So, in 2022 you’ve made the promise to yourself to live healthier and be fitter. You may have even started the process already, although these days the biggest challenge isn’t how to start; it’s how to keep going.
You may not be thinking about that second part right now. Things are fine at the beginning, but soon enough you’ll probably face the temptation to give up, well before you’ve found your groove. It’s easy to understand why.
Training pushes your limits, and it can hurt, physically and emotionally, making it hard to stick to it. We start making excuses like not having enough time, not enjoying what we are doing or that it’s just too tough. We’re frustrated when we don’t immediately see changes, not knowing that it takes time, and that most of the changes in the beginning are internal. It’s your mind that makes you stop working, and your mind gives up before your body ever will.
Of course, you don’t want to stop the journey in two months, but continue and keep the momentum going – whether you’re pursuing better physical health and energy, improved body confidence, or more ambitious athletic goals like running a race. Fortunately, there are many ways to stay motivated, or just get started in establishing healthier habits.
1. Write down your goals
Setting goals is the first step of getting yourself out of the door, and keeping you on the path. You should always have a big, long-term goal, like fitting into some old jeans. But you also need steppingstones to get there.
Create a health journal, or make a board with everything laid out. Use the SMART method to set goals. Simple, Measurable, Achievable, Realistic and Time-based goals are what this system is made of. Set your main goal with a time limit and create small, realistic goals to reach that milestone. For example, if your big goal is to lose a certain amount of weight, think about what is feasible and give it an end date. Consult with an expert if necessary. Then, set weekly and monthly goals to get there, like number of workouts completed, or increments of weight lost.
2. Keep a health and fitness journal
Next, you must be able to track your goals. You can use a physical journal or one of many apps which help you record workouts, meals and even how you feel every day about what you’ve achieved. Keep yourself motivated by writing down what you’ve accomplished and consider your progress each time you add an entry. This is where the payoff comes in terms of ticking off those time-based goals.
3. Start a friendly competition
Maybe you have friends who’ve been trying to get you to hike or exercise with them. Maybe you have friends that want to start the journey with you. A bit of friendly competition comes in handy when it comes to fitness motivation. Those who’ve been doing it for longer can push you to become better. Meanwhile, having friends with the same goal means you can see who works harder to reach it first.
It’s not about winning, but about pushing your limits, just a little bit, so you can become better. When you smash those goals, you will be motivated to continue, setting and striving for new ones.
4. Forget about how you look
We often worry too much about how we look to others. Looking better each week can be a big boost to your confidence and self-esteem, but it shouldn’t be your focus. Everybody has a different body, different goals and vastly different abilities.
So, if you are just starting out, don’t put so much pressure on yourself to look a certain way. Try and focus on how training and eating right makes you feel. Consider how your clothes feel instead of your reflection in the mirror. Also, especially in a gym environment, don’t forget that everybody feels much the same way as you do, despite physical differences. They might be as self-conscious, or they find your work ethic motivates them too.
5. Take 10-minute walks
Scientific studies have shown that just a couple of 10-minute walks every day have a positive effect on our mental and physical health. Do yourself a favour and start the day with a walk, or take a stroll after each meal. Those ten minutes of movement are less than you think but add more value than expected. It’s a good place to start if you’re unsure what to do next, or aren’t in the mood for harder exercise on a particular day.
6. Find your sport or training regime
A great way to set goals, and stay motivated, is to focus on a specific sport like running, club cricket, or walking for fitness. Exercise classes in the gym, or bootcamp groups outdoors, are a great, social way to train with others just like you. Working out with friends, as already mentioned, is always a major source of motivation, while the many online training programs (written by real coaches) will provide you with specific programmes to follow solo. Don’t be afraid to try new things, but remember, you don’t need to do it all at once.
7. Hire a trainer
People often use the excuse that they want to improve their fitness before they work with a trainer, but this is the inverse of what you need. A trainer can help you set your initial SMART goals. They have the experience to understand what will be reachable and sustainable for you, teach you correct form, and help you stay motivated so working out becomes a maintained habit. With online coaching options now, you have a much more affordable way to hire a coach too.
8. Trust the process
If you haven’t been in the best shape, it can be challenging to get into a healthy routine, work past the soreness and keep yourself motivated. However, if you mostly like your programme, follow your trainer’s guidance and lean on your friends for help. The process may feel slow at times but it’s working. Trust in it.
9. Share your success
Social media isn’t always the best place, but there is good there – like people in the same boat as you, who want to stay motivated. Don’t be scared to post about your successes. You can also just share with loved ones and people training with you. Express your accomplishments and show the hard work you’ve put into your new lifestyle. Allow yourself to feel proud. Plus, maybe you’ll inspire somebody else to make a positive change.
10. HAVE FUN!
The most important advice when it comes to health and fitness is to have fun. There are so many options out there that you don’t need to be stuck in a programme you don’t enjoy. Mix things up when that happens. Do fun group classes like Zumba, sign up for races, lift heavy with a trainer, or just go for a walk with your family and pets. Do activities you love and you’ll stay motivated for longer. For it to last, you should enjoy the journey to a healthier life.
