Sunday, December 31, 2017

Everyone starts off with good intensions. However, researchers have indicated that the first two weeks everything is usually going along beautifully but, by February, people are backsliding and by the following December.  Most people are back where they started.  In fact, recent studies have indicated that 45-50% of the population make resolutions every year but, only 8% achieve their goals.

There are literally tons of research and studies as to why the failure rate is so high. I think it's best illustrated by Timothy Pychyl, professor of psychology at Carleton University in Canada. He says that resolutions are a form of "Cultural Procrastination", an effort to reinvent oneself. People make resolutions as a way of motivating themselves but aren't ready to change their habits, particularly
bad habits. This procrastination, along with setting unrealistic goals, accounts for the high failure rate.

No one said it was going to be easy but if you keep it simple, realistic, and hold yourself accountable your resolution will become a reality. Let's take a look:

1. Set realistic, specific, and time bound goals that are broken down in digestible pieces. 

Don't let yourself get overwhelmed. Take small steps.  For example: I want to loose 35 pounds in 12 months as follows:
  • 10lbs by March 31st
  • 20lbs by June 30th
  • 25lbs by August 30th
  • 30lbs by October 31st
  • 35lbs by December 31st
Make sure you are able to reconcile at each benchmark and either celebrate your success or make the needed adjustments to stay on track.

2. Hold yourself accountable:
  • Log and track your workout progress.  This is the only way you will be able to determine what's working and what's not working.
  • Log and track your daily food intake.  I have always recommended Fooducate.  It not only tracks your intake, but provides you with the needed information to adjust and stay on track. Remember, you are 80% of what you eat.
  • Have an accountability buddy.  This should be someone who is close to you that you have to report to; this could be a Personal Trainer, a family member, a close friend, or even someone who is taking the same fitness journey as yourself.
I have always emphasized proper, realistic goal setting and accountability as the key to better health and fitness. Below I've linked past posts for you to browse that offer more details into achieving your resolutions.  For those that are close, I provide hands on training that would be tailored to your goals for 2018.  If you spend most of your week traveling or live outside the Atlanta area, I encourage you to checkout my remote training program.  Just click here and complete the questionnaire and we can get started.

Helpful posts from the archives:
Gauging Success
Tracking Daily Progress with Fooducate
Staying on Track while Traveling
Fitting in a Workout on Your Busiest Days
Nutrition Tips
Remote Training Program

I wish everyone the best as you reach out and accept new health and fitness challenges in 2018.

Until next time, enjoy your workouts.

Tuesday, December 5, 2017

It's not only the most wonderful time of the year, but the busiest.  Finding time for all of your family and friends, shopping, parties, and travel plans is a juggling act in itself. Much less finding the time and effort to keep your fitness goals on target. Unfortuntely, for many, that is easier said then done.
So how do you stay focused and maintain the integrity of all your progress?  Here is what you need to keep in mind:

1. Find Your Balance 

  • Time management will be your biggest hurdle. Even the best of intentions are challenged this time of year. Things just pop up out of no where. So, each day you will need to evaluate, prioritize, and adjust to accomplish your objectives for that day.
  • Squeezing in those workouts is usually the biggest challenge. Remember its all about quality not quantity. So, keep those workouts at 20-30 minutes with highly efficient verticle workouts that include combo type exercises. You can refer to my post on creating effecient workouts by clicking HERE. As far as cardio, there are more accessible resources in walking, running, jumping rope, bike riding, etc.
  • There is certainly no shortage of food, holiday "spirits", and over indulgence. Know your limits and hold yourself accountable. 
2. Keep It Simple

  • When it comes to cardio, you can do 10, 20, or 30 minutes at a time which makes it a much easier fit into those busy schedules.
  • If you haven't already, check out the Fooducate App to track your food choices with ease. Click HERE to review my post on Fooducate.
If you have made a lot of progress to date, you don't want to lose that momentum.  So stay focused, be consistent, and hold yourself accountable.

Until next time, enjoy your workouts