We are officially into the second month of 2017 and it’s time to assess the progress on the goals you likely set for yourself at the beginning of the year.
Some of you are right where you want to be and that is awesome! Congrats – keep it going and let me know how I can help!
For others, you may have hit a stumbling block or even given up… While this can be incredibly discouraging, I want you to know that it doesn’t have to be the end of your story. I want to help you get through this and overcome the stumbling blocks that you may have encountered.
I want to share with you why the majority of those people fail in accomplishing their New Year’s resolutions and how to prevent your good intentions from turning into tears, more cake and abandoned gym memberships.
After reading that, you’re probably wondering, why bother then? I’ll just hop off the treadmill, eat that leftover cake that’s been sitting in my fridge for the past 3 weeks and embrace my dad bod. You can just get that thought out of your head right now!
I’ve put together some of the common mistakes that people I have worked within the past have run into and how to overcome and enjoy a healthier, happier and successful new year!
You Tried to Change Everything At Once
You may be that person who wakes up on January 1st with a ton of motivation and desire to change, so you decide to make a complete 180 degree turn with everything that you are doing. That’s great, but unfortunately, this rarely works and sustainability can be tough…
Does this sound like you?
- You tried to changed everything about your nutrition overnight
- You decided that 2 hours in the gym is required
- You no longer go out with your friends to do fun stuff
I could go on here, but you get the point. In some cases, the 180 degree turn is the reason you are struggling to stick with it or you are sticking to your plan, but you are miserable doing so. Instead choose 1 or 2 new habit that you plan to adopt over the course of a month. This may be something a small as, drink 1 more 8 oz glass of water throughout the day. Or wake up 30 minutes earlier each morning and go for a walk.
Set SMART goals that are realistic, attainable; goals that will leave you with a feeling of accomplishment as you reach them. Want a jump start on your fitness and nutrition plans?
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Your Nutrition Plan is Too Restrictive
The human body was never meant to eat through extreme rules and checklists. Therefore, you shouldn’t follow your extreme soap-only-diet or other stupid diets that you found on the internet.
If you drastically reduce your food intake your body will automatically reduce the rate at which it moves and burns calories. You effectively move less and slow down.
Your crazy-restricted-diet will work and you will lose the pounds you wanted to lose, but that will only be followed by a cycle of binge eating and depression, meaning not only do you move less, but your metabolism slows down in response to severe calorie restriction following by weight gain, according to a study conducted by Oregon University.
Read and learn about nutrition, don’t just follow numbers and checklists and make sure you understand it’s not the quantity of food you eat, but rather the quality of that food.
Click the button below to sign-up for a FREE Nutrition 101 series of emails that will walk you through the basics of nutrition.
You’re Training Too Much or Picked the Wrong Program
I know, you’re super pumped to start your resolution and you wouldn’t skip a single day. But you have to remember that you’re still just a human and putting too much stress on your body can do more harm than good (see above…). This includes taking good care of your immune system. Which ultimately prevents you from burning out.
Exercising can stimulate the immune system. In fact, studies show that “Moderate exercise is associated with a reduced incidence of infection” – ISSN
So before you drink that pint of pre-workout and crank it up, you need to remember that you haven’t taken a day off in weeks. Scientists claim all-out, balls-to-the-wall training can cause “temporary depression” of the immune system. “although elite athletes are not clinically immune deficient, it is possible that the combined effects of small changes in several immune parameters may compromise resistance to common minor illnesses.”
Translation: don’t over-train because you could damage your immune system and get KO’d by a common cold which could delay you from achieving your goals.
Over-training might not be an issue for you, but rather, you’ve chosen the wrong program and it doesn’t line up with your preferences or your goals. If you hate cardio, but have chosen a program that is 100% cardio, how long do you think you are going to stick with it? The fitness program that you choose must also be compatible with your goals. If your goals include running a 5k or 10k in the next couple of months, but you’ve chosen a fitness program that is strictly strength training, it is going to be really tough for you to accomplish that goal or make progress in completing that run.
Want some help finding a fitness program that is inline with your preferences and your goals? Click the button below to search for a program based on the criteria that you set.
You Expect Overnight Results
In the immediate gratification society that we live in today, it can be tough to combat with the expectations that we see results immediately. In your health and fitness journey, it doesn’t work that way… Think about where you were 10 or even 5 years ago and compare that to where you are today…It took 5 or even 10 years for that to happen, so to expect that you can unravel all of that over the course of a couple of weeks is short-sighted, unrealistic and will only lead to disappointment.
Finally, don’t get caught in the hype of some new diet or latest craze that you’ve read about in a magazine article. There’s no secret. It’s all about the effort that you put in. Give something little effort and guess what…? You aren’t going to see much in terms of results or success. However, if you have something you’d like to change about your life, take control and do it. You have nothing holding you back from this supposedly better version of yourself that is living in the future.
Need a Coach?
If you need to find someone that will hold you accountable, answer your questions, help you, and PUSH YOU for the entire duration of your workout! Luckily for you, that’s what me and my team are here for. If you don’t have a coach yet and want one, I’d love to be your coach and help you through a fitness program. I am available to help you reach your goals!
Email Me: firstname.lastname@example.org
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