With New Year’s Resolutions a little more than three weeks old, is your routine starting to feel old? It is important to check in with yourself, recharge and avoid burning out in a workout routine.
For those of you who did not stick to your goal, it is not too late to renew that goal. First you need to re-establish your goal.
When you are establishing your goal it is important that you’re realistic and do not set yourself for failure and burn out too soon. I’ve been there and done it, but got back up and hit my goal effectively.
According to USA.gov, losing weight once again tops the list as one of the most popular New Year’s resolutions. This is the case in other parts of the world as well.
Researchers in the United Kingdom agree stating on Guardian.co.uk, that, “Of the 78-percent who failed, many had focused on the downside of not achieving the goals; they had suppressed their cravings, fantasized about being successful, and adopted a role model or relied on willpower alone.”
While I find visualization helpful it is not the only component to help you stay strong. In the beginning you are motivated by how you want to look, but keep in mind, your body is unique and has its own physiological pattern.
According to psychologist, Richard Wiseman of the University of Hertfordshire, featured online for The Guardian, “"Many of these ideas are frequently recommended by self-help experts but our results suggest that they simply don't work," he said "If you are trying to lose weight, it's not enough to stick a picture of a model on your fridge or fantasize about being slimmer."
With both myself and my clients, I find that by setting mini-goals one can help achieve overall success. The UK researchers agree with their findings indicating that those who broke down their goals into “smaller steps” were more successful at sticking to their resolutions.
I always suggest, celebrating the little milestones of achievement like losing a dress or pant size, being able to do more reps or more time on the treadmill. The study at the University of Hertfordshire found similar success stories with those who rewarded themselves. “They also told their friends about their goals, focused on the benefits of success and kept a diary of their progress.”
Establishing a support system with friends is key and not letting them sabotage you is even more key. Do not look for excuses to miss your workout. Plan ahead and write down your successes and your failures.
There are always going to be social outings, etc. If you know you’re going out after work, get your workout in that morning.
Online References:
“Popular New Year’s Resolutions – USA.GOV.” United States Government Made Easy. Web 26 Jan. 2012.
http://www.usa.gov/Citizen/Topics/New-Years-Resolutions.shtml
“New year's resolutions doomed to failure, say psychologists – Guardian.Co.UK.” The Guardian. Web 26 Jan. 2012.
http://www.guardian.co.uk/lifeandstyle/2009/dec/28/new-years-resolutions-doomed-failure
Joanne Sgro-Killworth is a Television Fitness Expert, Certified Personal Trainer and Sport Nutritionist. She is Certified in Pilates, Pre-natal/Post-Partum, Yoga and Senior Fitness. She specializes in Weight Loss, Post-Rehab and Post Cancer Training. Joanne's fitness plans and recipes are available globally on her website www.fitnessanswer.com. She resides in the Phoenix, AZ area with her husband, where she runs her personal training business, Fitness Answer, LLC.
Reviewed January 26, 2012
by Michele Blacksberg RN
Edited by Jody Smith