Get Motivated!

After the holidays gyms and fitness classes are flooded with people who are hoping to stick to their resolutions.  But within a month or two these people are back on the couch wondering what went wrong.  In order to make your dreams a reality you must focus on your goals and stay motivated. Fitness management companies like MediFit can help individuals stay on track; here are a few of our tips for you to make fitness a priority and a lifestyle.

Find a Purpose

Set long-term and short-term goals.  Establish a list of reasons for why your overall goal is important to you (i.e. I want to fit into my wedding dress, I want to be able to play with my kids, I want to improve my time at the 10k, etc.).  Learn the benefits you will receive from your goals.  With a goal in mind, and meaningful reasons and benefits associated with the goal, you will have a real purpose to focus on.  The hardest part is getting your mind-set right.  After you’ve done this everything will fall into place.

Create Vision

Write down your short-term goals and post them where you can see them as you go along.  Add pictures to your written goals to help you visualize them.  People with weight-loss goals sometimes like to put pictures of what they want to look like on the refrigerator or cupboards to motivate them to make better food choices.  If quotes inspire you, post inspirational quotes related to your goals.  Always keep in mind your long-term goals but know that it takes time to get there, and the short-term goals will lead the way.  Most importantly know and believe that you will reach your goals.  Visionaries know that what they see now is not what the future will look like.

Involve Others

Involving others in this process helps your goals become more real.  It is one thing to tell yourself what your goal is, and another thing to announce it to others.  Involve people who will hold you accountable and encourage you.  Use social media (Facebook, Twitter, etc.) to send out updates on your progress.  Find a buddy who has similar goals and abilities to exercise with. It is much easier to skip a workout when you are only letting yourself down.  Surround yourself with positive people who will keep you on track and cheer you on.

Track Progress and Reward

Keep track of your progress, but do not obsess. Do not jump on the scale multiple times each day.  If your goal is weight-loss it can take a while to see progress, especially when first starting a fitness program.  It may be 4 to 6 weeks before the pounds start dropping.  At that time, weekly weight tracking and monthly measurements can be enforced.  As you complete each goal reward yourself with small rewards, saving the biggest reward for the end.  Rewards are fun and can be motivating, as long as you know the purpose of your goals. The most effective motivation comes from that internal drive.

Establish and Overcome Barriers

There are many barriers that stand in the way of fitness goals:

Barrier #1:  I don’t have time and/or I’m too tired after work to exercise.

• Solution:  Plan out your week of exercise along with back-up plans in case your original ideas fall through.  Log your activity to keep track of what you’ve done and what you need to do that week.  Plan for a time when you feel most energized.  If lunch time is your most energetic time but you absolutely cannot fit in a long work-out plus eat lunch, try a short 15 minute express workout or run.  Wake up 15 minutes earlier and add another express workout, and another 15 minute walk or yoga routine at night. That’s 45 minutes of exercise that will invigorate you throughout the day and easily fit into your schedule.  Research supports that breaking up your workouts throughout the day is just as effective as getting it all done at once.  Plus, every little bit of exercise you can do is much better than sitting on the couch, so you are never wasting your time by exercising!  Along with planning your workout in advance, pack your gym bag the night before so it is ready to go.  Also keep extra fitness gear at your office or in your car in case you forget or are too tired to pack.

Barrier #2:  I don’t know what to do.

• Solution:  Get a few sessions from a personal trainer; they will teach you great form and put you on a personalized program that is best for your goals.  Or look into group fitness classes.  Many fitness studios will offer a free class so you can decide if it is something that you enjoy and is the right level for you.  If group fitness isn’t your style, check out your local active events.  Decide what you like to do for fitness.  Whether it is training for a marathon, playing a sport, or lifting weights, you will be more motivated to do an activity you enjoy.

Barrier #3:  I have an injury.

• Solution:  Talk to a health professional about what you can and cannot do.  There is always something you can do for your health, even with an injury.  Do not use injury as an excuse to stop exercising, but be aware of your limitations; you want your injury to heal so that you can get back to your normal routine.  Also make sure you have the right shoes and clothing to prevent injury and discomfort.

*If these are not the barriers that stand in your way, write down your personal barriers and come up with some solutions to overcome them.

Fitness management companies have your best interest in mind, so use us as a resource too!