Tips For A Fit 2018

small changes

It’s hard to believe we are now only less than 1 week out from Christmas and  start of a brand new year. As mentioned in my last post, I love Christmas. ( find it here if you missed it) https://sassyfitnesschick.com/2017/12/08/the-most-wonderful-time-of-the-year/

I try my best to slow the month down so I can just savor everything.

Of course, preparing for a new year means for me, getting my hands on a new planner to start plugging in appts and key things that are already scheduled.

I’m old school. I love getting a new planner with clean unmarked pages and putting pen to new plans, goals, and ideas.

One of the things that top the list for many people in a new year is to lose weight or start an exercise program.

I like not having to plan in “weight loss” for a new year. I spent enough years planning that and I don’t miss it…at all.

I’d much rather be scheduling new athletic adventures or learning new things for myself that I can share with others.

But what if  you need to drop some weight and you’ve decided that this really is gonna be your year? This year will be the year to achieve those goals you’ve had in your mind for a long time.

Maybe you’re tired of feeling sluggish and run down. Perhaps you don’t like looking in the mirror and wish there was less of you to look at. It could be the doctor has told you for your best health you need to start being proactive with your health.  It could be you just want to enjoy shopping for clothes again… nothing wrong with that either.

At the root of it all, the starting point, you have to want it bad enough to make it happen.  No one can force you and no one can make it happen but you. The desire has to be strong to start making changes that will lead to you being successful in your endeavors.

I am ready.  Where do I start?

It’s no big secret gyms see the biggest increase in attendance the first few weeks of January than any other time of year. People sign up with lofty goals and determination that quickly wanes once the novelty starts to wear off. Or they get there and are intimidated and don’t know what to do and their attempt is short lived.

I’ll let you in on a secret. You don’t have to join a gym to lose weight or to exercise. Now if you want to and think this is where you will excel, then by all means, take advantage of many of the programs available to members. If you choose to do so then be proactive and educate yourself so you know what’s available and how to best use your time when you are there. There are often health coaches that can give you direction in the beginning while you are learning.

However, I’ve found personally that there is a lot you can do at home and I personally think I work harder alone than being distracted if eyes are on me in a public place.

I have gathered up enough equipment  over time to have my own little home gym. It’s nothing fancy and I have to share space with lawn equipment but it’s my space and it works just fine.. other than it has no air conditioning or heat it works out pretty well haha

You too can gather some basic items to use at home. Whether it’s a garage space, an empty room, or in the living room you can carve out your own space to get a workout in.

Of course if you decide to make outdoors your gym ( this is my most preferred workout space)  by walking, running, cycling or any other activity you choose, the beauty of that becomes just getting dressed and walking out your door.

No driving, no waiting in traffic or being distracted at the gym. No extra time away from home if time is tight for you.

Make a plan.

What’s that old saying? Rome wasn’t built in a day.  Your improved body won’t happen in a day so it’s good to settle into a plan that will work for you day after day and be sustainable in the long run.

As mentioned above, you need to determine first, what will work best for you to get you active and moving. Would a gym environment be what you need? this could be perfect for someone who initially lacks a bit of motivation and needs that from others around them. A home environment is great but you really have to be motivated and determined in the beginning to get yourself out there and not opt to lounge around drinking more coffee.

Once you have that down you need to look at your new planner and schedule your workout times. Yes. Put it down right there with dr. appts, dinner dates, and meetings with the teacher at school.

Schedule time for you. After awhile, once you’ve built it as a new habit, you won’t necessarily have to pen it out but for now, do. it.

Take small steps.

Where people get off track and discouraged is trying to do to much, to fast. They think if they’ve made the decision to start it should all just happen and happen quickly.

It won’t. Accept that and know it will take slow, steady and determined steps. Maybe your first week will only involve getting some good shoes or some clothes to use. Maybe it will be gathering some tools if you’ve determined being at home will work best for you or if it’s the gym maybe you’ve spent some time investigating your options before you commit.

These are important steps. Then in the second week you are ready to begin what you’ve decided to do. Not only that, you’ve had the time to mentally prepare and plan for it which I believe is super important in taking on anything.

