Revisiting your fitness resolutions

Don’t let the calendar fool you – it’s time to think about your New Year’s resolutions. I don’t mean MAKING them, I mean RENEWING your commitment to them. We all resolved to make changes January 1st... how’d that go? If you fell a little short, it’s never too late to try again.

As we discuss during resolution season, small changes that stick make the biggest impact. Large, wholesale changes tend to fall away quickly, so they don't work and leave us feeling disappointed. Let's get back in the resolution mindset but with better results this time around.

First, pick only one goal. Splitting your attention among multiple goals often leaves us without enough time for each one. So it’s best to stick to a single target and throw your energy behind it.

Find motivation. Beach weather is coming. Maybe you have more time in the summer to invest in your health. Perhaps you have a wedding to attend or a vacation you want to look and feel great for. Having a concrete deadline for your goals can often provide the extra push you need.

Figure out why it didn’t turn out quite like you wanted. What was the main reason or reasons? Work backwards from the cause. For example, if a woman sets her sights on better posture, did she:

     - Learn proper technique for posture-specific exercises or just try what seemed like a good idea?

     - Dedicate time to those posture exercises or do them sporadically, only when they came to mind?

     - Remain consistent with the training or give up after results didn’t come quickly enough?

Try to focus on the root cause of your shortfall. Maybe a different approach would help make it more successful a second time around.

When revisiting your resolutions, here are some Do’s and Don’ts:

DON’T pick big, wholesale changes. Their solutions are complex, so success depends upon each and every component working out just right. 

DO pick something that's more focused, so you can really hone in on only a few elements.

DON'T pick a lofty goal, thinking it will motivate you more. Sometimes we think aiming high but falling short will leave us with decent progress anyway. In reality, we tend to abandon the whole idea after being discouraged by our lack of results.

DO pick something that’s within your reach. It’s not a cop-out to think small. It’s increasing the likelihood of success. Resolutions only have value if they actually result in change.

DON’T use the same approach this time around. It didn’t turn out as planned last time for a reason.

DO identify why it didn’t work and deal with the obstacles first so you have fewer things tripping you up.

DON’T assume that your desire for the end result alone will be enough to ensure victory.

DO set a game plan and a timeline for sticking with it so you don’t quit too soon.

Bonus: Share this idea with a friend of family member so they can join you in your renewed quest. Or just simply tell people about your resolution renewal. This adds accountability and can help you stick with it.

It’s never too late to try again. You can do it this time! Good luck!

Spring Cleaning for Better Health and Happiness (Part 3)

Ok - we cleaned up our physical space; we decluttered our mental space; now we need some spring cleaning for our exercise routine. We’re looking to increase our health and happiness this spring, right? Well, a fool-proof way to feel better and reduce your stress level is through physical activity. Here are a few ways to get you moving more and help you renew your commitment to getting fit.

Go outside. If you don’t have time on a certain day for structured exercise, try simply getting outside more. Getting more fresh air will immediately lift your spirits. Take a walk in the morning. Take a walk in the evening. Play with the kids or pets outdoors.

Treat yourself to some new workout gear - it’s a quick way to feel better about working out. Let’s face it, those shoes are probably well past their useful life anyway! A good pair of supportive sneakers and some new workout clothes can really help put you in a better mood for your workouts.

Another guaranteed mood changer is new music! Music is an extremely powerful tool that can elevate your mood. Music makes activities more enjoyable and can provide you with a push to work out harder and faster.

Find some active friends. We are influenced by our peers so surrounding ourselves with active people can get us moving, too! Sign up for a class at a gym or in your community. Do a walk/run fundraiser. Join a gardening club or a basketball league. Or just simply hang out with your active friends – they’ll show you the way! They’ll expose you to different active things to do and be a great support network. If being social during your fitness journey isn’t for you, try following a fitness personality. You can learn new tips and tricks from them or you can ask them questions yourself. You can start by following us! We post fitness and lifestyle advice, exercise suggestions, motivational quotes, and keep you informed about new scientific research and changes to health policy.

Revamp your workout – new exercises, new challenges, or a new activity outside will give you renewed purpose and get you excited to lace up those shoes! It might not hurt to change your overall approach to fitness, too. Setting and achieving smaller goals gives you more successes to celebrate, which can serve as a great motivator. Creating checkpoints, either with a trainer, a friend, or using an app, can also increase success by adding accountability.

Hire a personal trainer – if your workouts have become stale, you’ve hit a plateau, you’ve had a recent injury, or you’re just looking to gain more knowledge, nothing beats hiring a personal trainer. Be sure to find one that meshes with your personality and workout style – you will be more successful!

If you need more convincing that moving more can benefit your mental health, check out this article from Harvard Medical School.

We’ve discussed cleaning up your personal space, your diet, your mental and emotional health and your fitness routine, too. It might seem like a lot, but if you take it step-by-step, you’ll realize the progress you seek. Rome wasn’t built in a day and success doesn’t just happen overnight. Good luck!