All runners need to work on posterior chain strengthening during the off season. Whether you are already doing a strengthening routine or off season weight training is brand new to you the following 3 exercises should be implemented into your routine. These exercises will strategically strengthen the glutes to aid in better running economy, strength and speed in the spring. If you are lifting heavy please make sure to use a spotter. Correct technique should always be used when performing strengthening exercises. Make sure that you perfect your form first before increasing the amount of weight used. Once technique is mastered add weight to these exercises and your glutes will primed for the spring running season.
Box Squat
3-4 sets x 8-10
Contrary to popular belief simply performing regular squats are not always the best thing for the butt. When the average person squats only a small portion of the movement targets that area. It’s mainly a quad dominant exercise. Box squats are primarily posterior chain and therefore the glutes are doing most of the work.
Technique:
Place an appropriate amount of weight on the bar. Make sure to use a wide stance, leaning forward and sitting back this stretches the posterior chain. Do not lose tension of the muscle by sitting down fully. Maintain tension of the legs and hips, and make sure to keep the bar over your toes. You will have an arched back and will be leaning forward at the hips. Do not to rock back in the squat when initiating the upward movement.
Deep Walking Lunge
3-4 sets x 8-10
The deep lunge like the box squat when you are at the bottom of the movement the glutes are stretched. This causes you to use the glutes to get out of the bottom position and will help you strengthen them.
Technique:
Place the weights in each had. First take a big step forward causing you to lean forward at the hip. Lean forward the entire time, press through the heel and power into your next lunge staying in a straight line.
Glute Bridge
3-4 sets x 8-10
This exercise also helps target your glutes specifically because you are contracting them at the end range of the motion.
Technique:
Place the weight safely above your hips. You may use a towel or foam covering for protection. Then place your upper back across a low bench, soft box or floor if the others are unavailable. Your feet should be placed shoulder width apart, with your toes pointing
slightly out. As you push your hips up focus on squeezing the butt to lift the weight.
Hold for one second at the top of the movement.
Top 5 reasons your fitness program can fail
Whether you are starting a new fitness routine, an experienced vet or even a recreational gym user your fitness program can fail. There is a risk you may get bored, not see results or even over train. All of these things can cause you to lose commitment, stress out, become demotivated or fall off your fitness routine. The following are the top 5 reasons that your fitness program can fail and how you can prevent that.
You have not set any goals
You are in the wrong training environment
You don’t have a support system
Not allowing for ‘fun’ time
You Don’t have a training schedule
1. You have not set any goals
In order to succeed at whatever your fitness goal might be it is important to set specific goals. These goals will help you attain your end goal. It usually helps to also set a timeline to achieve these goals. One of the best ways to do this is to set what is called a S.M.A.R.T goal. Often times we head into the gym with no idea what we are trying to accomplish or vague goals like "losing weight", "toning up", “working on my upper body….” S.M.A.R.T stands for Specific, Measurable, Attainable, Realistic and Timely. A specific goal has a much greater chance of being accomplished than a general goal. When a goal is measurable it helps to establish concrete criteria for measuring progress toward the attainment of the goal you set. An attainable goals is important because when you choose goals that are most important to you, you will be able to figure out ways you can achieve them. A realistic goal means that you will be able to reach it and it. You can always reassess once you achieve it and set new goals. And finally the goal should be timely and set within a certain time frame to make sure you stay on track it should be written down.
2. You are in the wrong training environment
Going too extreme, too soon. i.e. forcing the body adapt to too much stressors all at once. Make changes gradually. Or you are in the wrong training environment and need to make a change to the right environment for you. If you don’t like big corporate gyms, then join a small studio. If you don’t like training alone, then try group fitness. If you only like training at home, then investigate that option. Whatever it is, you won’t continue going somewhere that you don’t enjoy walking through the doors.
