It’s a fact that by March 15, 65% of people’s New Year’s resolutions fail or simply never get off the ground. But that’s okay, you’re not alone and it’s never too late to implement a new plan for success. We can help you reevaluate your failed goals and set realistic and obtainable ones you can actually reach. Fitness doesn’t revolve around a calendar, nor should you. Get back on the horse, learn from your mistakes, take action and resolve now to turn your failure into a success. It’s never too late to give it a second try.
Setting Your Goals: Be honest with yourself this time around and set realistic expectations. If your goals aren’t practical, you’ll get frustrated and be more likely to quit. Expecting too much too soon can also hurt your efforts more than help. Realistic estimates regarding how much time, effort and support you have will help you set attainable goals. While looking like a supermodel would be great, the reality of attaining that feat could be setting you up for failure.
Make A Plan For Success: Any successful venture requires a plan that describes its mission and specifies how to achieve it. Without one, you have now idea where you’re starting from, going, how you’re getting there — or worse, where you’ll end up.
Write It Down: Write it down…in ink. If you keep a journal and put your specific plan on paper, you’ll have a greater sense of commitment, stay focused and feel more in control. Taking the time to write about your daily and weekly successes will help motivate you during the hard times. Schedule your daily and weekly sessions and there will be less chance of missing a workout.
Take Baby Steps: Breaking down your fitness goals can make the end result less intimidating. It’s best to think both long and short term. Setting several smaller goals to achieve throughout the year will be easier to attain and with each new success you will become more motivated. Taking on a monumental task might discourage you over time, while baby steps help build confidence as you accomplish short-term goals on the way to the big victory.
Measures Of Success: Before starting out, be sure to test your fitness levels, take pictures, measure your body or calculate your body fat…whatever will help you assess your progress along the way. Achieving small successes will motivate you as you close in on the bigger ones.
Don’t Go It Alone: Everyone needs help, especially when it comes to fitness. Ask friends and family for support. A professional trainer can assist you in setting goals, starting a program, building motivation, while also providing sound advice. A program like XpressLine is great for those who are short on time and enjoy the encouragement and support of others. Exercising with buddy who has similar goals is a great way to boost results and motivation because you hold each other accountable.
Spice It Up: Don’t be afraid to try something new. A variety of activities will keep things exciting and change the way your body works. Ask a floor trainer to help set you on a new cardio machine. Or try taking a fun group exercise class like Zumba or Middle Eastern Belly Dance! Try power walking outside. It’s still winter, how about snowshoeing or cross country skiing?
Reward Yourself: For every mini goal you reach be sure to celebrate. You deserve it! A massage, new outfit, vacation, or night on the town to show off your new body, are all ways to reward a job well done. And be sure to have a special reward in mind for when you reach your final destination.
Follow this series of exercises to burn body fat, increase lean muscle and boost your metabolism. Together, these moves will work your whole body and they can be done anywhere.
Squat Jumps: If you’re bored with basic jumping jacks, get ready to feel the burn with a new version of this boot camp-inspired move. Start by doing 10 standard jumping jacks. For the next 10, squat down each time you land. You’ll need to really work your legs to jump back up. Do three sets of 20. Combining aerobic and strength, this move tones your whole body, and particularly works the legs.
Push-Up Sprint Combo: Strengthening the upper body will give you toned arms and get your metabolism moving. Place your hands on the floor, shoulder-width apart and your legs straight in a standard push-up pose (you can perform this move on your knees for added support). Do five push-ups. Then quickly bring one knee up to your chest and then bring it back as you alternate legs. Run this sprint for a count of 10. Do three complete sets of this challenging combo. Combining aerobic and strength training, this move tones your arms, shoulders, back and legs.
Skater Lunge: Wonder how pro skaters get their lean physiques and amazing legs? Try doing this move, which simulates skating, and you’ll see results. Stand with feet hip-width apart and your arms crossed in front of you like a genie. Cross your left leg behind your right leg while bending both performing a slight lunge. Push off left leg back to start position. Repeat on other side, alternating for a set of 16. This strengthening move tones your hips, thighs and butt.