Every January a lot of people pick the new year as a time to make new plans, goals, and resolutions. Many decide that this is the year that they will finally start a fitness program and get fit, lose weight, or generally get healthier.
Sadly, by February, a good portion of those people have already given up, deciding it was too hard, took too much time, or just lost sight of their goals. By mid-point of the year, even fewer remain. An estimated 80-90% of new year’s fitness resolutions fail!
As a personal trainer, one of my own goals is to help new exercisers stick with their fitness program. When I work with my clients I use a combination of inspiration, motivation, accountability, and, sometimes, a kick in the butt when needed. I’m a combination of coach, cheerleader, confessor, counselor, and teacher.
Here are some of the tips that I give to my personal training clients to help them stick with their fitness program and achieve their health goals.
This can be the year that you finally stick with your fitness program and goals! #fitness #fitnessgoalsClick To TweetHow to Really Stick with Your Fitness Program
1. Find your Why
This is not a tip that you will see frequently, but it is one I try to dig out of my clients. Why do you want to get fit? And I don’t want to hear a vague answer about wanting to feel better (even though that may be part of it). Some of the answers I’ve heard include:
- I have children now. I need to be able to be there for them.
- I need to lose weight because it is interfering with my health and happiness.
- I want to be able to play ball with my grandchildren.
- My family has a history of [high blood pressure, heart problems, etc] and I don’t want to carry that on.
- I want to be able to be self-sufficient now that I’m getting older.
Finding a deeper reason to start exercising will help you stick with your fitness program. Of course, once you find your why you must remember it and use it to help your motivation. A tattoo maybe? Of if that’s too much, how about a photo of those children, or of a wheelchair, pinned to a very visable location.
2. Find Accountability
It would be great if just being accountable to ourselves would get us to the gym, but sometimes we need an extra push. Here are a couple ideas that can help you stay accountable to your fitness program.
Work out with a friend. The buddy system is a great way to stay accountable to both yourself and your friend. If you have a “fitness date” you will feel more responsible for keeping it.
Share your goals. Let your family and friends know about your goals. Yes, it’s difficult to share something at which you might fail. That is exactly what will help keep you accountable.
Start a blog. Sharing your journey on social media or a blog is another way of keeping yourself accountable. You’re likely to find a tribe with whom you share similar goals, allowing you to get positive feedback, motivation, and support.
Hire a trainer. Hiring a personal trainer, in general, is a good idea to make sure that you are starting your program safely and effectively. In addition, having an appointment with your trainer will keep you on track and accountable.
Put it on your calendar. If you’re going it alone, scheduling your workout just as you would any other important appointment will help you stay accountable to yourself.
3. Be SMART About Your Goals
Don’t just say that you’re going to get fit. Figure out that that means to you. Do you want to run a 5k? Build muscle? Lose 20 pounds? Look great at your reunion or wedding? Create SMART goals which are Specific, Measurable, Achievable, Relevant, and Time-Bound.
That means that, in addition to being specific, you should also create goals that are achievable within a certain period of time. So if you want to lose 20 pounds, pick an achievable time frame in which to do so.
Once you create your SMART Goals, don’t just leave them and forget about them. You must measure your progress on a regular basis. That can be a weekly weigh in if your goal is weight loss, a body composition test once a month to check progress on your muscle building, or regularly timing your training runs to note your improvement.
Sometimes a goal can seem far-off and difficult. Making sure that it is achievable and taking note of your actual progress toward your goals will help you feel successful in your quest.
4. Get the Information That You Need
There is a lot of bad information out there. Crazy diets, dangerous exercises, contradictory information that can have you going in all different directions trying to figure out what will work for you.
Getting good information is vital in order to achieve success. If you want to get fit, hire a personal trainer who can help create a safe and effective fitness program that is specific to your needs. If your budget is tight, even a session or two can get you started in the right direction. Find reliable fitness information by starting with websites like IDEA Health and Fitness Organization or ACE Fitness not just by Googling.
If weight loss or improving your eating habits is one of your goals, hire a nutritionist to create an eating plan specifically for you. Find someone who is a Registered Dietician, not someone who has completed an online “nutrition” course. If you’re purchasing a book or finding information online, look for real experts and not anyone promising quick and easy results.
My friend and Ragnar teammate Melissa, the Valentine RD, offers online nutrition services for a limited number of people. She would be a great place to start. For help in finding a Registered Dietician Nutritionist near you, go to EatRight.org and enter your zip code.
5. Think like a Fit Person
One of the best things you can do to help yourself stick with your fitness program is to start thinking like a fit person. How do fit people think? Well:
- Fit people don’t find time. They make time. Everybody is busy. Fit people make fitness a priority.
- Something is better than nothing. Fit people realize that sometimes they really are too busy, but still find time to get in a short workout.
- Just because you slip up doesn’t mean that you failed. Fit people aren’t perfect. They’ll miss a workout (or two. Or more), or splurge over the holidays. Fit people realize that they can’t give up. They just get back on it.
- Enjoy being fit. Even fit people don’t always love to work out. But they enjoy the feeling of being fit. They like feeling stronger. They learn to love the sweat because of how they feel when they’re finished.
6. Remember it’s a Process
Habits take a few weeks to form. At first, you may be sore and tired. You may have to push yourself to go to the gym or out the door for a run or walk, or constantly remind yourself that you don’t need that extra dessert.
But stick with it, keep your eye on your Why, follow the above tips, and fitness will become a habit. It will be an important part of your day. While that doesn’t mean it will be easy, or that you can stop pushing yourself, it will become easier.
Good luck. I know you can do it.
Let’s discuss. What is it that makes it difficult for you to stick with your fitness program? Or, if you have changed your habits and have made fitness a permanent part of life, what was it that finally clicked with you? If you’re a fitness professional, what advice do you give to your clients to keep them motivated to stick with it?
And Now It’s Time for the Runners’ Roundup!
Weekly Linkups
My weekly linkups! Please stop by and check out all of the great recipes, workouts, and information that all these awesome bloggers share every week!
Tuesday Topics with Kim and Zenaida
The Runners’ Roundup with Deborah, Lisa, Jenn, and Me!
The Weekly Run Down with Deborah and Kim
Fit Five Friday with Darlene, Michelle, Renee, Jenn, and Zenaida
Ultimate Coffee Date with Deborah and Coco
Great tips, Debbie! I especially love tips 5 and 6—thinking like a fit person and observing their habits is such a game-changer.
Unfortunately, the new runner I was coaching, who completed her first 5K in February, has already put her training on hold. I’m worried she won’t start up again. It’s always a bit disheartening to see that happen!
Oh, I feel bad that she didn’t want to stick with running. Hopefully she’ll be back after a short time off.
It can be hard to stick with it, especially in the beginning! I think figuring out the best time it will fit into your schedule and then making it a routine can help. Also, a few minutes here and there can really add up!
I think sometimes people think they need hours to work out. I try to let them know that’s not true. One set is better than none in a pinch.
I love the part about Thinking like a Fit Person.
My Why is to live longer.
That’s my why too. And feel good while I’m living longer.
This is an awesome post! I love how part of your goals include keeping people on track for the goals they’ve set for themselves. It can definitely lose its luster after a month or so and genuine encouragement can surely help keep things going.
It can be hard to keep up the excitement of a fitness program. I try to help people find the motivation to stick with it.