3. You dont have a support system
If you don’t have a support system in place to keep you accountable you are setting yourself up for failure. Training partners, friends, spouse – people that are supportive of your goals. Too many roadblocks on the path can lead to failure. When you have a support system you are more likely to stay on track, be motivated and stick to a regular routine. We never want to let our friends or loved ones down, and we definitely don’t want to leave them waiting at the gym for us!
4.Not allowing for ‘fun’ time
Whether it’s a cheat meal or time away from the gym, the body and mind need temporary breaks, not pushing it 100% all out all the time. Allow for some things you enjoy and the program becomes much easier to follow. Plus this allows your body time to recover, regenerate and be prepared for the next week of workouts. I like to take Sunday and use it as a family day that way I enjoy my time and have some time away from the gym.
5. You Don’t have a training schedulePick a plan and stick to it for the duration. i.e. trust the process. Far too many try something for 2 weeks decide it’s not working and jump over to the next latest thing. One of the best ways to do this is to get a one-on-one personal trainer. If you would rather workout on your own maybe hiring an online coach like Me is an option. Online training programs like Trex do customized programs for you and you do them on your own. It’s a great option if all you need is to have someone to be accountable to.
There are a lot of different ways as you can see that your program can fail but you can succeed. Remember to set goals, write them down, get in the right training environment, find a support system, stick to a schedule and allow yourself some fun from time to time. You will be much more successful and happier with your results if you follow those steps! Happy training!
fitness, workout, gym exercise, lifestyle and healthy concept. Close-up Legs and feet of women walking on the treadmill in the gym for good health and strength at sunset.
Before outlining my tips, it is important to mention some key points about human psychology and the difference between goals and processes.
It is believed that people are creatures of habit, and not just at the mercy of their genetics. The significance of this is that routines can be put into place which become habit over time and then further evolve into a lifestyle. With this in mind there are a number of strategies which can be used in order to get more efficient and steadily progress.
If there are no goals then there will be nothing to work towards. Having a goal gives motivation. One of the main purposes of life is to achieve goals. Lazy people cannot be lazy if they have goals, as goals are what sets lazy people apart from active, motivated people. Write down your goals and all you want to achieve. Sign it with your name. And stick it onto the wall. This means that your goals are now tangible, and you have committed to achieving them.
A process is something that you will do everyday. A lesser known tip is that in order to reach goals you have to set processes. A goal might be to write a Novel. A process might be to write your novel everyday, or to write 1000 words every day. You cannot fail to achieve a goal if you commit to doing processes everyday, as ultimately your goals will be achieved.
The following are Seven self care tips for Lazy people. Some might seem obvious at first, however it is important to bear in mind that not everybody has the same levels of motivation or enthusiasm, and everyone is different. Make use of goals, processes and signatures to put the following tips into action and to integrate them as part of a healthy lifestyle.
1 – Exercise
Obviously you need your body in top physical condition. Use the goal/process/signature protocol mentioned above to exercise 3-4 times a week minimum. If you are sitting in front of a desk for 8+ hours a day looking at a computer monitor, then stretching is of the utmost importance, as well as fresh air. Exercise outside is best as nothing can trump fresh air, which will also help you sleep. There are several hit and tips on GGP about how to motivate yourself to work out for extended periods of time.
2 – Establish a Morning Routine
A good breakfast will set you up for the day in terms of what you eat. But a good routine will set you up for the day in all ways. Establish a morning routine which incorporates a period of meditation, eating a healthy breakfast, looking at the goals you need to achieve and saying positive affirmations. This will put you into a positive mind frame for the day instead of just rushing out the door in the mornings in order to beat traffic and make it into work on time.
3 – Have a Skin Care Routine
Skin Care is perhaps the most overlooked area of physical health. The skin is the largest organ in the body. However, little attention is paid to skin care. There are ample opportunities to absorb much needed nutrients through the skin. The shower is completely under utilized and is a prime opportunity to allow vital minerals to soak into your skin. The shower is the ultimate form of skin care. Get an organic, high quality body lotion and just allow it to soak in. Your skin is “eating” the lotion in the same way that the mouth “eats” food. It is also very important to be aware of what types of skin products your skin care regime includes – makeup, sunscreen and hand lotions often contain harmful chemicals. Organic is best.
