Where has this year gone? It just seems like yesterday that we celebrated New Year’s Eve watching the fireworks at Burj Khalifa and sweat like crazy during the summer months. Now, we only have 6 more weeks before we’ll say good bye to 2015 and keep its memories.
For many, the beginning of a new year also marks the day for other new beginnings. Losing weight and getting fit, giving up smoking and eating healthy are top resolutions year after year. Why not start getting into a fitness routine now?
- You may have heard that it takes 21 days to create a new habit. Researchers have now found out that it’s actually 66 days. While there aren’t 66 days left in 2015 any more, you now have the opportunity to start your journey shaping the new you. By the time the New Year kicks off, you’ll be well used to your fitness routine and are no longer tempted to simply give up.
- After 24 days of starting a new habit, you’ll be reviewing your changes and the reasons for them. Find ways to keep you motivated and going. You’ve come along way already. Don’t give up.
- To kick off your (new) fitness routine, identify your reasons and goals. Do you want to use it as part of your weight loss programme? Do you want to indulge more over the next few weeks and balance it with some sports? Are you eyeing to run the Standard Chartered Dubai Marathon? Do you want to get fit to be able to run after (or with) your children?
- Look at your calendar and schedule time for your workout. For a lot of people, it’s easier to complete their sports routine in the morning. Get it out of the way and be done with it. Others may prefer the evening hours, although a late day in the office may be the perfect excuse to stay on the couch or head directly out to meet your friends. Experiment and try working out at different times of the day. Once you’ve identified your preferred time, schedule it in your calendar. Don’t forget to also schedule a rest day.
- Chose a sport you’ll enjoy and mix it up. If you go to the gym, you can vary your workout routine by focusing on different areas of your body (e.g. cardio exercises like running or cycling one day, strength training on another day and swimming on day 3 of your training). The Mayo Clinic recommends strength training 2x a week for adults. A representative from the gym or your PT can create a workout plan for you and you can download plenty of sample training plans. Don’t know what exercises you can or want to do? Check out Spark People’s Workout Generator.
- Prepare your sports gear the night before. If you’re working out before going to the office, you put your sports outfit on and only wear your office clothes after your workout. If you’re going after work, keep your sports bag in the car. No excuses to stop on the couch before working out.
- Have a training buddy who holds you accountable. It’s so easy to tell yourself that you’ve skipped today’s workout and it’s okay. However, it’s been proven that having announced your goals and your plan of action to others will make you much more likely to achieve them.
- Track your progress. You can keep a chart, use an app (like Nike’s for running) or take a picture of you. You’ll see very visibly how you’re advancing.
- K. Aleisha Fetters has identified 15 tricks to stick to your workout. It’s a wonderful list which allows for no excuses. Are you ready for number 15?
- Reward yourself. When you’ve achieved a mini-goal, treat yourself. A relaxing massage, a new pair of running shoes, a special trip.
- Keep going. You got this!
What’s your fitness routine? Share how you keep yourself motivated. I’m looking forward to hearing from you.
Until next time,