Year 6 Day 187 - Restart Your Fitness Aspirations

Sunday, January 27, 2013

I know the first month of the first year isn’t even finished yet, but you may already be experiencing a fitness slump. A few weeks into a new year is often the time when all of those lofty fitness goals set before the year began start to slide, and you start to resort to your old ways of being. It happens to many people, but you can quickly restore your momentum and stick with your healthy goals with these tips.

Don’t overpromise and under deliver. It would be nice to snap your fingers and go from completely sedentary couch potato to total fitness buff in a split second, but that’s not how lasting fitness changes work. Commit to small changes at first and build upon them. What can you realistically commit to? Can you exercise for an hour three days per week? If so, make that your commitment. Maybe you are ready to exercise five times a week and have two days per week when you can skip. If you can come up with a plan you can stick to it will build your confidence day by day. Be realistic with your schedule, but make sure you prioritize exercise. (And P.S. the CDC recommends 150 minutes of heart pumping exercise per week.)

Do something every day. Imagine if you woke up every day and asked yourself what you can do to invest in your health and fitness. When you do that, you will become more conscious of your choices and make better decisions about what you eat, how much water you drink, how often you exercise, how much movement you squeeze into each day and the number of hours of sleep you get at night. If you can’t do everything you want in a 24 period, just ask yourself: What’s the one thing I can do?

Always keep looking forward. If you find yourself not keeping to the promises you made before this year began or if you are falling into some bad habits, don’t beat yourself up. Positive changes can never be made when you are busy hurling criticisms at yourself inside your head and feeling defeated. Let your mistakes go and be understanding that evolving toward a healthy lifestyle isn’t always simple or easy. Look forward instead. Go for improvement over perfection.

Reward your healthy behavior. Are you the type of person who loves to cross things off a To Do list for the feeling of accomplishment? If so, get a calendar where you write down when you work out and what you do. Jot down your weight once a week to see your progress. Make your commitment to exercise fun by documenting it, using fitness apps, or even rewarding yourself with health and fitness gifts. Buy yourself a new workout outfit, a new pair of running shoes, a reusable water bottle, a healthy eating cookbook or a new fitness DVD to reward your healthy habits. You know what will motivate you, so start doing what will inspire you to keep going.

Build your healthy habits one brick at a time. If you feel you have a long way to go to create a healthy lifestyle, try and make one healthy new change per week. Every Sunday, take on one new healthy step. Maybe one week you decide to drink more water, and the next week you have one less dessert each week, and the third week you start packing healthy snacks for work … just keep adding healthy habits one brick at a time and build your healthy lifestyle week by week.

Use these tools and tips to restart your fitness if you find yourself lagging this month. Remember any day you wake up can be a new, fresh start. You don’t need a new year to be a new you. All you need is to make the decision to start once again.


Chris Freytag is a fitness expert, public speaker, contributing editor to Prevention magazine and an author of several books, including her latest, a healthy cookbook titled, CHOOSE THIS! She appears regularly on QVC, and her latest workout DVD is called the 10lb Slimdown Xtreme, including 13 comprehensive circuit training workouts. Chris Freytag has been training, teaching, and educating in the health and fitness industry for more than 22 years. She is passionate about helping people take better care of themselves and their families.

Top Fitness Expert Chris Freytag Motivates and Empowers You to Lose Weight and Live Healthy: Find out more about Chris Freytag or contact her on her website at on Facebook, Pinterest, or on Twitter.

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  • no profile photo CD12494098
    Great article and great motivation! Thank you for sharing. I am coming back and needed to start my "new year" with the second month of the year. I have set some goals, and need to start slow. I had built up a great deal of strength last year and want to get back to it as soon as medically possible. And this article just helped me to reset some of my goals and my commitment to make them work for me.
    3020 days ago
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