Hi friends! How is the month of Jan going for ya? Are you sticking with your healthy living plans? It’s almost mid-month and this is where some dedication starts to waive. Maybe you’ve been going to the gym 4 times a week but this week you decided to go three. You have been eating so healthy so you decide to reward yourself with some chocolate cake or maybe some french fries. Well, I’m here to tell you STICK WITH IT!! YOU CAN DO IT! I know it’s tough but a healthy lifestyle is just that, a lifestyle, which means more than a few weeks in January. So if you find that your resolve and motivation are beginning to waiver, you should stop and look at what you’ve been doing so far. Is this a long-term plan that you can stick to or is the whole “healthy new year, healthy new me” going to be out the door by the 31st? Hopefully it’s the former, but if not, I’ve got a few tips to help you keep going with your jumpstart goals!
First of all, everyone has a different goal and becoming healthy means something different for everyone. For some it’s to lose weight, for others it’s to maintain and maybe for some it just involves getting to the gym more. These tips are not a one size fits all but I’m hoping they can be general guidelines and you can take them or leave them as you see fit.
1. Make a plan. It’s easy to lose motivation when you don’t have an organized plan. Sometimes a goal just seems too big or overwhelming making it easy to give up. Instead of letting the magnitude of your goal take over, think about how you can divide your goal up into small parts. Make a calendar or a list of each small step that will relate to your bigger goal and make a deadline for each small step. For example, if your goal is to lose weight maybe your goal will look something like this:
Week 1: Go to the gym 3x per week
Week 2: Eat three meals and 2 snacks per day including fruit, veggies, lean protein and whole grains.
Week 3: Add in one extra day at the gym.
Week 4: Decrease meal portion size to recommended amount.
You get the idea. Small goals make your big goal much more attainable.
2. Plan for incentives. Once you reach a goal, you naturally want to celebrate. Instead of turning to food to celebrate, why not plan out some incentives. For example, maybe you lose 2lbs and you treat yourself to a manicure. Or perhaps you run an extra mile and you buy a new pair of running shorts. Just plan a few things that will make you want to work towards your goal so you can look forward to celebrating when you reach it!
3. Switch things up. If you want to do something, you will be more likely to stick with it. If going to the gym or eating healthy is beginning to feel a little boring, try switching things up. Maybe hire a trainer or try a new class at the gym or a new workout DVD. Look up some fun and healthy recipes to try cooking.
4. Recommit to your goals. Remember why you made your goals in the first place and what achieving your goal will mean for your life overall. Maybe you want to learn how to budget so you can go on a big vacation later this year or you want to become a better runner so you can run a race; the important thing is to remember the “so I can . . . “ portion of your goal.
5. Lean on your family and friends. Sometimes self-motivation is just too hard. Don’t be afraid to ask family and friends for a little extra motivation. A little encouragement can go a long way.
6. Relive your accomplishments. Don’t forget all the hard work you have put in so far. Remembering everything you have done to work towards your goal is important and it can help you stay on your path.
Readers, how do you stick with your goals? How are your new year’s resolutions going?
Lauren @ Focused To Be Fit
January 21, 2014I have to make a plan of week of workouts and meals to stick to. It’s the weekends that I need to either plan better or stick to them better! Right now, I have my new bathing suit hanging up as a daily reminder of the long term goal!
FitBritt
January 21, 2014Oh the bathing suit is a good one!
Lauren @ Focused To Be Fit
January 21, 2014I have to make a plan of week of workouts and meals to stick to. It’s the weekends that I need to either plan better or stick to them better! Right now, I have my new bathing suit hanging up as a daily reminder of the long term goal!
Lauren @ Focused To Be Fit
January 21, 2014I have to make a plan of week of workouts and meals to stick to. It’s the weekends that I need to either plan better or stick to them better! Right now, I have my new bathing suit hanging up as a daily reminder of the long term goal!
Lauren @ Focused To Be Fit
January 21, 2014I have to make a plan of week of workouts and meals to stick to. It’s the weekends that I need to either plan better or stick to them better! Right now, I have my new bathing suit hanging up as a daily reminder of the long term goal!
Allie
January 21, 2014These are all things I used to tell my clients but sometimes it’s hard to take your own advice. I need to relive my accomplishments more instead of just moving on to the next big goal. If I don’t stop to appreciate it, I’ll feel lost when I don’t do well in a race or even a training week. Reflecting on all the hard work I had already put into training for the NYC half helped me get though a week of sickness and rest.
