Whether New Year’s Eve is approaching and you’re gearing up for a new year “new you”, or you’ve set yourself the challenge of your first 10km run, it’s very easy to set fitness goals in the heat of enthusiasm only to lose motivation after the second week (don’t worry we’ve all been there!). So how can you make sure that this time you stick to them?
For many of us, it’s mind over matter when it comes to keeping up with your fitness routine and maintaining a health well-balanced diet. The right frame of mind and a few simple tricks can keep you on track and reaching your fitness goals in no time. Use these 9 top tips to stay in the game:
With the excitement of setting a new fitness goal and beginning the journey, it can be easy to set goals that are unrealistic and unachievable. It’s important not to fall at the first hurdle – stretch your abilities but stay within the realms of plausibility.
I already know what giving up feels like. I want to see what happens if I don’t. – Neila Rey
Set Fitness Goals
Setting fitness goals is a great idea and something that we definitely recommend but take the time to set them properly and think about what you’re hoping to achieve by the time you have reached that goal. We like SMART fitness goals:
- Specific – clear and well-defined goals so you know what you’re aiming for
- Measurable – How much? How many? How will I know when it’s accomplished?
- Achievable – Challenge yourself but make sure you have a fighting chance of reaching the goal to begin with. If you’re new to running, maybe start with a 5km run before signing up to the London Marathon on a whim.
- Relevant – stay focused on where you want to be and why you want to be there
- Time Bound – when will you want to have reached your goal by? It’s important to hole yourself accountable for your goals so that you make the effort to reach them.
Consistency is Key
Consistency is the key to breaking bad habits and making new ones. It takes 21 days of consistent action to break or make a habit. The first weeks are the hardest so if you’re consistent during this period, it’s plain sailing from there on out!
Success isn’t always about greatness. It’s about consistency. Consistent hard work leads to success. – Dwayne ‘The Rock” Johnson
Plan Your Schedule
Think of workouts as important meetings you’ve scheduled with yourself. Bosses don’t cancel. Set aside time each day to get active, get your heart rate up and blood flowing around your body. If you’re short on time you can always try one of our express online 30 minute Rebound classes first thing in the morning before work. Exercising in the morning is a great way to wake up the metabolism and get you ready for the day ahead. Rebounding in the morning specifically, creates an incredible Lymphatic Flush that acts as a detox to rid the body of accumulated toxins.
Take a selfie (as if you needed an excuse)
Progress photos are a great way to keep motivated when you think progress is slow or that you’ve reached a plateau. When we see ourselves each day it’s often difficult to notice the subtle changes in the way we look and in our body shape so taking weekly or monthly progress photos can be a great way to document the change. Why not take a progress pic and tag us on instagram using @ReboundUK and #bounceandburn and we’ll cheer you on?
Remember ‘The Why’
Remind yourself daily of why you started and what you want to achieve. Look at everything you’ve accomplished so far and the strength, knowledge and willpower you’ve gained along the way. If you’re feeling demotivated or stuck in a rut, take a step back and look at the bigger picture and smile at how far you’ve already come.
Keep it Varied
Besides preventing your workouts from become boring, the body benefits massively from switching up your workout routine. When you perform the same exercises repeatedly, your body adapts to those movements and your progress slows and your fitness level will plateau.
To maintain a healthy and challenging exercise regimen, it’s important to include a variety of cardio, balance & core work, strength training, plyometric exercises and stretching. Need some inspiration on how to challenge yourself in all of these areas? We’ve got just the workouts for you:
- Cardio – Get your sweat on with Vikki’s dynamic cardio intervals
- Balance & Core – Hone your balance and coordination in this workout perfect for rehab and injury prevention
- Strength – Bounce to an upper body burn with this sand weight workout
- Plyometrics – Strengthen & tone with this hardcore plyometric conditioning workout
Even seasoned athletes allow themselves a cheat meal. The odd takeaway, day off or glass of wine is FINE and often necessary to help you stay motivated (and sane!). The odd cheat meal won’t prevent your from reaching your fitness goals. The important thing is to not let a cheat meal or day off turn into a cheat week or cheat month. By all means indulge and treat yourself occasionally and definitely don’t feel bad about it. But come the next day get back on track and remind yourself of ‘The Why’!
Remember to have FUN!
We told ourselves we wouldn’t end this blog with the cliché ‘it’s not the destination it’s the thrill of the journey’… BUT… we honestly believe that in order to succeed in anything fitness related, or otherwise, you need to enjoy it! So have some with your workouts! Bouncing puts a huge smile on our faces but find out what makes you tick or gives you a giggle and hold on to that – laughing whilst working out burns more calories anyway. 😉