This WILL be the year that you finally stick to your healthy New Year’s Resolutions.
Every year, so many people make resolutions to lose weight, gain more muscle, or to eat healthy. But then, they fail to reach those goals.
One reason? Their goals aren’t specific enough, and there was no real plan to achieve them. You don’t have to fall in to those traps. Here are 5 easy steps you can follow to help you finally keep those New Year’s Resolutions:
1. Set your goals
Set goals that are specific to what you want to achieve, and then create a plan of action to achieve them! Don’t say “I want to lose weight…” but instead, “I want to lose 15 pounds in time for my summer vacation.” And then ask a Peak Physique personal trainer to help you plan the exercise, diet, and lifestyle that you need to achieve them. No excuses! Remember: It may be cold outside right now, but you’re working toward bikini season!
2. Set your plan
After you’ve decided exactly what you want to do, you need a plan to achieve it (that you can actually stick to). How will you achieve the goal that you’ve set? What exactly are you going to do — and how often will do it? Think: “I will eat 3 healthy meals and 2 healthy snacks every day … yet allow myself one cheat meal on Sunday.” Or “I will do 30 minutes of cardio training five times a week, and strength training three times a week.” “I will get 6-8 hours of sleep every night.” A Peak Physique trainer can help you design this plan based on your specific goals, and can help hold you accountable.
3. Set your schedule
We’re all busy, and we often get around to doing only those things that are on our calendar. So, why not put your workouts on your calendar, just like you would a meeting at work? What days and times does a workout fit in your calendar? Put it in your smartphone and set alarms, or write sticky notes and place them all over. Make your plan where you can see it daily! Think: “Monday, I can do 30 minutes of cardio in the morning before work. Tuesday I can lift weights at lunch. Thursday, I can go for a jog after work. On the weekends, I can go hiking with my family.” And if you don’t have time to go to the gym, remember that Peak Physique trainers will come to you.
4. Set your menu
Since we’re busy, it’s often easiest just to pick up something to eat on the run, right? But this is often something greasy or loaded with calories and unhealthy carbs, something cooked in butter, or something with a portion size large enough for two. So you undo all you’ve just accomplished with your trainer! But you don’t have to sacrifice healthy eating if you come into your day with a plan. Why not write down, or enter into your smartphone, what you plan to eat that day, and when? Pack a lunch and some snacks the night before. Bring a water bottle instead of change for the soda machine. You can even make dinner, or at least prepare it, the night before. If you have a plan, you have a chance! So consider something like this:
7:30 a.m. – Breakfast – oatmeal, banana, almonds, coffee
10:00 a.m. – Snack – turkey jerky
12:30 p.m. – Lunch – grilled chicken wrap, side salad
3:30 p.m. – Snack – carrots and hummus
6:30 p.m. – Dinner – lemon pepper chicken, brown rice, roasted zucchini and squash
5. Set your bedtime
There’s a reason we set bedtimes for our children: so they that can be healthy, alert, and active the next day. This doesn’t change just because we grow up. Whether you’re 5 or 35, you need 6-8 hours of good sleep every night. And, no, you can’t sleep less during the week and make up for it on the weekends. Your body needs to repair itself every day, and sleep is how it does that. So make a set bedtime for yourself, and stick to it. Think: “I’m going to bed at 10 p.m. every night,” then turn off the television, the iPad, and your mind, and get some sleep! You’ll need it for your workout tomorrow!
You’ve got the goals, the plan, and you’ve scheduled it. Now do it! It’s all about consistency, not being perfect. We’re all human, and we all like chocolate cake, but the more often you do the right things, the faster and better results you’ll see!
When you fall off the wagon, get back on. One bad meal doesn’t mean one ruined day. One bad day doesn’t mean total failure. Don’t let a slip up ruin what you’ve already accomplished or what you can still achieve. Every day and every meal represents a chance for you to make the right choice.
Don’t wait until the end of your plan to see how you’re doing. This isn’t a final exam. Check your progress every day or every week. Are you the losing weight and gaining muscle that you’d hope? Is your BMI changing? Are you eating the right foods? If not, how can you amend your plan along the way so that you’ll still reach your goal?
This can be overwhelming, but Peak Physique’s personal trainers can help you do all of this. Have us do the planning and help keep you accountable. Let us be the cheerleader (or drill sergeant) you need to encourage and motivate you every day.
We specialize in designing a plan that’s just right for you, not something out of a magazine or off some website. It is custom designed for you, because your lifestyle and your goals are unique to you. We’ll will work with you and for you, including designing workouts and meal planning guidance, that will help you realize, once and for all, your 2018 New Year’s Resolution.
Contact Peak Physique to set up your FREE consultation and fitness assessment.