The start of the new year is an exciting time. It's a chance to hit the reset button, set new goals, and make a fresh start. Each year, millions of people enthusiastically make new years resolutions and set big goals.
“This will be the year!” they cry out in the mirror.
Sadly, research shows that less than 10% are successful by the end of the year. What sets those who succeed from those who fail? The answer is not very sexy. It isn’t some fancy secret trick or a pill.
It takes hard work and determination to achieve your fitness goals. Or, as my personal trainer always says, "No pain, no gain." But let's be real, who wants to feel like they're in pain all the time?
That having been said, there are some things you can do to make it easier to stay on track with your goals. So, here are some (pain-free) tips to help you stay on track and reach your fitness goals in the new year!
Set specific, achievable goals
It's important to have clear and specific goals in mind when it comes to fitness. Saying that you want to "get in shape" is too broad and can be overwhelming. Instead, try setting specific goals like "I will lose 10 pounds in 3 weeks" or "I will train to run a 5k in under 30 minutes." Make sure your goals are achievable given your current fitness level and the amount of time and effort you are willing/able to put in. Losing 10 pounds is much more manageable than saying you want to lose 100. Those small victories are repeatable and they add up!
Make a plan
Once you have your goals in mind, it's important to create a plan to help you reach them. This should include things like the type of exercise you will do, how often you will do it, and for how long. It can also be helpful to schedule your workouts in advance, so you can stay on track and make sure you're getting in enough activity each week. We all know that if it's not written down in a planner or on our phone's calendar, it's not happening.
Here are some tools to help you make a plan:
Bodybuilding.com - Find a workout/nutritional plan, supplements, workout gear, forums, and other free tools to help you stay motivated.
TDEE Calculator - This online calculator helps you to determine your TDEE (Total Daily Energy Expenditure). In other words, TDEE is how many calories you burn in a day. Knowing your TDEE comes in handy when meal planning/tracking.
MyFitness Pal - A free meal-tracking app/website that is super important when trying to drop those pounds! You can add foods by scanning the barcodes. By logging your food throughout the day, you accurately keep track of how many calories you’ve eaten.
Find an accountability partner
Having someone to hold you accountable can be a huge help when it comes to maintaining discipline. This could be a friend, a family member, or a personal trainer. Having someone to check in with and report your progress to can be a great motivator and help you stay on track. If you can’t find a partner to support you locally you can participate in accountability posts on fitness websites. Plus, having a workout/accountability buddy means you can't easily bail on your plans because you'll be letting someone else down, not just yourself.
Track your progress
Seeing the progress you are making can be a great motivator. Track your workouts and progress using a fitness app, like FitNotes, or simply a pen and paper journal. This can help you see how far you've come and can also help you identify any areas where you may need to make adjustments to your plan. And, seeing those numbers go down on the scale or those inches disappearing off your waistline is the ultimate motivation. Just remember that results take time! This brings us to the next point…
Don't be too hard on yourself
It's important to remember that everyone has off days and setbacks. If you miss a workout or don't hit your goals as quickly as you'd like, don't get discouraged. It's important to stay positive and be kind to yourself. Remember that making progress takes time and that every step forward is a step in the right direction. Sometimes Netflix and a pint of ice cream are just calling your name - and that's okay. You're human, not a robot.
Mix things up
Doing the same type of exercise over and over can get boring and can lead to burnout. To stay motivated, try mixing things up by trying new workouts or activities. This can help keep things interesting and can also help you avoid plateaus in your progress. Plus, it's always fun to try new things and see what works for your body. Who knows, maybe you'll find a new love for spin class or yoga.
Make it a lifestyle change
Finally, the most important thing to remember is that reaching your fitness goals is about making a lifestyle change. It's not about short-term fixes or quick fixes, but rather about adopting healthy habits that you can maintain long-term. Avoid fad diets, pills, or cleanses that promise a quick fix. Long-term success will require some sacrifices and discipline, but the benefits to your overall health and well-being are more than worth it.
Maintaining discipline and reaching your fitness goals takes time and effort, but with a clear plan, accountability, and a positive attitude, it is definitely possible. Success is all about creating good habits and maintaining discipline - which sometimes means forcing yourself to go for a jog or have that salad instead of pizza.
Discipline is what will truly set you apart from those who give up. But remember to be kind to yourself. Allow for mistakes and setbacks - nobody is perfect.
Don't let anything hold you back and remember that every step forward is a step closer to achieving your goals. Happy new year!