FitBritt
January 21, 2014I feel like people who are very goal driven (ahem, sound like someone you know 🙂 ) have a hard time patting themselves on the back for what they have already accomplished. It’s what makes them so great because they constantly strive for more but I think it is also important to remember the good things. I am so happy you are getting back into training this week and you are doing well getting ready for the half marathon. I’m just so impressed with your hardcore training! You are a superstar!
Allie
January 21, 2014These are all things I used to tell my clients but sometimes it’s hard to take your own advice. I need to relive my accomplishments more instead of just moving on to the next big goal. If I don’t stop to appreciate it, I’ll feel lost when I don’t do well in a race or even a training week. Reflecting on all the hard work I had already put into training for the NYC half helped me get though a week of sickness and rest.
Joi @ Rx Fitness Lady
January 21, 2014I never thought of planning incentives. I will take that and adopt if for other goals of mine. Thanks hun!
FitBritt
January 21, 2014Absolutely! I also find it a good way to justify stuff I want to buy. 🙂
The Dose of Reality
January 21, 2014I have been on a roll for awhile (I’ve lost 40 pounds) but I’m on a bit of a plateau. I’m sticking with everything and not giving up, but it’s frustrating! I’m going to use your pointers to shake it up a little bit. Maybe I can get things moving in the right direction again! –Lisa
FitBritt
January 22, 2014Forty pounds is amazing!! I can totally see why you might feel frustrated but don’t lose sight of those amazing 40 lbs! You should feel really proud! 🙂
Kim
January 21, 2014Great tips!!! I sort of want to buy new running shoes all the time so maybe I will let that be an incentive for something big coming up!!!
FitBritt
January 22, 2014Running shoes are an awesome incentive! Especially if you are training for something.
Susanne
January 21, 2014Great article, Britt!
FitBritt
January 22, 2014Thanks Suse!
Jillienne @ ChasingRaspberries
January 21, 2014This is exactly the post I need to read today! I never would have thought I’d actually gain weight training for a marathon. And no, it’s not all muscle weight. I need to get better about those extra sweet treats!
FitBritt
January 22, 2014I hear you! I get bogged down eating a bit of chocolate here and there and it can add up. Sounds like your training is going really well!!
Carla
January 21, 2014Great ideas! I love how you broke them down and I really like reliving your goals as well as recommitting to them. I need to recommit to my running. Otherwise I’m not going to make it. Hiring a trainer is also an awesome idea. I love my new trainer she’s awesome and I love being motivated by her.
FitBritt
January 22, 2014Having someone to help you out like a trainer is so huge! I think you are pretty committed based on your blog posts but recommitting to running is a great goal!
Danielle @ Fitness Frugalista
January 21, 2014My resolutions are going well! I fell off the wagon today since it was a “snow day” and I didn’t get to the gym, but I’m back at it tomorrow. I definitely like giving myself incentives like buying a new workout top or treating myself to a manicure to reward myself for consistent healthy eating and exercise. It’s those little things that help keep me on track!
FitBritt
January 22, 2014I think its ok to take a day off from the gym from time to time. I definitely agree that incentives help!
Michelle @ A Dish of Daily Life
January 21, 2014Yikes. I don’t have a plan. I do mix it up though. I’m excited we’re getting a storm so I can snowshoe. Not so excited about the arctic blast temperatures that are coming with it though. I mix it up a lot more in the wnter, between running and snowshoeing, boot camp and the elliptical. New workout gear is always an incentive though!
FitBritt
January 22, 2014I really want to try snowshoeing!! It’s been on my list for so long and I just have not had the chance yet! It seems like such a good workout!
Michelle @ A Dish of Daily Life
January 22, 2014It is an awesome workout! You should definitely try it! It’s the one thing that gets me excited about snow!
Melanie @ HappyBeingHealthy
January 22, 2014I love all these ideas! They are so real and practical! I’m a huge planner and have learned if I don’t have a plan, I always fall into a rut.
FitBritt
January 22, 2014Totally agree! Planning is a must for me!
Holly
January 22, 2014I am going to pass on this plan to someone I know! The mid-month motivational cues will keep us going.
FitBritt
January 22, 2014Glad to hear it is helpful!