It’s that time of year again, everyone is heading back to their respective (or new) gyms and everyone is panicking. Those that have been there all year seem annoyed and those that have NOT been there are nervous, anxious, excited, and all kinds of motivated. If you’ve been there all year, get off your high horse and encourage those who are new or coming out of retirement. They’re far more likely to stick around if they feel like they belong. The second you shame them or think you’re better than them is the second you need to check yo self.
Why do I bring this up?! Well 2 reasons. 1. I want everyone to stop hating on the January fitness enthusiasts & 2. I want said enthusiasts to stay motivated year round. The problem is that it can be incredibly hard to maintain a fitness routine because life is crazy AND we get distracted, unmotivated, frustrated, injured, etc.
Prioritize YOU this Year
We all can make excuses for why we can’t do certain things in this life. I catch myself all the time. The thing is that we prioritize what we want in this life whether we know it or not. We CAN find a way to fit in fitness we just have to figure out how to PRIORITIZE it. I know plenty of working moms who still make time for their fitness. Sure, they could have 1 million excuses but instead they prioritize their fitness and fit it in. Whether at a gym, yoga studio, walking trail, or in the comfort of their own home.
If fitness (and your health) is truly something you want, prioritize it. That means that you don’t find excuses, you find a way. If you find that you are not finding a way, look at your life and find what you could give up in order to reach your goals.
Okay, so you say that you try to prioritize but you don’t have the time or the money to have a fitness routine? Here’s my sassy response to that:
Check your screen time on your phone, how many hours do you spend on your phone?! On social media?! Take a look at these mobile app trends and statistics – do you have a higher number of hours than the average? Could you decrease those and put that towards fitness? What if you took 10-15 minutes of that a day and put it towards fitness. There is a workout called Tabata (:20 work, :10 rest for 8 rounds) that takes all of 4 minutes, you could do 3-4 Tabatas in that 15 (okay, 16) minutes you spend scrolling on Instagram. Think about it.
How many hours a week do you spend sitting on the couch watching TV?! If it’s even an hour, guess what, you have an hour a week you can workout. And the list goes on, you have time, you’re just choosing to do other things with it (which is also okay, no judgement, but be honest with yourself!)
Your body is free. And bodyweight workouts are hard (hello, have you ever tried a burpee?) not to mention YouTube has so many great workout videos you’re set for life. So, you don’t have to spend a dang penny to workout, your body is a machine, use it.
On the flip side, MAYBE you could save money elsewhere. That coffee from Starbucks? Put that money aside for 1 month and see how much you could put towards a gym membership. It sounds silly, but it’s that simple. What you prioritize will always be apparent.
5 Ways to Stay Motivated & Actually Stick to Your Fitness Routine in 2019
Okay, so I thought this over, and here are the 5 ways that I would recommend to help you stay motivated and help you ACTUALLY stick to your fitness routine this year.
1. Set realistic goals AND expectations.
So often we set unrealistic goals like: “lose 50 lbs in 1 month” or “go to gym 6 days per week” yet we don’t have the plan in place to reach said goals. Instead, make a plan and set realistic goals & expectations.
If you currently go to the gym a few days in a month, what about setting a goal for 1-2 days per week. Once you’re consistent, then you can start to set more lofty goals. Don’t have pull-ups yet? Set a goal to work on pull-ups each time you’re at the gym. I’m not telling you to set sad, weak goals but instead, set goals that are realistic and set you up for success. Additionally, setting big goals can often result in injury and setting you back even further than you were before in your fitness journey. Make sure to take care of your body during this new exercise-fuelled era. If something is sore, look after it! Perhaps invest in specialist clothing, such as an Amazing Elbow Sleeve or great calf compressing socks, that take care of those areas that cause concern! Many people exercise for visible results in a short space of time but perhaps adopting a functional fitness routine in which you exercise for better stability and mobility to move through the world is a better goal to set yourself.
2. Do something you enjoy.
Exercise should be fun, exciting, and enjoyable. Not every day and not every time you go but overall, it should be fun. For most of you, it’s not your job, so why not make it fun? If you prefer to dance for a workout, great DO THAT. Prefer to run while listening to music? Great do that. Love dropping barbells at a CrossFit gym? Sign yourself up!
If you find exercise to be a chore, you’re doing it all wrong. Keep experimenting until you find what it is that makes you feel good, makes you smile/laugh, and makes you wanting more. If you need ideas, ask your friends, family, coworkers, etc. what they do for fitness or give it a google! There is something for everyone.
3. Find accountability.
We’re only human and we need someone or something to hold us accountable. If you know you do better when others expect something from you, hire a coach or grab a friend and ask them to hold you accountable. If you love to track progress and/or technology use an app. Always hold yourself accountable if you have goals? Great, set goals and hold yourself too it. Find accountability and don’t be afraid to lean into it hard.
4. Just show up.
Honestly, just show up. I can’t tell you how many times I haven’t wanted to workout but after I went, I was so glad that I did. By just showing up, you have fought half the battle. Set alarms, appointments, etc. and make yourself go. Once there, chances are you will find a way to move and afterwards will thank yourself for just showing up.
5. Be consistent.
This is the MOST important one. If you set a goal to go to the gym (or whatever you fitness of choice is) 1-2 days per week BE CONSISTENT. I see it all the time, those who show up and are consistent see far more improvement, and seem the most satisfied. They don’t make excuses, they make priorities. Be consistent, it’s the true key to success.
So, let me hear it! What are your planned fitness goals & routines for 2019?
Jeremy Dubay says
Sassy I have three
135 pound snatch
400 pound Deadlift
5 strict pull-ups
Not much just a few! 🙂
Laura Ligos, MBA, RD, CSSD says
Love it! Watch out 2019!