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New Year, New Fitness Resolution; Again?

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New Year, New Fitness Resolution; Again?

Every year we set resolutions for ourselves going into the new year. Almost 22% of us make a lose weight and eat healthier resolution, and almost 6% try to work out more often.  And every year only 45% of us make it any longer than 6 months with that resolution. What’s worse, the next year it’s the same cycle and usually it’s starting off even worse than the year before because you added a few more pounds during those 6 months you fell off the wagon. So how do you break the cycle? Start with a few tips to help you along the way.

1. Set performance-related goals, not just physical goals. 
Just a weight or clothing goal isn’t going to cut it often because progress can slow and deter you from continuing the hard work. Set a goal of doing 20 push-ups, running a 10-minute mile, or something that you can see improving week by week because they are consistently more measurable than the scale or your favorite jeans.

2. Start with your foundation.
Remember, Rome wasn’t built in a day. Same goes for your body. You can’t expect to go from 0 to 100 and ensure long-term success with anything. Hitting smaller goals along the way to the overall goal is your best way to maintain your continued success. Small things to focus on can be dropping your soda habit down to only two a week and getting a workout in 3 days a week. Then start adding on after you get knock those out of the park. Add in an extra workout, getting more protein in your meals, etc. and you’ll be amazed at how long you stick with your new plan.

3. Change in stages.
Reaching back to number 2 and your foundation, you must take small steps first. Set your overall goal, but then set smaller goals and then set a few micro goals off those so you can be prepared for potential setbacks. This will give you much more control for things that may have stopped the old you dead in your tracks.

4. Take before and after pictures. 
You are your own worst critic and you see yourself everyday in the mirror, so you won’t see the day-to-day and week-to-week changes that others may see. A before picture will show you where you were and a new after picture will show all the hard work has paid off. 

5. Education is key.
Don’t just jump into the newest fad workout program or food plan just because it’s getting results for other people. What works for others probably won’t work for you. Find things you like to do in workouts and things you see yourself eating, if you don’t you won’t stick with any of it. And when in doubt, go ask a trainer! Often they will gladly talk the basics over with you for free.

6. Get a workout buddy.
We all need a little push to do the uncomfortable things in life otherwise things would never get done. A workout buddy is an accountability partner and someone to push you out of your comfort zone. If you can’t convince someone to join you, consider group fitness classes or a personal trainer. With group fitness you’ll have a lot of people looking out for you and with a trainer you’ll never want to skip because you know they are there waiting for you!

7. H2O! 
Perhaps one of the most overlooked strategies for staying on target is to simply make sure you are well-hydrated. Most of us don't drink enough as it is, but drinking a lot of water, especially before a big meal, helps with the feeling of being full so that you are less likely to take in so many calories.  Not in the mood for plain water? Try simply adding a slice of lemon or lime, or some cubed watermelon, to a large pitcher of water. You'll find it more refreshing and a lot more palatable.

8. Look into a trainer.
If you've never worked with a trainer before, it's important to find the right trainer for you—someone who sees eye-to-eye with your goals and meets your budget. Some trainers can be more expensive than others, but the right one can be well worth the investment. A strong support network and a great coach are some of the most underrated drivers of fitness success.

9. Give the scale the heave-ho!
You read that right. If you're really frustrated by your weight and tend to weigh yourself frequently, just toss the scale. Instead of constantly reading the numbers on the scale and sending yourself into a panic attack, use other measurements like body fat, strength, mood, waist circumference, and progress pictures to gauge your progress.

10. Keep at it!
You’ve busted your buns for 4 weeks and you aren’t seeing results, so you want to abandon ship. Don’t! It can take over 4 weeks to see big time results. So, stick with your program for 6 to 12 weeks and then decide on the next step. Remember fitness is not a one size fits all entity, you must give it ample time to work it’s magic before you move to the next. 

With these 10 tips you should feel ready to crush your health and fitness goals in 2018. Let’s make this the year of your fitness revolution!

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