Tuesday, 29 December 2009
The Secret to Successful Fitness Resolutions
This is a guest post by Jacqui Porjes, Personal Trainer, BuggyFit and Yoga Instructor.
[caption id="attachment_858" align="alignright" width="240" caption="Photo by Adria Richards"][/caption]
As 2010 beckons, many of us will be aiming for a healthy start to the year. One way to begin as you mean to go on is to make some fitness resolutions.
On average only about 20% of us keep our New Year's resolutions. Unfortunately, some of the biggest failures are found in fitness resolutions. No need to let the statistics get you down though. By following the tips below you'll be better equipped to fall into the successful 20% category.
Choose an attainable goal. Resolving to look like a model is not realistic for most of us, but promising to include daily physical activity in our lives is very possible.
Avoid choosing a resolution that you've been unsuccessful at achieving year after year. This will only set you up for failure, frustration and disappointment. If you are still tempted to make a promise that you've made before, then try altering it. For example, instead of stating that you are going to lose 30 pounds, try promising to eat healthier and increase your weekly exercise.
Create a game plan. At the beginning of January, write a comprehensive plan. All successful businesses start with a business plan that describes their mission and specifics on how they will achieve it. Write your own personal plan and you'll be more likely to succeed as well.
Break it down and make it less intimidating. Rather than one big end goal, dissect it into smaller pieces. Set several smaller goals to achieve throughout the year that will help you to reach the ultimate goal. Then, even if you aren't able to reach your final goal, you will have many smaller, but still significant, achievements along the way. For example, if your goal is to complete a 10K race, your smaller goals could be running a 5K in less than 30 minutes, adding upper and lower body strength training to increase your muscular endurance, and running 2 miles with a personal best completion time.
Make contingency plans: don't assume sticking to your plan will be smooth sailing. Plan on hitting bumps along the resolution road and be prepared with specific ways to overcome them. What will keep you from skipping your workout or stop you from having a cigarette? This may mean seeking help from family or a professional, writing in a journal, etc.
Give it time: most experts agree that it takes about 21 days to create a habit and six months for it to actually become a part of your daily life.
Reward yourself with each milestone. If you've stuck with your resolution for 2 months, treat yourself to something special. But, be careful of your reward type. If you've lost 5 pounds, don't give yourself a piece of cake as a reward. Instead, treat yourself to something non-food related, like a professional massage.
Ask friends and family members to help you. It's good to have someone to be accountable to. Just be sure to set limits so that this doesn't backfire and become more irritating than helpful. For example, if you resolve to be more positive ask them to gently remind you when you start talking negatively.
Don't go it alone! Get professional assistance. Everyone needs help and sometimes a friend just isn't enough. Sometimes you need the help of a trained professional. Don't feel that seeking help is a way of copping out. Especially when it comes to fitness, research studies have shown that assistance from a fitness professional greatly improves people's success rate.
Limit your number of promises. You'll spread yourself too thin trying to make multiple changes in your life. This will just lead to failure of all of the resolutions.
Test your flexibility: realize that things change frequently. Your goals and needs may be very different in April then they were when you made your resolution in January. Embrace change, even if that means that your resolution is altered.
Keep a journal. A journal helps you recognize your positive steps and makes it harder to go back to the same old habits.
Jacqui Porjes | 07947 568890 | Jacqui@porjes.com |www.buggyfit.co.uk
Mummy Zen: You'll find you can apply these same tips to many other types of new year's resolutions, not just those related to fitness.
Do you have any other tips to share? What has worked for you in the past, enabling you to stick to your goals?