Fitness really is a journey, not just a destination. Getting in recommended physical activity requirements needs to happen all the time to get the long term health benefits, which are plentiful! Here’s a quick excerpt from the introduction in the Workout Guide from my Color Yourself Skinny 21-Day Diet Detox:
Sweating not only helps you trim down, but has been linked to decreased risk of heart disease, some cancers, type II diabetes, and other lifestyle-related degenerative diseases. It strengthens muscles, bones, and boosts your endorphins – leaving you happier and less stressed. A good workout is truly one of the few things you can do in life that you will never regret.
But you know what? You can click into autopilot pretty quick, set your body on cruise control and get through your 150 minutes a week and not get anywhere with your fitness. Most of us are motivated by results, and when they lack, the dedication to fitness can as well. Then we fall into what we call a “fitness rut” and that sucks. So while fitness is most certainly a necessary part of a healthy life, putting some focus in your fitness plan can amplify your results, making it more fun and thus increasing all the healthy benefits.
If you’re feeling yourself in a fitness rut, here are my top 5 tips to start climbing out! I have crystalized these fit tips over the last 7 days, because I found myself in a bit of a rut…
Top 5 Tips To Re-motivate for Fitness
Fit Tip #1. Define your motivation.
What is really making you want to make a change to your plan? Are you driven by performance or appearance results? My great, gal-pal Trish made this distinction the other day and it got me thinking. The answer will most certainly change your course of action, the goals you set, and the tracking you do. Are you wanting to get faster? Lift more? Increase flexibility? Stand on your head? Those are all performance related. Or are you looking to drop some weight, flatten your tummy, tighten your arms, or lose your as#$%s? Those are all appearance focused. Now of course, you will get some appearance benefits by focusing on performance and visa versa, but it’s best to be clear with yourself and the driving force for your change from the get go.
Do This: Ask yourself what you really want. Then imagine how good it feels once you’re there. Really picture yourself…are you crossing the finish line, zipping up your favorite jeans or walking into a room full of admiring friends? Feel your success.
Fit Tip # 2. Set small, short term goals. Not longer than 30 days.
Motivation is a funny thing and people are funny creatures. It does not matter if you are wanting to lose 65 pounds or run a marathon. Yes, it will take more than 30 days to achieve either of those two goals. But set milestones every 30 days. It’s much easier to mentally wrap your head around smaller pieces and stay focused on achieving that mini-goal. Realizing and celebrating success every month will fuel you with the positivity and enthusiasm you need to keep going. This is part of why I created the 30 Day Challenge Series.
Do This: Over the next 30 days, what’s a reasonable goal? Lose 5 pounds? Run 30 min without stopping? Hold a plank for 90 seconds? Write it down! Then decide how you will reward yourself once you get there.
Fit Tip #3. Track your progress and results.
Find a tracker! Whether you have a favorite ap, program or just a piece of paper in a notebook. I’ve been creating custom excel spreadsheets since I learned how to use the program in college! I always make a tracker for the each of the challenges in the 30 Day Challenge Series. You need it to be a tool you can go to several times a day to record your actions. If you’re looking to improve fitness, just record your activity. Are you looking to lose weight? Then you better track what you’re eating too.
Do This: Find or make a tracker that gives you room to write everything you need down. Put it somewhere you can get to it easily so you don’t forget to record. If it’s an ap, set reminders in your calendar to enter information. Record progress as well. If you’re losing weight, record a weekly weight. If you’re running more, record your PRs. It will be fun and motivating to see how results correlate to your efforts.
Fit Tip #4. Try something new.
If you’ve been doing the same old routine for years, then you’re probably getting the same old results. If you want something new, you’ve got to do something new. Not only will this challenge your body in a new way, there is a “novelty” factor that will add to your motivation spark, making your new plan more fun and interesting to you.
Do This: Evaluate your routine. Think about your motivation and your short term goal. What will get you there? More weights? A new coach? More yoga? A different diet? A new gadget? Push yourself outside your comfort zone and try something new.
Fit Tip #5. Make it social.
Fitness is not a punishment, it’s a gift. And that comes from someone who has suffered too many injuries. If you have a body that is able to move around freely, then you should enjoy that! Use your activity as social hour. Walking or hiking with friends can be so much healthier than happy hour and much better for the mind, body and soul. Join a team sport — the camaraderie will keep you going! Find a partner in crime who shares your same goal. It’s easier to give up on yourself than a friend or co-worker, so set yourself up for success from the start.
Do This: Think about your your social calendar. What could be barriers to your new found, enthusiastic motivation and goals? What could derail that as your motivation may begin to dip several weeks down the road? Leverage today’s motivation to protect yourself in the end by evaluating your friend roledex and enlisting support. Who will hold you accountable to weekly activity? Who will get up to meet you at 6am for a pre-work yoga class? Who wants to cross that finish line with you? Running/training buddies are the best because you simply can’t let them down!
My Commitment to Fitness
I am an active girl by nature, but I really have been in a rut these past few weeks. I think that’s pretty normal post marathon, but I’d like to get back on track sooner than later, as not to lose the current fitness I worked so hard to gain. I am committed to putting these tips into place next week and clearing the slate, starting fresh and going for the gold with gusto! Care to join me?
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