The physical therapy team here at Functional Advantage knows that the beginning of every year starts about the same way: you plan out your new years resolutions with the best intentions to sticking with but a few days in you find yourself relaxing on the couch instead of going to the gym or having cheat day after cheat day.
If you are ready to break your failed new year resolution streak, we are here to help! Here are some tips that we use that help keep us motivated to achieve our fitness goals in the new year!
Setting high goals for yourself is a good thing, but making unattainable goals is a sure way to fall short. Evaluate your fitness level, your time, and make realistic goals. Be sure to make your goals measurable. Rather than say, ‘I’m going to work out more’ or ‘I’m going to lose weight,’ set goals that you can measure like ‘I’m going to lose 20 pounds in 6 months.’ Being able to measure allows you to gauge progress and keep motivated
Make a Plan
Don't just pick workouts as you go, create an extensive plan. Prepare for the unexpected. The internet is a great resource to find workouts that can be done from anywhere if you find yourself unable to make it to a gym. You can also find different at-home workouts on streaming services such as amazon prime for free with your subscription.
Keep yourself motivated and on track with workout inspirations, playlists of songs that pump you up, working out with a partner or group to hold you accountable, and more! Remember the benefits of exercise and visualize your goals so that reaching them becomes easier with each day.
Just because you’re on a diet doesn’t mean you can’t occasionally treat yourself. Reward yourself after a good workout with something you want to do that doesn’t contradict your fitness plan. If you have a sweet tooth, look up healthy dessert recipes to have on hand when you can't shake your craving. Just make sure to eat the recommended serving and don't go overboard!
Track Your Progress
Tracking your progress can help you to stay motivated and on track to reach your long-term goals. Taking before and after pictures and tracking your weight loss in a journal will allow you to see the progress you make a long the way (especially when you don't feel it). Make sure to reward yourself when you reach a milestone. It's a big deal when you meet these goals a long the way!
Remember the Big Picture
There will be times when you slip up and miss a workout or cheat on your diet. It happens! We all do it. Try not to focus on these little mistakes and remember the long-term goals. Make sure to get back on track and keep focus on the road ahead. In the long-run, little slip ups now and then won't affect your long term goal.
Make Your Workouts Quick
It doesn’t take long to get in a good workout, in fact 20-30 minutes can be plenty to get a complete workout. Those home workout videos on Amazon Prime that were mentioned earlier, are only 10-45 minutes long and focus on specific areas of the body so you could even get two done in a short period of time. Don't let the excuse "I don't have enough time" keep you from meeting your fitness goals this year!
Workout In the Morning
We all know that finding time to get a workout in after the workday can be tough. Between juggling a family, after work errands, and a social life... it can be impossible to find time to exercise at night. The best time to get your quick workout in is in the morning! Neil drives to office early every morning to work out before his first patient. Along with avoiding the crowded gym, you’ll feel more energized for the day after your workout. Studies have shown morning exercise can increase your metabolism and can increase weight loss.
Make a commitment to make a REAL change this year! If you want to start exercising but feel unsafe due to an ache, pain, or balance related problems, click here to sign up for a FREE 20-minute discovery visit. We can evaluate your problem and let you know where you should start when it comes to exercising this new year!
We wish you best of luck and a happy and healthy New Year!