Keep Those Resolutions!

Once again the year is drawing to a close and everyone is beginning to think about their resolutions for 2012. Sometimes it seems as if everyone has a resolution related to health or fitness. The gym is packed in January with all the “resolutionistas” but by March it’s back to the regulars who stay consistent all year long.

So, how do you take those resolutions and make them a habit? Just follow some simple tips.

1. Keep It Realistic - No one is going to be able to create a habit from a resolution that can’t possibly fit with his or her current lifestyle. If you have two kids, work full-time and go to night school, working out six days a week is probably just not going to happen. Start off with aiming for two or three days a week. Once you’re successful maintaining that schedule then try to add a day. Biting off more than you can chew is just going to leave you feeling frustrated and defeated…not to mention back to swearing you’re going to get healthy for 2013.

2. Make It Measurable - “I’m going to get healthier…lose weight…eat right…fill in the blank here.” Those are great but how do you know when you’ve achieved it. Resolutions are just goals and you need to make a goal that you can measure. Instead of “get healthier” how about “lower my blood pressure to 120/80”. Instead of “eat right” how about “get five servings of vegetables every day.” When you have something you can measure, you’re more likely to reach the goal and when you do…

3. Celebrate Success - It’s human nature to enjoy recognition. Give yourself a pat on the back when you’ve achieved your goals. Get a manicure. Go see your favorite sport team play. Buy yourself that new pair of pants, CD or whatever little non-food reward that will gives you a little boost. It’s not always easy to form new and healthier habits. Don’t be afraid to congratulate yourself when you do…you deserve it!

This can be a hectic and stressful time of year but it doesn’t have to be. It’s also a time for new beginnings which can be exciting and energizing. Hold on to that thought and get read for a great 2013. If you want some help, coming up with and achieving your 2013 resolution make an appointment with any of the coaches here. That’s what your monthly coaching session is for and we’re happy to help you.

Happy Holidays and Happy New Year!
Coach Rachel

Get Motivated!

Motivation is key to getting and maintaining a healthy lifestyle. However, it’s so difficult to find sometimes. Sometimes, it’s just near impossible to find the motivation to set foot through those gym doors. You’ve found every reason possible to not get a workout in but you know deep down that those are all just flimsy excuses and you still feel a little guilty in the end.

When you are starting to feel like you just can’t bring yourself to get a workout in, here are some strategies that might help get you over the hump.

*Follow the 10 minute rule – Make a deal with yourself that you’ll workout for 10 minutes and if after 10 minutes you’re still…insert excuse here…, then go home. Nine times out of ten, you’ll stay and finish the workout because you’ll start to feel better. That one time that you don’t make it through…well…you probably wouldn’t have a good workout anyway because there’s probably something bigger going with your body like an illness or injury.

*Make a list – Lists are great motivators. Make a list of all the positives that come from working out regularly. You feel better about yourself. You have more energy. You have less pain…etc. Then post that list somewhere prominent in your home. When you start to give yourself all the reasons why you can’t go to the gym today, take a look at your list. Those reasons will trump any excuse you have to not go and you’ll find yourself lacing up the sneakers.

*Set a goal - Humans need to be working toward something. Set a goal for a set number of times a week you can realistically get into the gym. Three times a week is a good start for most people. Now, establish a reward for yourself if you achieve your goal (NOT food). Maybe for the ladies it’s a manicure or guys, how about 9 holes at the end of the week. Track your progress on a calendar and celebrate with your reward when you achieve it. Keep pushing yourself to go further. If you did it for one week, now, don’t reward yourself until you do it two or three weeks in a row. Before you know it, you’ve formed a habit that you don’t want to break.

We all have our struggles with forming and keeping healthy habits. The key is to have a plan in place before you hit the potholes. That way you’re prepared to deal with them and overcome them successfully.