As fitness professionals, we see it every January. It’s the eager group of newbies in the gym, who have made fitness their New Year’s resolution. What we also see, is a four-week crazy, overcrowded frenzy in the gym, and then the usual decline back to the regulars from last year. Why is it that everyone starts off strong, and then vanishes? Why is it that people start off with the best intentions, only to fall back to their regular, unhealthy routine?
If you have made fitness your resolution for 2012, I commend you. You have taken the first step to giving yourself the best gift of all: the gift of health, and living a healthier, longer, more rewarding life. Here are some tips to help you stay on track, and make fitness a regular part of your life.
1. If you fail to plan, you plan to fail. Make TIME for your workouts. Plan them into your day, your week, your month, the same way you would plan your business meetings, dinner plans with friends, trips, shopping, etc. Write it down, put your gym time into your phone’s agenda, day planner, or any method you use to hold yourself accountable, and don’t skip out on your workouts!
2. Ease into a workout routine. Jumping into a 5-day a week plan when you haven’t worked out in months/years is detrimental. Start with 2-3 days a week, and gradually add time, and workout days. This way, you have time to heal, you’re not too sore, and you come back for your next workout with adequate rest.
3. Your first two to four weeks are crucial to your future success. This is when you should take every advantage of the services your gym has to offer. For example, at Goodlife Fitness, we offer free orientations for personal health profiles, circuit training, free weights, cardio equipment use, and group exercise classes. Book yourself in! Learn how to do things correctly, learn new things, and keep yourself accountable through pre-set appointments.
4. Don’t change your diet right away. Going from one extreme of eating junkfood on a daily basis, to eating super-clean does not work! Every day, try adding something new and eliminating something bad, until you have found which nutritious, healthy foods work for you. Remember, 80% of your success will come from what you put in your mouth every single day. Clean eating is key!
5. Write your goals down. Keep a journal. Writing goals down makes them more realistic, and attainable. This way, you can also see what’s working for you and what isn’t.
6. Surround yourself with positive people who support your goals. Eliminate the negative. If someone doesn’t support an improvement to your health, and quality of life, then they are definitely not looking out for your best interests. A positive support system will push you to strive for your best in every respect.
7. For the love of Pete, GET A TRAINER! So many people think they can do it on their own. There’s a reason us trainers went to University for four plus years, and took numerous supplementary courses. Working out is a SCIENCE. There is a method based on scientific research, physiological studies, and biomechanical analysis to what we do in order to get you to your goals. Your body will adapt. Our goal is to make sure we are constantly tricking your body, using a method called periodization. If you have no clue what that is, then you definitely need a trainer. We are most definitely worth the investment. We also keep you SAFE, and teach you proper form. Safety, technique, and periodization are all so incredibly important!
8. Realize that this is YOUR HEALTH. It frustrates me to no end when people tell me they don’t have time for the main thing that keeps them alive! You don’t have time to NOT workout. Look around you. How many people are on medications for heart disease, hypertension, diabetes, anxiety, and more? How many of those people do you think would be off those medications, and living happier and healthier if they took the minimal time to help themselves? This is a reality check, people! Think about it.
9. There are no shortcuts. The only way to get to your goal is to build lean muscle mass, burn fat, increase your stamina, and provide your body with the nutrition it needs to do all of the above. This takes time! You didn’t gain all that weight overnight, so you’re sure as hell not going to get it off overnight either!
10. Women – STRENGTH TRAIN! You will not turn into a mutant! Get over the myth! Increasing lean muscle is the key to losing weight! Cardio will help, but on its own, it won’t do s*$t for you. I have seen cardio queens in the gym daily for years, and guess what…they look the same, or they look “skinny fat.”
Happy 2012, and may this year be your year of health and fitness.
To get in touch with me for training in Calgary, or want an online fitness plan, please email me at danyahwrestling@hotmail.com. Make a commitment to yourself this year, for I will definitely commit to you!
Danyah Rivietz
Bkin, CSEP-CPT
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