A resolution is a decision. A plan is the path to the resolution.
Okay, another year down, and I'm already getting hit with the same questions and comments that I'm hit with every year. I notice a very consistent trend with people establishing their New Year's fitness resolutions. That trend is that most of them do not sustain it. Why? Because we need more of a plan and less of a resolution.
Fitness is about a lifestyle, and it should be something that's sustainable.
A huge mistake people make is they get so excited about the new year and their fresh start that out of the gate, they're just doing too much. Exercising every day and trying to eat perfectly are things that at a certain time will just give -- especially for the average population.
So the first thing I want you to do is grab a pen and paper and write down your goals
Whether it's weight loss, flexibility, strength or all of the above, it is so important to keep the goal the goal. Once that's set up, I need you to be realistic and ask yourself how many days a week are you able to exercise. It could be three to four days, it could be five to six days -- there is no right or wrong answer here. Do not set yourself up for failure. This will give you flexibility from week to week. If your plan is four to five days and you have a really busy week, do your best to get in four days. If you have an easy week ahead, push for five. Be successful.
Do what's fun.
There are so many different routines and exercise regimens out there that I feel like it is so important to not only do what's going to help you achieve your goal, but to do what's fun. So whether you're taking one of my exercise programs off of CosmoBody.com or going to your local bookstore and researching what's on the shelves, what's important is that you establish a plan. Always take into consideration if you are dealing with some injuries, but once you find something that makes sense, commit to it.
Find a good eating plan that you feel fits your lifestyle.
Now not everyone out there can afford a nutritionist, and to be perfectly honest with you, there is no one set way of eating. I always recommend experimenting with diets, but experimenting with them for a few months at a time and actually committing to each diet is something that's important. So if you feel the paleo diet is best for you or The Zone or Atkins, do it and commit to it. Try and stick to the 80/20 rule from week to week. Meaning 80 percent of your week has to be spot on, and 20 percent allow for splurges and mistakes. Set yourself up for success.
Get rid of all the junk food from your house.
This is the kiss of death. Some nights you might come home after a bad day at the office and fall into the pit of emotional eating. By removing these temptations from your home, you are going to be limiting your chance of failure here. I'm not saying do not have any splurges at home, but if you're going to have one, plan for it and go shop that day. You would be shocked to see how much this actually helps out.
Look at your regimen in a seven day span.
On Sunday, look at your schedule and plan out the next seven days:
When are you going to get to the gym?
What nights are going to be most difficult for you to stick to a healthy eating regimen?
Play to your strengths and weaknesses here. If on Thursday night, you have a huge party and you're going to a great restaurant, then that might be a great time for you to have some fun and veer off your plan a little.
Alcohol is not something I'm telling you to remove (although I would prefer it).
I'd probably be out of a job if I told my clients not to drink. I think an easy rule of thumb is to allow yourself 2-4 drinks a week at the most. I'm less worried about the calories here and more worried about the damage it does to your hormone functions. This is one of the main reasons why when we're hung over, most of the time your eating and energy levels are in a tailspin.
This does not need to be complex.
This needs to be about creating a regimen that fits your lifestyle, not trying to do what someone else is doing. That's why you see the word personal attached to the word training -- this needs to be personal for you. You'll notice that different times of the year, you will be adjusting your overall plan to fit your lifestyle. When you find yourself doing this, you'll be that much closer on the path to your resolution.