4 – Eat healthy
This means an increase of fruits and vegetables, and a decrease in animals and animal products. It does not have to be a big deal, you can just give up sugar, alcohol and processed foods at a moment's notice. Simply stop eating them now and put focus towards eating healthy. 21 days is the time it takes to establish a habit. Thus if you can manage to eat a certain food for this time period it will no longer be a strain, it will be incorporated as part of your lifestyle.
5 – Drink Water
Aside from skin care this is perhaps the most overlooked area of physical well being. The advice to drink lots of water is well known. What is perhaps lesser known is that the quality of water indicates if you should be drinking it in the first place. A water meter can be purchased on Amazon for $10. The difference between drinking water with 0 Parts Per Million(PPM) and 200 PPM is quite literally the difference between drinking water that is pure and water that is poisonous. Most bottled water has PPM in the range of 200+. Test your shower water as well as the skin is efficient at absorbing water.
6 - Destress
Stress is touted often as the main cause of disease and mental illness. There is never any reason to stress. Even if it's a self help tip such as to drink clean water, do not stress if you cannot put the tip in practice right now. Do what you can when you can and don't stress about the rest.
7 – Unplug
In order to engage in maximum productivity it is best to know how the mind works. Study after study has proven that best results are achieved by 40-50 minutes of focused attention, followed by 10-15 minutes of focused relaxation. Thus even if you feel you could work for longer than 50 minutes it is best to stop for a few minutes, take a few deep breaths, relax completely and utterly and resume work after your relaxation period. Most people actually take their work with them on their break, as their work related thoughts keep replaying in their minds. This is counterproductive. Time off is essential for mental maintenance.
Alicia Bell IFBB Figure Pro and Bodybuilder
I am going to make blogging a daily thing from here on out. Since pre covid I have been inattentive to this blog and my own passions for helping people become the best version of themselves. And that is partially due to the fact I wasn't being the best version of myself. I was in a bad place after a bad relationship and a bad breakup and multiple unhealthy competition preps.
I am making 2024 my mission to find myself again and get in control over everything in my life:
Personal
Professional
Passions
Bodybuilding
Blogging
Vloggng
Podcasting
Re-building my brand
I wan to show up as the best version of myself. But not just for me but for others.
What does that mean for this blog?
It means content in blogs, reviews, news and all things health and fitness. I love it - even if no one is reading this or seeing my content this platform, YouTube and my podcast are more like journals/documentation of things I love and enjoy. And if I can positively impact anyone while sharing then that brings me joy.
This post is to keep me accountable. So thank you to those who made it this far.
Alicia
Hey Guys and Gals! I hope youre having a great week so far! Happy humpday! I wanted to come on and share with you guys a couple of Valentines Day gift ideas for your fitness Gal! They are in no particular order but I hope that they give you some great gift ideas!
Fit Bit Versa
Fitness trackers are a great gift - especially the versa. It is equivalent to the Apple Watch but at a much more affordable price.
Adjustable Bands
A set of adjustable resistance bands. These are great to be able to have during these uncertain times. You can adjust the residence, they're great for travel and are very affordable and effective.
Digital Fitness Scale
Because every fitness gal needs a digital scale to weigh and record their food. This one connects to your phone via blue tooth and can help with tracking.
Non Slip Booty Bands
No slip bands are an amazing addition to your gym back. These are non slip and are great for the booty workouts that every fitness gal loves.
Cami Tank Top/Bra
These are affordable camis/bras and they are light and padded. They are also great fitting, affordable and come in different colours.
Fitness Journal
I think that one of the greatest things in fitness is recording and tracking your progress. This journal is perfect for that. and specifically made for the fitness gal!
