January is the busiest time of year for health clubs. People sign up for memberships with good intentions: to exercise more, to eat better, to get healthier, to stick with training. But after the first few weeks of the year, about a third are struggling to show up even once a week. After several months, most have dropped out completely. Do you feel like staying motivated is hard for you? Prioritize, and stick with training to reach your goals. It’s a great self-esteem boost, and when you’re fit, eating better, and sleeping better, everything else in life is more enjoyable.
Here are 10 tips to stick with training:
- Schedule your workout in your calendar. You’re much less likely to skip it due to last minute things that come up.
- Lose the All-Or-Nothing mindset. Don’t think that since you don’t have time to run 5 miles, then forget it. If you have even 15 minutes, you have plenty of time for exercise. Workout from home doing a fast-paced circuit of lunges, push-ups, and squats. Easy. Done.
- Hire a personal trainer, even if you can only meet with him or her once a week. A trainer will hold you accountable, push you harder than you’ll push yourself, and make sure your form and exercise choices are appropriate.
- Find a training partner that shares similar goals. The two of you can also keep each other on track with healthy food. Share recipes and do some pot-lucks to get others involved.
- Set a goal: Your goal can be anything you want it to be, whether it’s drop a pant size or finish a half-marathon!
- Keep a variety in your workouts: Lift heavy, do a trail run, cross-country ski, circuit train with weights, or try pilates. Keeping a nice variety of indoor and outdoor exercising can keep you from getting bored and stay motivated! Plus, cross-training will get you more fit than sticking to the same routine.
- Keep a food and/or exercise journal: Remind yourself of your progress!
- Ask close friends and family to join you, or at least support you: Bond with those close to you, and hold each other accountable.
- Take baby steps: Work your way up from slow and easier exercise, to more difficult challenges. This will keep you from getting discouraged.
- Live in the present: Don’t linger over bad food choices or missed workouts…Just move forward and get back in the game today!
This year, stick with training and reach your goals!