Tips and tricks for staying on top of your fitness goals
This year, many people’s fitness plans have been thwarted by lockdown. But fortunately, spring is bringing not only the green shoots of growth in our gardens and parks that we all look forward to, but also the green shoots of recovery and return to some sort of normality such as the re-opening of many facilities such as gyms and swimming pools which will undoubtedly make staying on top of our fitness goals much easier.
Spring is normally when many of us decide to double down on our fitness goals but find out that it is no easier to stick to lifestyle changes just because bikini season is right around the corner. And while many people were waiting at the doors of their local gym when it re-opened on Monday 12th April, many people will struggle to get back to a good fitness routine.
That does not mean that toning up before that first beach party or, dare we say, that long-awaited holiday, is impossible, though. Staying on track is mostly mind over matter – make exercise and healthy eating part of your daily routine and you’ll never have to worry that you’re not making progress!
Now we all know that making health a habit is hard. Like really hard. Contrary to the 21-day cliché, it can take anywhere from 18 days to 254 days to form a new habit. So, for example, you may get used to gulping down a protein-packed smoothie every morning in just over two weeks or it might take eight months for drinking your breakfast to feel natural. And temptation is all around us, whether it’s the temptation to choose a side of fries or to binge-watch Jane the Virgin after work.
The good news is that doing these six simple things can make staying on top of fitness goals easier:
1. Download the fitness apps. They start by tracking the habits you have now – like are you really eating that many fruits and veggies? These apps are generally a great way of staying on top of your fitness goals.
Do not forget to measure your Body Mass Index using a BMI Calculator to keep a check if you are within the acceptable range or you need to shed extra weight. Then you set and track measurable goals that you create yourself, from drinking more water to getting half an hour or more of exercise each day. Not meeting those goals? Powerful custom reminders and alarms keep fitness front of mind and hold you accountable.
2. Stop thinking of exercise as torture. Some people love doing endless reps on the weight bench – but most of us get bored, and that’s the end of motivation. If you hate running and lifting, try Zumba. Did you know that most styles of dancing are excellent forms of exercise – and so much fun! Hate the gym? Do it at home! Or look for opportunities to exercise that feel more like play, like hula hooping classes or arcade-style HIIT workouts.
Walking in the countryside and/or gardening are both excellent forms of exercise that are also good for your mental health.
In other words, make exercise FUN.
3. Treat yo’self. A life of deprivation is not a life you’ll love for very long, so look for opportunities to reward yourself. While splurging on a loaded sundae after spin class is counterproductive, how about splurging on some bright new kicks and that luxe warm-up hoodie you have been coveting? You will feel better about early morning workouts if you love what you see in the mirror!
4. Set smart goals. Slipping into a size 10 when you haven’t worn anything smaller than a 14 since high school is probably an over-the-top goal – and you may find that shrinking your body doesn’t do a lot to expand your happiness. These days, it’s all about strength, endurance and feeling amazing. Losing weight is just a side benefit.
5. Find workout partners. While you’re crushing your own diet and exercise goals, why not get the whole family involved? Working out is good for bodies and minds, no matter how old you are. There are fun, stylish fitness gadgets for toddlers (no kidding), kids, teens, and grownups. There are even senior fitness trackers that are multipurpose devices designed to keep loved ones safe with a fall detection and a 24/7 emergency response service, while also promoting daily mental challenges.
6. Make healthy eating an adventure. Kale cooked with kale plus a side of kale? No thanks! There are so many amazing cookbooks, blogs and other resources that prove that plant-based healthy food can be delish – and good for the planet, too! Cook outside of your comfort zone but don’t try to choke down this or that food just because it’s good for you. Keep exploring until you find the healthy stuff that you want to eat.
Remember, there may be ups and downs in your fitness journey but don’t let that discourage you and prevent you from staying on top of your fitness goals.
And no matter what happens, put on that bikini anyway. You’ll be glad you did!