Episode 1: I Have A Lot To Say
Welcome To The Train It Right Life. My name is Alicia Bell. I am an IFBB Figure Pro. I live in the greater Toronto area. Burlington to be exact. I am a Kinesiologist and an Online Coach. And I have a lot to say. Find out more about me, being a pro athlete, training, health, food, fitness, sex and life on this podcast as I bring you through my thoughts and experiences.
5 Reasons Why More and More People Are Saying ‘No Way’ to Valentine’s Day
Whether you’re in a couple or rolling solo, Valentine’s Day comes with expectation and pressure. With #CoupleGoals as a consistently trending hashtag, countless pictures of couples on social media, the obsession of celebrity break ups and make ups and TV shows like the Bachelor and Bachelorette serving up contrived romance sprinkled with drama, the way we think of love and romance has changed. Dr. Sanam Hafeez, a New York Board Certified Neuropsychologist explains why so many people say ‘no way’ to Valentine’s Day and offers some alternatives that shift this negative mindset.
“Valentine’s Day is a ‘Hallmark Holiday’ and I’m still broke from Christmas.”
When money is tight many people may want to cut back on spending especially for things they feel are frivolous. “Financial stress is a common thing and when people are made to feel pressured to spend, they get resentful and want to claim their power,” explains Dr. Hafeez. Instead of boycotting all romance, put a $20 maximum on gifts and you’ll see how sweet, thoughtful and creative you can get.
“Every restaurant is crowded and the service is terrible.”
Nothing kills romance faster than crowds and a bad experience dining out. Since everyone goes out to eat on Valentine’s Day there will be a lapse in service. “One way for couples to celebrate is to call their favorite restaurant in advance and have a meal prepared they can pick up and heat up at home,” suggests Dr. Hafeez. “You can either break out the fancy dishes and dress up or you can put on sweats and eat while watching a movie, the important thing is that you enjoy yourselves and aren’t stressed,” she adds.
“We’ve been together for ages. Every day is Valentine’s Day! Do we really need to celebrate?”
“Celebrations and traditions are important in a relationship and when they fall away it’s usually a sign of trouble and disconnection. While you may not feel the need to do anything extravagant use the day to appreciate the love you have and life you’ve created, even if it’s in a small way,” Hafeez advises.
“I’m single so what’s the point?”
Rolling solo on Valentine’s Day again, all the more reason to turn it into a Self Love Day. Being single on Valentine’s Day can be tough for people, especially those still healing from a break up or divorce. “You want to really be kind and caring to yourself. Booking a massage, getting a haircut, or arranging a single ladies night with your single friends could be just what’s needed. Focus on creating your own happiness,” says Dr. Hafeez who often sees a link between break up depression and anxiety over holidays.
“I’m just to busy for love and romance and all that stuff.”
Some people are just focused on other things that are top priority in their lives. There are plenty of women who are turned on more by generating income for their businesses than concerning themselves with outside approval or validation. There has been a rise in female entrepreneurship with more millenials and Gen X’ers preferring to build empires than romantic relationships. For them it’s just February 14th the mid way point to a short month. “There’s nothing wrong with women wanting to focus on their professional lives. They often feel to focus on business, romance, which may cause them to lose focus, has to be shelved for a while, this is more common these days,” Dr. Hafeez shares.
While many say ‘no way’ to Valentine’s Day there are millions saying I DO.
According to a 2017 survey of 1000 people done by James Allen, an online diamond and bridal jewelry retailer, 43 percent of millennials say Valentines Day is their top pick for proposal day. November – February is considered proposal season.
Some other mind-blowing stats that clearly show Cupid isn’t going away anytime soon are.
In 2017, the National Retail Federation put the estimated total spending at over $18.2 billion. That's an average of $136.57 per person.
Jewelry is the most popular gift with 20 percent of consumers expected to buy jewelry, with a total of $4.3 billion on bling, the NRF said.
