Holiday lights have come down, the tree and ornaments are packed away and family has left town. You have received some great blessings over the holidays... and most likely some unwanted pounds. New Years resolutions are looming in the distance but how do you get motivated to hit the ground running once the calendar hits 2018?
#1: Purge the JUNK!
All those leftover cookies, candies and carby foods need to go! Toss them or donate them to a family member. Your are much more inclined to eat them if they are within sight! Not only that but after eating large amounts of sugary and high carb foods your body will crave them until you get back on track. Get rid of the temptation by ridding your house of the diet destroyers!
#2: Get moving
Jumping back into the gym when you are already feeling sluggish can be a daunting task. Start with 20 minutes of light/brisk walking and work your way up to resistance training, classes or HITT training. We sometimes want to go full force again only to cause injury or burn out quickly.
#3: Prepare for success, or prepare to fail
Taking the time to prep your meals sets you up for nutrition success for the week. As you know, 80% of results come from what you put in your mouth. Don't let your hard work go to waste by failing to be prepared with your food. It's easy to grab something quick on the go when we forget to pack food which usually results in some unhealthy options and unwanted extra calories.
#4: Set your sight close
Setting long term goals can be overwhelming. Same with weight related goals eg: I want to weigh XX by July. Not only are those discouraging but they also are not reliable goals because your body composition changes as you put on more lean muscle! What 140lbs looked once wont look the same after building up some muscle tone and shedding off the unwanted fat! Instead choose a short term goal that is fitness related. For example: Choose a run, spartan race or other fitness challenge. Maybe a goal such as doing a pullup or 5, lifting your body weight on squats or bench press. All of these are so much more gratifying than a number on a scale. In all honestly-- by working to obtain those goals the scale will most likely reward you anyways!
#5: Ask for help
Do not be afraid to seek our guidance from a fitness professional! We are here to help, encourage and set you up for success! It's extremely common to *think* you know what you should be doing, but by getting some instruction you could increase your productivity. Work smarter, not harder is always our motto. There's no better way to get discouraged than to be hitting the gym everyday and not see the results you think your hard work should be getting you. It could be as easy as form, swapping out some foods that may not be working for your body type or incorporating some other form or cardio. This is our passion and we love to see our clients reach their goals!
Happy New Year from the Emerge team!