Embarking on a fitness journey as a New Year's resolution is a commendable decision. To help you not only set but also achieve your health and fitness goals, we've compiled a comprehensive guide backed by science. Let's dive into the strategies that will make your resolutions stick:
1. Set SMART Goals:
Specific: Define clear and precise objectives. Instead of "get fit," opt for "lose 10 pounds in three months."
Measurable: Use quantifiable metrics to track progress, such as weight, body fat percentage, or workout frequency.
Achievable: Set realistic goals to avoid frustration. Gradual progress is more sustainable.
Relevant: Align your fitness goals with your overall well-being and lifestyle.
Time-Bound: Establish a timeframe to create a sense of urgency and commitment.
2. Understand the Science of Habits:
Habits take about 21 (minimum at least!) days to form, so be patient and consistent.
Leverage the habit loop: cue, routine, reward. Identify triggers, create a routine, and reward yourself for sticking to it.
3. Mix It Up with Cross-Training:
Engage in a variety of exercises to prevent boredom and plateaus.
Cross-training improves overall fitness, reduces injury risk, and keeps your body guessing.
4. Prioritize Recovery:
Sleep is crucial for muscle recovery and overall well-being. Aim for 7-9 hours per night.
Include rest days in your workout routine to prevent burnout and reduce the risk of overtraining.
5. Nutrition: Fuel Your Resolutions:
Adopt a balanced diet with a mix of macronutrients – proteins, carbohydrates, and healthy fats.
Stay hydrated. Water is essential for digestion, nutrient absorption, and overall health.
6. Mind-Body Connection:
Incorporate mindfulness practices like meditation or yoga to reduce stress and enhance focus.
Visualization can be a powerful tool. Picture yourself achieving your fitness goals to reinforce a positive mindset.
7. Join a Community:
Accountability is a key factor in goal achievement. Joining a gym or fitness class provides a supportive community.
Social connections enhance motivation and make workouts more enjoyable.
8. Track Your Progress:
Keep a fitness journal to record your achievements, setbacks, and lessons learned.
Regularly revisit and adjust your goals based on your progress.
At AC Driven Training we do this for you!
9. Utilize Technology:
Fitness apps, wearables, and online challenges can add a fun and tech-savvy dimension to your fitness journey.
Set reminders for your workouts and celebrate milestones with virtual badges.
At Driven we use the Driven app to create your workouts so that you always know how to succeed in your workouts.
10. Celebrate Small Wins:
Acknowledge and celebrate your achievements, no matter how small. Positive reinforcement boosts motivation.
Don't celebrate with food. This will reverse some of the great habits you've been working on hard.
By incorporating some of these backed strategies, you'll not only kickstart your fitness journey but also increase the likelihood of maintaining your New Year's resolutions. Remember, consistency is key, and every step forward is a step toward a healthier and happier you. Let's make this year your best one yet!
If 10 isn't enough, here's another 13 ways you can create small habits to help you with your goals!
11. Take the Stairs:
Opt for stairs instead of elevators whenever possible. It's a simple way to incorporate extra steps into your day, promoting cardiovascular health.
Sneak in mini-workouts at your desk. Try seated leg lifts, desk push-ups, or chair squats to keep your body active throughout the workday.
13. Hydration Reminder:
Set hourly alarms to remind yourself to drink water. Proper hydration aids in digestion, energy levels, and can even contribute to weight loss.
14. Lunchtime Walks:
Use your lunch break to take a brisk walk. It not only burns calories but also provides a mental break, enhancing focus for the rest of the day.
15. Stand and Stretch Breaks:
Incorporate short stand-and-stretch breaks, especially if you have a desk job. Stretching improves flexibility and reduces muscle stiffness.
16. Mindful Eating:
Practice mindful eating by savoring each bite. This can prevent overeating and help you make healthier food choices.
17. Active Commute:
If feasible, consider walking or cycling to work. It's a great way to sneak in exercise while avoiding the stress of traffic.
18. Dance It Out:
Turn up the music and dance around your living room. It's a fun way to burn calories and release endorphins.
19. Park Farther Away:
Purposefully park your car farther away from entrances. The extra steps add up and contribute to your daily activity.
20. Bodyweight Exercises:
Incorporate bodyweight exercises like squats, lunges, and planks into your daily routine. These can be done at home and require no equipment.
21. Screen Time Workouts:
During TV or screen time, perform simple exercises like jumping jacks, high knees, or bodyweight exercises. Make it a rule to move during commercials.
22. Grocery Shopping Fitness:
Make grocery shopping an active experience. Walk briskly through the aisles, carry your bags, and consider using a basket instead of a cart.
23. Play Active Games:
Engage in active games or sports with family or friends. It's a social way to stay fit and adds an element of enjoyment.