$2 billion will be spent on flowers, with roses being most popular. 250 million roses are produced for the holiday, the Society of American Florists said.
The American Greeting Card Association puts that industries pay out at 1 BILLION… yes folks $1 … for paper.
About Dr. Sanam Hafeez:
Dr. Sanam Hafeez PsyD is a NYC based licensed clinical neuropsychologist, teaching faculty member at the prestigious Columbia University Teacher’s College and the founder and Clinical Director of Comprehensive Consultation Psychological Services, P.C. a neuropsychological, developmental and educational center in Manhattan and Queens.
Dr. Hafeez masterfully applies her years of experience connecting psychological implications to address some of today’s common issues such as body image, social media addiction, relationships, workplace stress, parenting and psychopathology (bipolar, schizophrenia, depression, anxiety, etc…). In addition, Dr. Hafeez works with individuals who suffer from post traumatic stress disorder (PTSD), learning disabilities, attention and memory problems, and abuse. Dr. Hafeez often shares her credible expertise to various news outlets in New York City and frequently appears on CNN and Dr.Oz.
Club Med's Live Your List sale offers travellers the chance to conquer their bucket lists
Toronto, ON – Make 2018 the year you fulfill your travel bucket list. Club Med is offering travellers the chance to make their vacation dreams a reality with the Live Your List sale. Starting at just $1,649 per adult for a seven-night air-inclusive escape, this promotion features world-class experiences at resorts in Mexico, Florida and the Caribbean. From a fun-filled family spring break trip, to an activity-packed couple’s adventure, travellers can experience the ultimate getaway by booking their vacation between now and February 27, 2018. Whatever experience you’re looking for, Club Med tops the list.
Join the Circus: Club Med Punta Cana
Located on the lavish beaches of the Dominican Republic, Club Med Punta Cana caters to both couples and families. For those looking for a unique and thrilling adventure like no other, Club Med offers a one-of-a-kind immersive experience in their CREACTIVE by Cirque du Soleil playground. Guests of all ages can enjoy a range of artistic and acrobatic activities from juggling and mask painting, to bungee jumping and double flying trapeze. Those looking for an adults-only experience can relax and unwind in Zen Oasis, offering a private pool, bar and comfortable and romantic accommodations.
Discover New Life Forms: Club Med Columbus Isle
Discover world-class scuba diving experiences on the exotic Bahamian island of Columbus Isle. Known for its white sandy beaches and stunning crystal blue waters, Columbus Isle is the ultimate Caribbean paradise studded with flora, fauna, wrecks and reefs. Club Med’s scuba diving program caters to everyone from beginners to experienced diving enthusiasts, providing top-tier diving equipment, professional instruction and PADI certification.
Time Travel: Club Med Cancun Yucatan
Situated at the tip of the iconic Mayan Riviera, Club Med Cancun Yucatan is the active family's dream getaway with a variety of activities and adventures for all ages. Guests can snorkel in the world's second largest coral reef, explore the ancient Mayan gems including one of the Seven Wonders of the World, or wakeboard through the stunning mangrove lagoon.
Own the Court: Club Med Sandpiper Bay
This Florida resort is a sports lover's haven, home to the world-famous Club Med Academies, including a roster of internationally recognized sports instructors and best-in-class equipment for tennis, volleyball, golf and more. The premier destination for a rejuvenating getaway with a healthy kick, Club Med Sandpiper Bay offers an 18-hole onsite golf course, adults-only infinity Zen pool, and sports oriented treatments and massages at the L'Occitane Spa.
Walk on Water: Club Med Ixtapa Pacific
Known as one of the best family resorts in the world, this all-inclusive resort in Ixtapa, Mexico has all the components necessary for the makings of a perfect family vacation. With an endless amount of land and water sports, state-of-the-art equipment and expert instructors, learning to sail, play tennis or fly the trapeze has never been easier. And with Children’s Clubs from 4 months to 17 years old, parents will relax while the little ones discover new activities under the watchful eye of expert G.O.s. Whether spending the day lounging on the golden sandy beaches or taking up a new hobby, family fun is just around the corner.
