By Marilyn Hoyt C.P.T N.A.S.M, C.E.C
An estimated 45 percent of Americans make New Year’s Resolutions each year. Most of us will break our resolutions by the end of January, and only about eight percent of people will actually reach their goal at the end of 2015.
Why are New Year’s Resolutions so difficult to keep? It’s often because we fail to make resolutions that are practical and measurable. And we don’t put into place the plans and support we need to reach our goals. Make
If you’ve made a resolution to be more active, get fit, and live healthier this year, here are five tips to help you carry your resolution out through the end of the year and turn it into a lifestyle change to live a stronger, healthier you in 2015 and beyond.
Establish a routine. On average, it takes 21 days to create a habit. Planning out a daily routine will help you stay on track and get into the habit of exercising regularly. Take some time to think through your schedule and choose a time for your workouts that you can keep consistent day-to-day and week-to-week. If you plan to workout in the mornings (recommended because you’ll have more energy to get through the day), you must also plan to go to bed earlier the night before.
Break down the barriers. Don’t get hung up on thinking you have to go to a gym or own expensive fitness equipment to workout. You can do bodyweight exercises in your home, hotel room, or virtually anywhere, and these don’t require any fitness equipment. If you want to add an extra challenge, invest in a set of lightweight (5-10lb) dumbbells or kettlebells.
Bodyweight exercises are exercises that require no equipment other than your body. Pushups, situps, squats, lunges, mountain climbers, and burpees are some common bodyweight exercises. Check out this link for 50 bodyweight exercises you can do anywhere.
Remember: Most of these exercises can (and should) be modified to suit you and your current fitness level. For example, you can take the jump out of any exercise that calls for jumping, and instead squat and stand. Jumping jacks can even be done without jumping simply by stepping side-to-side.
Grab a buddy. Having a friend to workout with you will give you the accountability you need to keep going. If you plan to meet up for a workout at a set time, you’re less likely to back out if you know someone is counting on you to be there. Choose a friend who has similar goals as you and isn’t too far ahead of you on his or her own fitness journey. A buddy will also make working out more fun, which can help when you’re losing motivation.
Work with a trainer. Like a workout buddy, a personal trainer will help hold you accountable. In addition, a trainer can tailor your workouts to meet your personal goals and needs.
Celebrate the milestones. A year is a long time, and if you don’t take time to appreciate the progress you make along the way, you’re likely become discouraged at some point on your journey. While your goal for the year may be to lose a certain amount of weight, take time to celebrate the small milestones along the way. Track your weight loss at the end of each week and be proud of your accomplishment in moving toward your goal. And remember: it’s not all about the pounds. If you are building muscle, you may not be losing pounds, but rather inches. Have you noticed a difference in your endurance and overall fitness level? Are your clothes fitting a little loser? These are all accomplishments to celebrate, no matter what the scale says.
If you would like someone to help and encourage you on your journey to health and fitness, contact our Fitness Expert, Marilyn Hoyt.
Marilyn Hoyt is a Dallas-based Certified Professional Trainer. She holds group workout sessions, including groups specifically designed for people who are significantly overweight, intermediate and advanced fitness camps, and provides in-home personal training.
“Aiming to educate, motivate, and inspire others to live life with purpose!”
Visit Marilyn online at: www.rockfitnesscamp.com.
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