10 Tips to Keep You on Track this Year
We’re not ones for new year resolutions, but the new year is often a popular time for many people to set goals for the year ahead, especially when it comes to their own health and fitness. As we get further into the new year, even our best intentions sometimes start to fall off the rails! Consistency is the most important muscle to flex, so we thought we'd set you up with 10 great tips to help you stay on the right path to success!
1. Be Realistic
We often fall short of our goals because, in our excitement, we often set a goal that's unattainable in the first place. For instance, resolving to NEVER eat your favourite food again is just setting yourself up for failure (or at least misery). Instead strive for a goal that is realistic and manageable. In the case of your favourite food, perhaps you'll reduce how often you eat it, so that you still get to enjoy it once in a while.
2. Plan Ahead
Don't wait to make your resolutions all at once on New Year's Eve, when you're all caught up in the excitement of the new year. Plan when you are in the mindset to set goals. Don't be afraid to set your goals at a time when it's right for you.
3. Outline Your Plan
Decide how you will deal with the temptation to skip that exercise class or have that piece of cake. This could include calling on a friend for help, practicing positive thinking or reminding yourself how your goal will be impacted if you succumb to the temptation. Or maybe it’s just having a bite instead of the whole piece, so that you’re not depriving yourself, but you’re not eating the whole thing.
4. Make a LIST of Pros and Cons
It often helps to write down you list and post it where you can see it, to keep your motivation strong. You can keep adding items to your list and ask others to contribution to it as well. Carry your list with you and refer to it when you need help keeping your resolve.
5. Talk About It
Don't keep your goals a secret. Tell your family and your friends so that they can support your resolve to change for the better or improve your health. When you tell people what your goals are, often you find another person with a similar goal. It's always great when there are two of you to motivate each other. If you have a partner that wants to improve their health also, consider attending a class or changing your meal plans, together.
6. Reward Yourself
This doesn't mean that you should eat an entire box of chocolates if your resolution is to eat a more balance diet. Instead, celebrate your success by treating yourself to something you enjoy that doesn't contradict your resolution. If you've been sticking to a promise to eat more healthy foods, then reward yourself with some new fitness clothing or an outing with a friend.
7. Track Your Progress
Keep track of each small success. Short-term goals are easier to keep and each small accomplishment will help keep you motivated. For instance, instead of focusing on losing weight, consider being more aware of your daily movement. Keep a journal (or use your smart watch) to track your movement each day. If you’ve added resistance training to your routine, track the number of reps and the amount of weight you’re using. Decide on a reward every time you do something to improve - this might be each time you’re able to do a certain number of reps and need to increase the weight you’re using, or it might be the number of reps of cardio you can do in a given amount of time.
8. Don't Beat Yourself Up
Obsessing over the occasional slip won't help you achieve your goal. Think about doing the best you can each day and take it one day at a time.
9. Stick To It
Experts say it takes 21 days for a new activity to become a habit and six months for it to become part of your personality. It won't happen overnight, so you'll need to be patient and persistent! If you miss a day, don’t beat yourself up (see number 8!), just get back at it the next day.
10. Keep Trying
If, after only a few weeks, you've totally run out of steam when it comes to working towards your goals, don't despair. Start over again! Recommit yourself for 24 hours. You can do anything for 24 hours! Then add the next 24 hours. These 24 hour increments will soon build on each other and, before you know it, you'll be back on track!!
What are your goals? Are they career related? Health related? Fitness related? Financial? What are you doing to help you achieve your goals? Drop us a line, we'd love to hear!
Interested in joining us? Our classes are a great way to meet other new parents. Fitmama Strong Ottawa has been operating classes in the National Capital Region since 2005. Our community is a thriving and welcoming space for you and your littles.
We offer Prenatal Fitness classes, live from our virtual studio. Our 30 minute live, online Express classes our our On-Demand library of pre-recorded workouts are a favourite for busy mamas who enjoy consistency in their workout regime. Finally, we offer in-person Stroller Fitness and Babywearing Fitness in a central location. We can’t wait to have you join us!
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