Club Med’s Live your List offer is valid for bookings made by February 27, 2018 for travel through August 25, 2018. Rates begin at $1,649 for a seven-night air-inclusive stay and travellers receive additional perks such as free room upgrades or a free single supplement. With a wide selection of land and water activities, relaxing spa treatments, enriching kids clubs, gourmet cuisine and live entertainment, Club Med resorts provide the perfect setting for those must-try experiences on everyone’s list.
About Club Med
Club Med, founded in 1950, is recognized as the pioneer of the all-inclusive market, offering nearly 70 premium resorts in stunning locations around the world including North and South America, Caribbean, Asia, Africa, Europe and the Mediterranean. Club Med operates more than 70 resorts. Established in 26 countries across five continents, the group employs more than 23,000 employees comprised of 110 varied nationalities. Club Med has had a corporate presence in Canada for over 40 years and employs a staff of more than 50 team members in their Montreal head office.
YMCA of Greater Toronto attempts to break GUINNESS WORLD RECORDS™ title for Largest exercise ball demonstration/class!
As temperatures drop outside, the gymnasium at the Central YMCA will be filled with over 500 members of the community sweating it out to break the GUINNESS WORLD RECORDS title for the Largest exercise ball demonstration/class on Thursday, January 11, 2018.
Celebrity fitness trainer Eva Redpath will lead the class, with support from the YMCA’s Sherry Perez. This event catapults the YMCA GTA’s “Sweat For Good” campaign into the spotlight to help showcase that when you choose to work out at the YMCA, you are connecting yourself to a larger purpose. At the Y, members not only sweat for themselves, they sweat for others, for positive change, and for the community.
“When you choose the YMCA, you are choosing to be part of an organization that seeks to build the foundation for a healthy, vibrant future for every individual in our community, and our society as a whole,” said Medhat Mahdy, President and CEO of the YMCA GTA. “People may think that all health and fitness centres across the GTA have similar ‘stuff,’ but we have five important factors that set us apart:
Our broad offering: We offer diverse programs for every interest and stage of life.
We create a sense of belonging: We bring people together, nurture their growth, and promote inclusivity.
Our people-first culture: Our dedicated and expert team of staff and volunteers proactively supports members’ health goals; removes barriers to achieving those goals; and believes that everyone has the ability to continually improve.
We are committed to doing local good: We address community-specific needs and invest in building permanent facilities in communities across the GTA.
We are a charitable organization: Our Health & Fitness Centres are part of a much larger charitable organization that provides programs and services that make people strong in all sorts of ways — physically, of course, but also mentally and socially.”
The YMCA is the largest charitable program and service delivery organization in the GTA. For more than 160 years and through hundreds of programs, the YMCA offers individuals opportunities for personal growth, community involvement and leadership.
The current GUINNESS WORLD RECORDS title boasts 453 participants completing an exercise ball class. The YMCA GTA aims to secure 500 participants to “Sweat For Good” and break the GUINNESS WORLD RECORDS title. To get all the details, please visit SweatForGood.ca.
Guests will also have the opportunity to meet with Olympic Gold Medalist Mark Tewksbury and hear firsthand about how he “Sweats For Good” in support of the YMCA GTA’s mission, and how his experiences have shaped his current role as a global leader in human rights.
YMCA GTA Sweat For Good
Participants
When: Thursday, January 11th, 2018 from 6:00 a.m. – 10:00 a.m.
For well over a century, we’ve provided leadership and worked with partners solving complex social problems to create real, measurable outcomes that have strengthened the social health and fabric of our communities. As a charity, the YMCA offers a variety of programs responding to the needs of the community, including education and training, employment and immigrant services, family and youth services, health and fitness programs, child care, and camps. The breadth of our programs, and the diversity of the communities we serve, is the basis of our new Sweat For Good campaign: when you break a sweat with us, you’re showing your support for all of these programs that give everyone their chance to shine. Serving the population of the GTA, Durham, Peel, York, Halton Region and Dufferin County, the YMCA connected with more than 557,000 people across 438 locations last year.
