Just like that, Christmas is over and we are into a New Year and for many that means a new start!
Social media is full of ‘New Year, New You’ messages… people selling plans, workshops, memberships, promising you this and that…
Are you feeling overwhelmed and wondering… where do I start???
One of the hardest parts of getting back ‘on it’ is actually making exercise & nutrition a habit. Habits take time and determination.
We are all guilty of making up a hundred excuses as to why we can’t move, get off our butts. Too tired? Too cold? Too stressed? Too much work? No money? Don’t have the time? The kids need me... the list goes on and on!
Changing your behaviour is difficult. Living a new type of lifestyle is hard. This is especially true when you throw in very personal feelings about body image, confidence and self-worth.
Creating Good Habits!
Here are 8 top tips to help you get into that kickstart zone and mindset!
1. Find something that you enjoy
This has to be the most important, if you hate an exercise you aren’t going to do it….simples. I hate running, so if I got up today and said I was going to go for a run, I know I won’t stick to it as I don’t enjoy it.
I love Pilates and strength training…it’s so much easier to motivate yourself and stick to a routine if you actually enjoy what you’re doing and having FUN while you’re doing it!
2. Start small…and build on it!
If you’ve been sedentary for some time and want to kickstart a new regime then it’s important to start small and build up.
A lot of people go great guns at it in January and this is a sure fire recipe for injury, nothing worse than doing too much too soon and picking up an injury to demotivate you!
You need to build stamina and strength slowly and steadily, even if that means just hitting 8-10K steps a day to begin with...just start to MOVE!
Plus ditch the all or nothing attitude!
3. Develop a routine to make starting easier
Habits are behaviours that you repeat over and over again, which means they are also behaviours that you start over and over again. In other words, if you don't consistently follow, then you won't develop a habit.
If you can develop a routine that makes starting your workout mindless and automatic, then it will be much easier to follow through.
Habits first, results later!
4. Diets… they don’t work…!!
Look at lifestyle changes and don’t deprive yourself, instead look at your whole routine and relationship with food. Meal planning is key, especially if you have a busy life with kids, work, shifts etc. Choose a day and plan meals for the week and prep whatever you can in advance (I like to do this on a Sunday).
Work on a calorie deficit…
Rather than cutting out food groups and crash dieting, try controlling your portions and make sure you’re always in a deficit with your calories (lots of us overeat without even realising it!). Protein intake is pretty important too so make sure you’re having enough!
If you want to know more about how many calories a day you should be having, drop me an email and I’ll work it out for you!
5. Set yourself realistic goals
Rome wasn’t built in a day, setting yourself a goal that is leaps ahead of where you are now will do nothing for your motivation. So set yourself small, measurable and realistic goals (S.M.A.R.T!) and it will make reaching that longer term goal much more achievable.
6. Get a friend or family member involved!
Keep it social and fun!
Getting a friend, family member or ‘buddy’ involved increases accountability and therefore increases results and the likelihood of the habit sticking longer term.
7. Make it convenient
If you have a busy home life, commute, work, kids, childcare… choose something that is convenient. Whether that is doing something on your way to/from home, something online, something while the kids are at school... it has to work with YOUR life and commitments!
8. Finally…be kind to yourself!
Research shows that self-compassion increases the likelihood that you’ll succeed at achieving your goals.
So, don’t beat yourself up about your body, your current fitness level, or your lack of willpower. All that will do is demotivate you.
Instead, look at your past mistakes and unhealthy choices as opportunities to learn and grow…then focus firmly forward and keep your eyes on the prize!
So here is to 2022… make it YOUR year!
If you need any help working out your goals and accountability, drop me a note for a FREE chat info@stephhammondpilates.com