Every January, a gazillion people rush the doors of gyms everywhere. These people are called New Year’s Resolutioners. Every year, 2-6 weeks later, many of these resolutioners quit and become a statistic in the game of fitness.
If you are thinking that this is going to be your year to get fit, I am going to tell you exactly how to be a success and not a NYR statistic.
Start Now. It’s just a few weeks before the new year. However, letting everything go because you are starting in January could result in an extra 7-10 pounds through the holidays. Even doing some workouts will help keep pounds from creeping up during party season. Another great reason to begin now, is that you can start the new year with a few pounds lost! That’s motivation!
Ok.. so you want to wait until January to show up.
1.Make a plan:
Make a plan based on your goals. Start with specific short term goals.
WRITE IT DOWN!
Example: I will be 1 size smaller by Valentine’s day.
An arbitrary goal such as “I want to lose weight” is not the way to go!
Small, achievable goals will always win.
How will you execute this plan?
Be specific on how you will do this.
Write it down!
“I will go to the gym 4x a week after work”
How will you execute that plan?
“I will schedule my workouts like meetings.”
“I will get up early before the kids go to school for my workouts.”
Stick to your plan no matter what. Your goals are important! And for you moms out there with a busy schedule, remember this.
“If mama ain’t happy, ain’t nobody happy.”
Create a habit by creating a visual.
It takes 21 days to create a new habit.
Set your self up for success by creating a visual to get you through your first 21 days. I, myself, use a spread sheet to track my progress.
This visual was created by one of my clients! It’s awesome!
TIP: Selfies: Start your program with selfies!
Everyone needs to take some rockin selfies so you can see your body changing. If you don’t know how to do it, check out my tutorial.
Set up your selfie day each week. I always shoot on Friday. It’s not right after the weekend! I am accountable each week and look forward to seeing changes.
TIP: Work on only 1 day at a time.
I’m telling you from my own personal experience, long term goals are overwhelming. I am very focused on what successes I can have today.
If I don’t get something right today, it’s ok. I will try again tomorrow.
Soon, I have strung together many successful days and THAT is how you get to your goal.
TIP: Stop trying to be so perfect all the time.
Getting in shape is not about being perfect all the time, it’s about being consistent.
I have seen clients do great for 6 weeks and one slip up derails them for 6 months. They throw the baby out with the bath water over one ‘misstep’. Well.. there are no missteps. This is your life. You are eating food, eating well and taking care of your body. Count your successes and stop adding up your failures. You can have, exactly what you want, but you have to stop beating yourself up if you can’t be perfect.
TIP: Stop punishing yourself
I just saw a thread on FB from a girl who created all kinds of punishments for herself for when she strayed from her meal plan. That is just so wrong!
Food is NOT bad. Exercise is NOT punishment. If you are so inflexible with your meal plan, that you willingly punish yourself for straying, you must change your mindset. Negative reinforcement will NOT help you be successful. Please, do not start down this road!
911: what if you feel like giving up?
No Results:Not seeing immediate results can be a huge frustration for people starting a new program. For fat loss, you should not set up to lose more than 1 pound a week. Setting your goals up properly will help you keep your head in the game. If you are looking for starvation, low carb or otherwise immediate results, you are going to rebound and regain more weight. So put that out of your head. Namaste. This time you are on a path to solid weight loss with real sustainable results. Slow and steady wins this race.
Time excuses are real, but you have to problem solve them out the same way you do any other problems. If your sink needs fixing, you will for sure problem solve that. So why would you let something get in the way of your health?
Other Excuses: Stop finding them, stop allowing them to be the reason you don’t get what you want. If you have small children, find a gym with child care. If you have too many things going on to train, you are out of sync with your health. There are people who are just as busy as you who find time to train. Find some balance! Ask for help, problem solve and get what you want. You can do this!