We are 20 days in to the New Year and statistically 80% of people have fallen off the wagon at this point. So if you are reading this, I want to help you continue to stick to your resolutions and reach those goals this year. Here are 7 proven ways to keep the progress going and to stay on track. And if you have fallen off a tad bit and lost a little motivation, these 7 steps should help you get back on track and continue to reach those fitness goals.
1. Take It One Day At A Time; it is easy to get discouraged when we want something now, and don’t see the progress we want right away. A lot of time it’s because we don’t set realistic goals or we tend to think things happen faster than they really do. Or a lot of people overwhelm themselves with trying to do too much too soon. Nothing happens overnight. You have to pace yourself and take everything one day at a time. Make daily goals and do what’s necessary to see them through and over time everything adds up. Create a daily to do list and make it as detailed as possible. For example *Today I will drink one gallon of water, eat all healthy meals and workout at least 30 minutes* This is easily something that you can stick to and gives you a better chance at having a successful day.
2. Prepare Ahead Of Time; preparation is very important when trying to reach fitness goals. If you are prepared for your day, you are 90% more likely to have a good day. Before you go to bed at night, make a checklist of all the things you will need the next day, to stay on track. For example *Have all your meals including snacks all prepared packed and ready to go. Fill your water bottle up and put it in the refrigerator. Put all your gym clothes, shoes and necessities in your gym bag and put it in your car the night before* It takes a little more time to do these things but if you prioritize your day well, eventually it will become a routine and take you no time to do.
3. Take Baby Steps And Allow Yourself To Be Human; remember nobody is perfect, we all have good days and bad days. But you can’t allow one mistake or slip up to keep you down. If you cave in to your cravings and have a piece of chocolate or a soda when you shouldn’t, just donot let it become a recurring thing. After it’s done get right back on track. Or if you are working to cut out something that is bad for you that you have had for a long time, for example *If you have one too many cups of coffee in a day and you are trying to cut down, or you drink soda everyday, or you are trying to cut back on eating to much bread. Instead of trying to wake up in the morning and cut these things out completely (which almost never works) slowly cut back by still allowing yourself to have them but in moderation and make weekly goals to cut back on them each week* If you find yourself struggling to give something up completely, then make it a part of your program but instead of having it just because, have it as a reward for making it through the week and getting all your meals and workouts in.
4. Track Your Progress; there are many ways to track your progress, including taking pictures, weighing yourself, taking measurements, checking your body fat, or keeping track of your workouts with a journal. All of which can change weekly with the right amount of consistency. A really good way to not get discouraged and know you are making progress is by tracking it. Give your body a few weeks to adjust to what you are doing and check your stats every 2 to 4 weeks.*Try not to do these things everyday. Results take time and you have to engage in consistent actions to actually see your body change. If you rush things or weigh yourself often you will be upset or disappointed if you don’t see something change right away, so give it time* Sometimes your body composition can be changing but the scale may not be, so take pictures and keep them to compare to one another every 4 weeks.
5. Remember Why You Started; another key to keeping your resolutions moving forward is making a conscious effort to remember why you started in the first place. If your work clothes are starting not to fit you anymore because you are gaining weight, your wedding is in a year, or your doctor told you, you are borderline diabetic and have to start losing weight. Let that be your motivation to keep going. Put a note on your refrigerator reminding yourself that you have to do it. For example *My note would say something like (you will lose 10 pounds this month and fit back into your favorite work pants. Or, (goal weight by wedding is 170 pounds) and have a pep talk note in there like, (you got this!)* This works really well so definitely give it a try.
6. Be Patient; in all honesty we have our work cut out for us. It’s easy to go eat 3,000 calories in one sitting but it would take us 3-4 hours of working out to burn that off. But what you want to do is stay active and try and let your overall activity be greater than your overall food intake. This creates a calorie deficit and will allow you to lose or maintain your current weight. Keep in mind that you have been gaining weight for months or years, or you just started out trying to get stronger or build muscle, so don’t expect to see your body become efficient to burning fat, or getting bigger in just days or weeks. *You have to look at it on a larger scale and if you want long term success be patient and allow your body time to start a new way of functioning* remember slow progress is better than no progress. So don’t get discouraged if you are not making huge leaps in results. Just keep moving forward and once you do reach your goals, you will appreciate them that much more because you earned them and they didn’t come easy.
7. Trust The Process; I’m sure you hear this term all the time. But what does it really mean. A process is a series of actions that produce something, or that lead to a particular result. So as long as you are doing what you need to do to get to your goals, then trust that you will get there eventually. *Have a game plan, stay consistent, put in the work and you will reach your goals* I’m a firm believer in working for what I want in life because, what’s earned is always much more appreciated than what was given to us.
Incorporate these 7 principles into your daily fitness journey and watch how you start to see yourself move in the right direction. Once you begin to see and feel your body change remember how great that feels and keep it going. Make this the year you create resolutions and see them through. You can do it. There’s no better feeling than seeing yourself make progress through your own hard work.