosey when picking your workout partner, as you have to be sure that this person will continue the support when the going gets tough. Lee and Camille Cruse are Spa Botanica’s very own Certified Personal Trainers and Nutrition Consultants.
Create a Ritual
Each evening, prepare your bag with your necessities, such as workout clothes, towels, and water. As you do so, think about the planned activities for your workout and think about how great it will feel when you finish. Set your bag by the door, so that when you head off to work the following day, you can quickly grab it on your way out. In this way, you leave no excuses. If you wake up late, you’re still prepared.
Call in the Troops!
Get support from others. Let family and friends know your goals and ask that they support you. Those who care about us are more than happy to help us when they see that we’re working to make healthy changes in our lives. Also, when we tell others our goals, we are more likely to stick to them.
Keep it Consistent
It takes at least thirty days to make or break a habit, while it takes ninety to make it automatic, at which point it comes with ease. Expect bumps in the road. Starting a new fitness routine takes effort; realize nothing good ever comes easy. What’s important is to pick yourself up and keep going, even on those low energy days. When you leave the fitness center energized and in better spirits, you’ll be so thankful that you did!
Make it Enjoyable
Load your mp3 player with your favorite music to take with you and put variety into your routine. Think of something silly to say to yourself at the end of each rep, something that will make you giggle. Do whatever you can to make your fitness routine enjoyable. The more you enjoy it, the more likely you are to repeat it and repetition is necessary to make a habit.
Reward Yourself
In the beginning, reward yourself just for showing up, but after you’ve been at it for a few months, begin rewarding on a monthly basis or for meeting your milestone goals. Make the rewards suitable to your goals, such as getting a new article of workout clothing or some new sneakers, something that will motivate you to continue on with your routine.
With the right planning and effort, you will meet and possibly even exceed your goals. Anything is possible, when you put your mind to it. Step into this year knowing that you can and will achieve your goals. You will be a regular fitness center-goer breezing through those reps before you even realize it, so say hello to a more fit you and goodbye to those Winter blues!