GUINNESS WORLD RECORDS™ (GWR) is the global authority on record-breaking achievement. First published in 1955, the iconic annual GWR books have sold over 138 million copies in over 20 languages and in more than 100 countries. Additionally, the Guinness World Records: Gamer’s Edition, first published in 2007, has sold more than 5 million copies to date.
GWR’s worldwide television programmes reach over 750 million viewers annually and more than one million people subscribe to the GWR YouTube channel, which enjoys more than 300 million views per year. The GWR website receives 21 million visitors annually, and they have over 12 million fans on Facebook.
The GWR commercial sales division provides bespoke consultancy services for some of the world’s top brands and agencies to help place record breaking at the heart of their marketing campaigns, employee-engagement programmes, and live and experiential events.
Resolve to succeed in fitness this year
Many of us ring in the new year with vows to get fit, banish junk food and lose weight. But after weeks of holiday indulgence and trying to bolster willpower during the colder, darker winter days, those resolutions often fall flat.
Research from 2015 found that roughly 80 per cent of resolutions fail by the second week of February. Kelly Musovic, Personal Training Divisional Manager with GoodLife Fitness, says when it comes to resolutions, certain patterns emerge that keep people from succeeding.
• We try to do too much at once
• We set goals that are vague
• We try to do it alone
• We’re often too hard on ourselves if we have a lapse of willpower or we don’t succeed right away
By applying sports psychology principles, it’s possible to set realistic, achievable resolutions and train your mind to stick with them into the new year, even when the going gets tough. Here are some principles to help set – and keep – fitness and healthy resolutions for 2018.
Start small: It’s important to focus on gradual improvements and aim to change one behaviour at a time. Start with what you can manage and increase exercise levels slowly. Small successes help build confidence and soon your intentions will become habits.
Talk about it: Tell your friends and family about your plans to build in more physical activity or change your eating habits. By putting it out there you’re more likely to follow through, plus you’ll receive lots of encouragement and support.
Be kind to yourself: When it comes to fitness and healthier eating, it’s important to celebrate your successes and not dwell on the negatives. If you miss a workout one week, make it a point to follow through on your gym routine the week after. Don’t worry about tiny slip-ups, focus on the big picture.
Get an exercise partner: Being accountable to someone else is a huge part of showing up for your workout. Working out with someone else can be more enjoyable and make the time go faster, plus you get extra motivation from the positive feedback.
Be specific: Instead of saying “I’ll get into better shape,” or “I’ll only eat healthy foods from now on,” be more specific. Resolutions with timelines and specifics are easier to measure. For example, “I will lose 10 lbs to feel more confident on my beach vacation in March,” or “I will eat vegetables instead of potato chips at lunchtime to improve my energy levels in the afternoon at work.” Having a specific goal helps you know what to do when temptation arises and it’s easier to measure success and adapt to reach your goals.
Do it for ‘future you’: People are more successful at attaining their resolutions when they keep their future self in mind. Sign up for a 5K run in the spring, plan to look great on your beach vacation or aim to be active with your grandkids. You’re more likely to withstand pitfalls if you’re focused on future success.
Musovic and personal trainers in your area are available to talk more about the elements of resolution success. They can share nutrition strategies and demonstrate some exercises that will amp up the fun and results of your 2018 workouts and keep you motivated well past February.
TRAIN IT RIGHT NEWSLETTER
Sign Up and get a free 7 day Train it Right HIIT Program!
By applying sports psychology principles, it’s possible to set realistic, achievable resolutions and train your mind to stick with them into the new year, even when the going gets tough. Here are some principles to help set – and keep – fitness and healthy resolutions for 2018.
