YOUR FIT-ERVENTION! 4 Tips to Make Resolutions Long Term Realities
March 3, 2016
This post is your FIT-ERVENTION. Did you set some resolutions 8 weeks ago that are now nowhere in sight? If your answer is yes, DO NOT DESPAIR! You are not alone! We are human, and this happens, BUT if you want to make some lasting changes, SLOW DOWN ROGHT NOW, and check out the following ways that you can make your original 2016 resolution long term realities. YOU CAN DO IT!
CONSISTENCY: When embarking on a new fitness goal, or any goal, CONSISTENCY is of utmost importance. In the New Year most people go from no exercise to some sort of 30 workouts in 30 day challenge only to end up exhausted and burned out halfway through. Consistency is knowing the amount that is right for your body, and doing it frequently, but not obsessively, and CONTINUING to do it for the long term. Challenges are fun, BUT life is forever, and giving yourself a realistic workout schedule (3-5 workouts per week) is something that is REAL and possible to do consistently. Trust that if you take a day off, you can and WILL start up again the next day.
With workouts and exercise there are days when the toughest part is SHOWING UP, but once you are at your workout, you are there and you get it done. Some workouts will be better than others. Some runs will turn into a long walk, and some training days will have you decreasing your weight, but showing up consistently 3-5 times per week will make a BIG difference. It is easy to talk ourselves out of the habits we are striving to adhere to, but remember that doing small things consistently over a long period of time will warrant huge changes! It won’t be perfect everyday, but showing up consistently will make a difference! THE FIT-ERVENTION QUESTION: What is preventing you from being consistent? How can you trouble shoot this? Were you consistent in January and not anymore? Assess and re-commit!
COMMUNITY: When I am looking to be more consistent about something in my life, the thing I need most is COMMUNITY!!! Enlisting the help of a community of people committed to the same things that you are committed to is one of the best things you can do to keep yourself consistent and on track with the new habits you are working on. I love to run, but I also love to sleep! To combat this, I have set running dates every other weekend with the PTF community. YES, I want to help others get ready for the Shamrock Run, BUT I also know that if I don’t make myself part of a community, I might not go for those runs! You can use community in so many different ways. It can be a weekly phone call to a friend, a girl’s night where you check in with each other, or have a cooking night and make a few healthy meals for the week with a friend. No matter what you are trying to achieve there are people out there that are working towards a similar goal, AND ready to connect and stay accountable. There is no reason you should set off on your goals all alone. Community ensures that someone is caring about you, and that you can care for them too. Find a fun, supportive community and reap the benefits of accountability and connection! Obviously, I suggest Portland TEAM Fitness but if you are not in Portland, invest sometime in finding the right fit for you. REMINDER: Remember you might have to try a few different active communities before you find the place, the sport, or the people that you feel at home with. Do not give up! Your active community is out there, and NOW is the time to get back out there and do some burpees with them!
CHALLENGE: If you are looking to stick with a new fitness plan, or bump up your current one, I believe placing a challenge on the horizon as a “carrot” is another great way to ensure that you will be consistent AND seek out community to help you get there. So…what is YOUR challenge? What is something that you can plan for yourself 3 months from now? Is it a race? Is it your first pull up? Is it a trip to somewhere new? Is it a weekend adventure hike somewhere closer to home. No matter what it is, make sure it adheres to the SMART rules of goal setting: specific, measurable, achievable, relevant and time bound. yourself a future challenge, a celebration, or both! Challenges are fun because they bring the focus of your goal to what you CAN do, and make you realized how amazing it is to use your body. All too often we get caught up in the numbers game of weight loss, and we do movements to lose weight or look a certain way. If your goal is to hike a portion of the Pacific Crest Trail, your mindset shifts towards building a strong body, instead of worrying about fitting into skinny jeans. Setting and obtaining a physical challenge outside of the gym is often far more empowering than losing 5 lbs, and often weight loss happens more joyfully when the goal is a non-weight related goal.
CREATIVITY: The last thing I think is important to make sticking to your fitness resolutions a reality, is CREATIVITY! Some might argue that doing the same thing over and over is good for someone just starting out. While this is helpful for learning, 4-6 weeks into a workout plan this might lead to boredom and a lack of interest. Once you have mastered the basics, try something new! Whether it is a boxing class, cycling class, dance class, rock climbing, yoga or trail running, experiment with new ways to move your body. Creativity prevents plateuas and learning is REALLY good for our minds! Need some ideas on new ways to workout? Connect with one of our trainers! Christina boxes, Stef and Triche can bring your heart rate up with Dance, and Bob or Alissa can get you outside on a bike or a trail. Variety and creativity are the spice of life!
So, as we enter the 3rd month of 2016, we want to remind you to slow down and return to your original goals of this year implementing consistency, community, setting a challenge and getting creative with your fitness! Your body, mind and heart will thank you for it!