How to Keep Your Fitness Resolutions
Note: I posted this on social media first, but then realized it would probably be more helpful if I posted it to the blog so it could have a permanent address.
Congratulations, you made it through another year!
I love this season! The beginning of the new year always brings with it the promise of hope; a fresh start; a clean slate! It’s why we make resolutions! Unfortunately, just 8% of people achieve their New Year’s goals, according to research by the University of Scranton.
I don’t always keep my own resolutions either, but whatever time of year it is, if I set a goal, I achieve it; and I want to make sure you’re part of that 8%, so I’m gonna tell you how I do it, and how you can too.
First things first, you have to prepare! And that means you need to have something to prepare for! What are your goals? Be specific! For example: I have new fitness goals so I replaced a broken food scale, got new training shoe, replaced a lost stopwatch, and I’m making sure I have everything I need to move toward those goals!
Updated food log app? Check! Goal focused training and meal plan? Check! Motivation? Double check!
Let’s break it down a little further…
1. SET A GOAL.
You have to start with the end in mind so you know where you’re headed! Set a goal! Even better? Set a SMART goal!
2. LOG YOUR FOOD.
Once you set a fitness goal, you have to give your body adequate fuel to get to that goal. How do you know you’re getting what you need? You keep a record of your food and beverage intake. It’s an excellent way to hold yourself accountable, it teaches you about portion control, and helps you understand what’s in the foods you’re eating — because WHAT you eat matters as much as how much of it you’re eating.
3. FOLLOW A PROGRAM.
You wouldn’t leave on a road trip with a destination in mind without knowing how to get there, would you? Your training program is your GPS; your road map. Depending on what your goals are, there are different training principles you’ll need to focus on in your workouts, and progressions you’ll need to follow to get there. Ex: If want to compete in a bikini or physique competition you’ll need a much different training program than someone who wants to lose some extra pounds, run a marathon, or compete in a powerlifting contest.
Just getting any sweat-session in might be great for your heart and keep you healthy, but if you don’t have a plan, there’s likely to be little if any real, sustainable physical transformation. Goals need plans (programs). Programs need to have a goal, and must be progressive for change to occur. Shoot me an email via my contact page if you need help with a personalized plan. You can also find basic progressive programs (training and nutrition) for at immediate download HERE.
4. KNOW YOUR WHY.
Need motivation? Look no further than your “WHY”. If you don’t have a reason to get healthy larger than yourself, find one. Mine may sound a little lame, but I wanna be the best me I can be for a future husband and family, and I want more cardio endurance for travel and adventures, so my goals are physique and athleticism oriented. I might even compete in the NPC again for a specific, measurable goal. Other examples of SMART goals? Gain 5lbs of muscle; increase squat, deadlift, bench and pull-up PR; or improve 1-mile time by at least 1 min in the next 2-3 months. What is your why, and what is your goal?
Happy New Day!
One more thing. An important reminder for all of us, myself included.
I said I love this season because the beginning of the new year always brings with it the promise of hope; a fresh start; a clean slate. But more accurately, it’s the Christmas Season that reminds me of the Hope I already have and the daily fresh start or clean slate I already have, because of what God did for me through Jesus! Christmas isn’t amazing because of a baby in a barn. It’s amazing because of who that baby was, the copious prophecies His birth fulfilled, and what victory His eventual death and resurrection would achieve for us forever!
The artist Sufjan Stevens has an incredibly poetic song about what Jesus did for him (us). Check it out.
Because of Him, we have access to intimate, personal relationship with God. Because of Him, we have hope because our lives are hidden in His (He was our substitute on the Cross). Because of His sacrifice, God doesn’t see us for our mistakes and brokenness but as whole and perfect. Because of who He is, God doesn’t treat us as our actions deserve, but calls us sons and daughters and co-heirs with Christ, so His promises are ours. He’s always with us, he’ll never leave us. He always hears us. He always delivers us. He always provides for us. He is always good. His mercies are new every morning and He is always faithful! As far as the east is from the west, so far has he removed our sins from us. (Psalm 103:12) — And it’s all by undeserved, unmerited grace! It’s unreal, radical, and mind-blowing when you see it.
So regardless of what your resolutions are or whether you keep them as one of the 8% or not, you can celebrate “new year” every day because of what God did just to be with you. And that is something worth celebrating!
You saw it on Facebook first — <3 Rachel Elizabeth