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This time of year almost half of all American's make a New Year's Resolution.
Can you guess what the most popular resolution is?
Yup! It's weight loss.
Every year millions of people start the year by making the resolution to finally get in shape, but ultimately end up in the same position they started the year in, unable to make a lasting commitment to fitness.
In fact, almost 97% of people who start their fitness journey quit within the first 5 months.
It's our goal to make sure you are not part of that 97% and make 2018 the year of fitness commitment.
Let's get into our 6 ways to keep your 2018 fitness resolution!
#1 Set goals (long & short-term)
"If you aim at nothing, you will hit every time!" - Zig Ziglar
To get started in 2018, it is crucial for you to set goals -- both long and short term.
We encourage you to think realistic (short term) but also to think big (long-term).
The problem is many of us set ourselves up for failure by only thinking big and long-term.
If we don't quickly reach those goals, we get discouraged and give up.
Goal setting is crucial for success in all areas of life, especially our health.
They keep you focused, on track, committed and excited!
When you set realistic goals, your actions and habits begin to change, moving you closer and closer to your desired outcome.
To get the most out of your goal setting, make sure they are:
"My goal is to lose 20lbs" is much more effective than "my goal is to lose weight."
Be sure to focus goals around measurable areas of your health like water intake, body fat %, cholesterol, how many times/week you get to the gym, etc.
3. On a time limit
Put a time limit on your goals. This will force you to stay on track and consistently working hard toward your goals.
4. Your goals
These goals must be yours alone, not your friends or your family's but yours. It is much easier to put in hard work and make time for your own vision vs. someone else's. After all, only you can motivate you!
5. Written Down
This is the MOST IMPORTANT thing you can do when setting goals! It makes your goals more tangible than just having them as thoughts.
Make sure your goals meet all the requirements above, write them down and keep them close. Keeping your goals within sight (on the fridge, on the night stand, etc.) keeps them in mind and keeps you focused on working towards reaching them.
#2 Celebrate the small wins
One of the biggest reasons people fail to reach their fitness goals is that they fail to see the small wins.
They focus solely on the end goal instead of focusing on the small victories happening along the way that allow you to reach that end goal.
Maybe you've gone from going to the gym 0 times per week to 2 time per week -- small win.
Maybe you are able to jog :30 longer than last week -- small win.
Maybe you eat a homemade salad for lunch instead of the usual take out -- small win.
The cool thing about small wins is they add up and you start to gain momentum.
You start to see progress and realize that tackling this fitness resolution is possible.
Imagine the changes you can make to your health from weeks and months of small, daily wins.
That is where the true magic is made!
Kathleen, our Women's Group Member who lost over 50lbs talks about how small wins made all the difference, below:
#3 Have a support system
DSC Thanksgiving workout 2017
There is something truly special about the power of a support system.
The evidence is very clear.
It is much easier to succeed when you have the comfort and support of people with similar goals.
There is a deep desire by our members to encourage each other to improve and celebrate even the smallest of victories.
We all have those days where we just aren't feeling it.
Maybe it's tough to get to the gym or push through that last set.
A solid support system does wonders to keep you accountable, consistent and committed, making reaching your goals much easier than going at it alone.
Research has shown time after time that joining a group or working out with a friend or spouse drastically increases your level of commitment and results.
Not only is this support system going to increase your consistency but it is also a great way to make your workouts more fun and enjoyable!
#4 Embrace imperfection
Things are not going to be perfect.
Like life, you're going to face ups and downs, success and failure in your fitness journey.
Success is not always linear. At times it will come easier and at times you will feel stuck.
You will make mistakes, you will encounter failure.
The good news is, this is all part of the journey and a big part of our ultimate success.
Next time you face adversity or frustration in reaching your fitness goals, don't give up!
Use the situation to learn from, adjust and focus on progress -- not perfection.
This will keep you constantly moving in the right direction.
#5 Throw away your scale
When it comes to tracking your results we encourage our members to toss the scale, especially initially.
We've even written an entire article on the very topic, HERE!
Early on, there might not be a massive dip in weight but that certainly does not mean you're not making progress.
In fact, one can make incredible progress without dropping a single pound.
How you ask?
Your weight is just one measurement tool and doesn't tell the whole picture.
It's easy to obsess about the scale. For many of us it's ingrained into our daily habits.
Your actions (whether healthy or not) can start to shift, just in a quest to change a silly number on the scale. When that number doesn't change a whole lot it's easy to get discouraged and quit.
Instead, focus on areas like:
- Your energy levels
As your fitness and nutrition improves, something cool happens. You actually start to gain more energy throughout the day. It's not as hard to get out of bed. You aren't so drained at the end of a long work day. Your workouts, your hydration and intake of nutritious foods all play a large role in boosting energy. This is one of the first things our members tell us changes when they start training with us.
- How your clothes fit
Just start a new exercise routine. Exercise, especially weight training, builds muscle, increases the density of your bones, burns fat and often makes areas of your body small and firmer. This may actually make you add or maintain weight even though you are losing fat and inches. This is why a better indictor of your training program is how your clothes are fitting.
- Stress levels
We often hear our members talk about how good they feel both physically and mentally after a few short weeks of training with us. Their confidence and moods starts to improve in and outside of the gym. They know if they can tackle that tough workout, they can tackle anything. Exercise has a profound impact on our brain and has been shown to improve anxiety, depression, memory and learning.
- Increases in fitness (strength, endurances increases)
We love seeing our members make progress in the gym. This can be seen in a variety of forms like adding weights to an exercise or increasing weights, improving technique or balance or being able to push longer in an exercise. You will see you are able to do more work, at high-intensities and not be so run down or sore after workouts.
#6 Join our Nutrition Coaching Program
Over 300lbs! --- That's how much weight our last Nutrition Coaching Group lost!
Our 2017 Nutrition Coaching members saw incredible results.
So, what makes our Nutrition Coaching members so successful?
It comes down to our long-term, habit-based nutrition coaching approach.
One of the biggest reasons why health and fitness New Year's Resolutions do not work is because they are unsustainable.
Take a new diet for example.
You go from eating one way for many years to completely overhauling your entire diet.
Talk about overwhelming!
Frustration kicks in and you're back to square one. This makes it nearly impossible to stay consistent with your resolution.
We take the opposite approach.
Instead, our coaches will ensure you stick to your 2018 Resolution and not only see fantastic results during the 8-week program, but for the rest of your life!
We do this by:
- Slowly introducing new nutritional habits
- Educating you on what to eat, when and why
- Providing support and accountability
Read more about our Nutrition Coaching Program, HERE!