With the new year quickly approaching many people are starting to think about their New Year’s Resolutions. About 25% of the people in the US will make a resolution to get more fit and/or more active. As the year goes on and life starts to get in the way, over half of people will give up on their resolutions before June. Whether you want to lose weight, get more fit, or increase your activity here are 10 things to remember to keep your New Year’s Resolution going strong all year long.
1. Set Realistic Goals:
One of the biggest mistakes people make is to set unrealistic goals. Unrealistic goals set you up for failure and disappointment while setting goals that are more doable can keep you on pace to keep your resolution. For example, an unrealistic goal is to start working out at least 2 hours a day when, between work, kids and sleep, you only have an hour of free time. A more realistic goal is to start working out at least 30 minutes a day and do longer workouts when time allows.
Setting mini goals can also keep you focused without feeling overwhelmed. Try setting a goal for a week or a month and reset it when the time frame ends. You will feel like you are accomplishing something and making progress.
2. Put a Timeline on Your Resolution:
Having a timeline or a deadline on your resolution will give you something to look forward to. Let’s say your goal is to run a half marathon in the new year. Find one that looks good to you and sign up. Knowing that you have an event coming up will help go for a run, even when relaxing is all you want to do. Having deadlines for mini goals will also help you stay on track. If the half marathon is in June then set shorter goals as well. Maybe them to run a 5k in March, a 10k in April and a 10 miler in mid-May.
For resolutions that don’t have a hard completion date set goals that will help you see results. If you want to have more stamina while doing cardio set out a timeline of goals. If you start and can do 20 minutes of cardio at one time then set a goal that you will be able to do 5 more minutes by the end of the first month. And by the end of the second month you will be able to do 10 minutes more than when you started.
3. It Takes Time to Form New Habits:
Habits are formed by making something such a part of your routine that your day feels not quite right without it. This takes time. The common misconception about forming a habit is it takes 21 days. Research, however, shows that the average time it takes to form a new habit is 66 days. So… if you are starting to feel like your new routine isn’t quite sticking yet, just remember it will take time to make it feel like the norm.
4. Find a Workout/Fitness Buddy:
Motivation can be a fickle thing – sometimes it is easy to work out and sometimes is seems like the hardest thing just to put on your workout clothes and go. This is where a buddy comes in handy. It is harder to bail on a workout when you know that someone is counting on you to show up. A workout buddy will also be there to celebrate the good days and can help keep you going when setbacks occur. Whether it is a relative, significant other, friend, co-worker, trainer, or social media group having someone to keep you accountable with can make all the difference between making your workout and missing it.
5. Some Movement is Better Than None:
There will be days where life gets in the way and the workout you were planning just isn’t possible. Instead of skipping a workout altogether simply modify it for the time you have. Whether it is going for a walk, doing some body weight exercises at home, taking the stairs instead of the elevator, or chasing the kids around the yard keeping your body moving will help you stay on track and stave off the guilt of missing a workout.
6. Group Classes Are Fun Too:
Spin, Zumba, Dance, Barre, Boot Camp and more offer different types of workouts and can help you mix up your routine (and maybe have some fun too). Many gyms offer numerous group classes to explore. Try a new class, work new muscles, have fun, and meet new people. Signing up for a class can also give you something to look forward to.
7. Don’t Compare Yourself to Others:
You, your body, and your life are not like anybody else so don’t judge your progress against theirs. Everyone progresses at a different speed and have different things come up. Maybe your friend has a faster mile split or can lift heavier weights than you. Maybe your significant other seems like they lose weight with minimal effort while it takes a lot for you to lose a pound. No matter the progress of someone else feel good about the work you are putting in and the changes you see in yourself. The only comparison that really matters is where you start and where you end up.
8. Rest Days Are Important:
A common thing for people to do when starting a new fitness routine is to start it all out. People will go to the gym 6-7 days a week for the first couple of weeks and then peter off as their body gets tired and sore. A good way to avoid this burn out is to remember that rest days are important too. Both the body and the mind need time to relax and recover. Start your resolution knowing that rest days are a must. Give your body time to recover (without any guilt or thoughts of “I should be working out”) and you will stay happier and healthier.
9. Setbacks Happen:
We have all been there… things are going great and then you miss a workout. Then you miss another one. Let’s face it, sometimes life goes different than planned, you are too tired to workout, or you aren’t seeing the results you want as fast as you are hoping for. Other times you have a bad workout day, gain a couple of pounds, or start to feel like the same workout is getting harder instead of easier. Setbacks are a normal part of a fitness routine and happen to everyone. Don’t let a setback derail all of your effort and progress.
10. Keep From Getting Rubbed the Wrong Way:
New shoes, clothes, and activities can cause you to get rubbed in new places. This rubbing can lead to chafing, blisters, and raw skin which can stop a new workout routine faster than it starts. Prevent this rubbing with Body Glide® Body or For Her™ balms. Body Glide® products act as a barrier to protect your skin from rubbing. Don’t let chafing and/or blisters let your workout become a thing of the past. Try a Body Glide® product today. Stop Trouble Before it Starts®.
Whatever goals you make this New Year use the 10 tips above. You Got This®.
Let us know what your New Year’s resolution is in the comments below.