January has drawn to a close and I am sure some of the New Year’s Resolutions to get stronger, leaner and fitter are starting to wane.
Don’t be one of those January Gym Goers who come February make all the excuses under the sun not to go and workout and then whine about how hard it is to achieve success with your body goals.
Here are some fail safe tips to make sure you stick to your resolutions this year and kick those excuses to the curb for good. PERIOD.
There is no secret…. Consistent effort, consistently is the ONLY solution to success when it comes to exercise. You do have time, get up 20 minutes earlier, work out in your lunch break or make an appointment with a Personal Trainer after work to ensure you actually do some exercise. It is more efficient to train for 20/30 minutes 3/4 times per week than it is to slug it out in the gym for 2 hours once a week. Train smart, get in, work out hard and fast, get out.
Gyms are out of your price range, I can’t afford a membership…Â The internet is your friend… Youtube, Facebook, Instagram and the good old fashioned tv are a wealth of FREE information to garner info about nutrition and workouts to do at home or in the park or garden. Use them!
Download a fitness app to help you track your exercise and food… Information is power. If you don’t know what you are eating and how much exercise you are completing, how can you improve your habits. I always ask my lovely new clients to keep me a food and exercise log. One particular client was horrified to tell me she only walked for 540 steps in one day.. from the house to the car, the car to the desk, the desk to the car, the car to her house( oh and the office cake trolley had featured that day too) ….The government guidelines are 10,000 steps per day. This target is absolutely achievable, move more! Get off the bus a stop early, take the stairs, park at the end of the carpark, get up and go for a walk (which by the way, will make you feel better anyway by boosting endorphins and stimulating cognitive function.) Tracking your food and exercise will make you more aware and more accountable.
Don’t be seduced by the latest celebrity diet…. Hate to break it to you guys.. Being famous does not make you a nutrition expert! These celebs on the covers of “OK” and “Heat” Â who claim they have lost 20 lbs in 10 days, just want you to buy their dvd. I have noticed these same celebs are often the ones who really battle with weight issues and often yoyo between a size 8 and an 18. There is NOTHING healthy about crash dieting or overly restricting calories. It messes with your metabolism and can cause acute sensitivity to essential macro nutrients which can cause long term weight management problems. When you eat, think “Value for calorie” and remember this…. the amount of calories in an avocado is more than a doughnut! If you eat the way nature intended us to, you won’t go far wrong. Fresh veggies, fruit, fish, meat, nuts and seeds are the key to a happy body. Stay away from processed foods and try to eliminate sugar where possible.
Find a type of exercise YOU enjoy…Â I for one absolutely HATE running, both me and my knees shudder at the thought of a marathon. However, I LOVE pilates, strength training, swimming, walking my dog and surfing! Don’t get hung up on the types of exercise you don’t like, just find something you do like. Be it Ball Room dancing, Jive, Cycling, Kick boxing, Hiking… There will be something you love. Develop a positive relationship with exercise and you will stick to it!
Recognise your personality type, if you struggle to stay focused, find a gym, Personal Trainer, exercise class or workout buddy who will keep you on track and accountable.
Need more help…?
Personal Trainer and Rehabilitation Expert
Body Care Plus
17 Fore Street