So, you have survived the festive season (just), and now it is time to set 2018 goals and after the over-indulgence throughout the festive season, the dreaded 2018 fitness resolutions loom. However, your 2018 fitness resolutions really don’t need to be scary. Resolutions are usually feared because we set goals for ourselves that are completely unrealistic and 99% unobtainable. Yet, with the right planning, and creating the perfect fitness resolution that works for YOU, 2018 could be one of your best years yet!
We all know the drill, we create New Year fitness resolutions that are completely unrealistic, with goals that, with even the most dedicated gym goer could never achieve, and by doing this, you set yourself up for immediate failure, which leads to a low self-esteem and more unnecessary weight gain. So where do you start?
First and foremost, you really need to be honest with yourself about where you see your health and fitness going in 2018. What does this fitness resolution commitment really look like to you? And although perhaps not obtainable yet, how do you ensure you get to that end result?
The next step is to be grateful for your 2017 accomplishments. Celebrate your year regardless of your trials and tribulations. You are here now, you are healthy, you are loved, and you have a new year as a blank canvas, so celebrate that.
Finally, and probably the most important step in creating your 2018 fitness resolutions is; set small goals at first. Don’t go all zero to hero here, as you will literally fall flat on your face, or worse injure yourself so that you are out of the game for months unable to train. Any long-term goal starts with setting smaller goals first. So think about a goal for this week, the following week and then within the next month. Small steps, make a massive difference.
Here are my 2018 fitness resolutions ideas that you can definitely keep all year long:
Set a SMART goal (specific, measurable, attainable, realistic, timely):
This is one of the golden rules in fitness. Setting SMART goals means you are more likely to achieve your fitness resolutions. As discussed earlier, the best way to start is by setting a short-term goal for yourself.
For example, if you set a goal that you will train 3x a week for the first month, and you achieve this goal, you can reward yourself (and by reward we don’t mean eating an entire chocolate cake)! A reward would be for you (and your body) such as a full body massage or a new outfit! Psychologically, it works wonders knowing that after a challenge, you have a wonderful reward to look forward to, so while planning your 2018 fitness resolutions, plan your rewards too.
Set yourself a performance goal:
This is a great goal to keep you motivated and it is an easy way for you to monitor your progress too.
For example, goals could be holding a plank for 2 minutes, doing 10 perfect push-ups, or 5 pull-ups. Your body will adapt to exercise quickly, so make sure you pat yourself on the back when you achieve the FIRST perfect rep. Once you reach your goal here, remember to reward yourself and your body, and then up the stakes!
Don’t weigh yourself:
The most popular New Year resolution is to lose weight and body fat. It is important however to stress here, that when you do start training your body composition changes. And often the scales may go up although your lean body mass % is dropping rapidly. It is at this point that many people get discouraged and give up, but I urge you not to. Instead of focusing on weight loss, rather focus on how your body feels while and after you have trained, eventually the results will speak for themselves, so keep going!
Keep a fitness journal:
Documenting your goals, your challenges, and your good and bad days is a really great release. Not only can you monitor and manage your 2018 fitness resolutions progress, but it is also a platform to release negative thoughts and create positive affirmations for yourself too.
Wake up feeling positive and motivated:
As hard as this may be on some days, wake up punching the air and purposefully stating, “Today is going to be a great day.” Even if you don’t feel it is true, you are already setting your mind and body in a positive motion. Say it often enough, it will become your reality.
Eat protein for breakfast:
Breakfast really is the most important meal of the day, and so you need to nourish your body well after a full night of sleep and fasting. Add nut butter to your oats or enjoy a 3-egg white omelet for breakfast. You will feel the difference immediately and it will set your day up the right way.
Ensure you pack a delicious and nutritious lunch the night before:
We know how it goes, the morning starts with you hitting the snooze button 12 times before you realise you have 20 minutes to get ready and get to work. So you skip making lunch for yourself, and the only options you have at work are their vending machines with crisps, chocolates, sodas or the greasy cafe across the road. Make sure you pack healthy snacks alongside a delicious and nutritious meal that you are excited to get stuck into.
Show up the next day:
Show up at the gym every day and do what you can on that day. This is not a race. Even if you are stiff or tired from your previous session, get onto the treadmill and walk it out, or do 30 mins of stretching and 10 mins in the steam room. Just show up!
Move, even if you have arrived late at the gym and only have 20 minutes for a workout. Don’t use being late as an excuse to skip a session. A mere 10-20 minutes can make a huge difference and you will be proud of yourself for not giving up.
Find a workout buddy:
Even the most veteran trainer has days where they are not motivated enough to train well on their own, so find a reliable training buddy that will not only push you, but you can motivate them too. Working out with a friend also invites a healthy dose of competition between the two of you as well as increasing accountability. Set goals together and push each other to achieve these. Friends who train together, stick together!
A new year brings new possibilities, and a wonderful (and achievable) possibility is a new YOU. As 2017 draws to a close, what better way to start carving out a spectacular new year than creating your perfect 2018 fitness resolutions that you can keep doing all year long.
Wishing you all a prosperous, healthy, and fit 2018.
End and start the year right.
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