Starting small also means taking it easy with whatever physical endeavor you choose. Doing to much, to fast, can leave you with injuries or burn out.  Pace yourself slowly and allow your body time to make the adaptations to what you are doing. You might feel great after jogging around the block but if you haven’t done that in 15 years, I’m telling you, you will feel it and you certainly don’t want to feel bad before you get started.

Find ways to track your progress.

It’s helpful to take before you start pics or measurements etc. Noting these things does give you a marker of where you started from, especially when some times goes by. I’m used to myself now, but when I look back at photos from a few years ago I’m always surprised at how I’ve changed.

Leave your weighing in to only once a week. Keep it on an app on your phone or in a health journal, whichever you prefer. Do yourself a favor though and stick to a once a week weigh in and do new measurements once a month.

Maybe you have a pair of jeans or a dress you want to work your way back into. I often used that as a marker of my progress. Imagine my delight when one day the jeans I’d been wanting to get back into, were actually to big 😛

Share your activities.

Seriously. Share what you are doing on social media. I am pretty motivated but when I started sharing what I was doing a few years ago (whether it was running, my daily activities, or a new goal I was training for) it made me more aware of the fact I was doing it and I knew others knew I was doing it. From that came so much encouragement from people who lived vicariously through my craziness or better yet, got motivated to start doing something themselves.

When you have a support system that is all over the place, it’s a pretty cool thing. Not only that, if you miss posting or sharing, it’s always interesting to see who wants to know if you’re still being active.

Get a partner.

I’m used to flying solo in all my training sessions but I know some people do better with a partner. If that’s you, find someone to get on board with. You will both benefit from encouraging and challenging each other.

Set reasonable goals.

Once you’ve determined what you want to do, where you are going to do it, and scheduled the time to do it make sure you set  out some reasonable and doable goals to remind you of what you want to achieve.

Whether it’s getting into smaller jeans or working towards running your first 5k, set goals that will motivate you during your workout times. Goals are so important to have. They don’t have to be huge ( they can be) but really, setting small, reasonable ones will give you success and encouragement to keep on with what you are doing.

Be patient.

Yes. Be patient with yourself. Allow for days that don’t go as planned or a weak moment when you cancel on yourself ( you’ll be annoyed by that later, that you did it) allow for unexpected life things that might throw you off but just get right back at it. Don’t allow yourself to make excuses to not meet for your scheduled time.

Don’t allow negative, self defeating talk that will discourage you. Speak in positive ways to yourself and see yourself accomplishing what you’ve set before yourself.

Give yourself time to adjust and change. Remember your mind is a powerful tool and how you use if for yourself and for self improvement is a huge thing.

With a little practice, patience, and determination you will be moving into 2018 getting stronger and healthier as you turn your activities into your new lifestyle.

Are you wanting to make changes in 2018? Do you have goals or plans for yourself to get there? What motivates you to do it?

 

goals

 

 

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Published by

Sassyfitnesschick

8 years ago I began what I now refer to as my "journey into lifestyle fitness". After a yearly check in with my Dr he said I looked "really good on paper, but I might consider losing a few pounds" I wasn't offended... I knew I needed to but it seemed like to much work at the time. In that year we had adopted 2 girls out of foster care, plus caring for my 3 sons & husband sort of left me on the back burner taking care of "me". I told him I "used to" walk & he encouraged me to at least get back to that. I left his office that day, started, & never quit. As time moved on my walks increased in length & speed. I started mingling some jogging into it...then after more time some short sprints. One day I realized I was doing more running than anything else. I learned to run longer and farther. I constantly challenged myself to do more. I realized I had turned into a runner & was loving it. I have since run 6 half marathons, 2 full marathons, and my first 50K scheduled for March 1,2015. Not bad for a girl who just started off walking not quite 2 miles! My body was now beginning to show the results of my work as weight & inches dropped off. I began to add in boxing & weights on days I wasn't running. Over time as the fat left, my new muscles were waiting underneath =) Obviously, I also made some food changes. Nothing drastic..just started eating less and trying to eat better.. I hated diets and how they made me feel....deprived & left out of all the fun...so adjusting & eating less of what I liked and moving more.. I found myself getting in decent physical shape. It began my thinking of lifestyle and not "dieting". As I got stronger,healthier & more fit it was an easier process to "let go" of some of the foods I had enjoyed. I had more energy, strength and confidence in what I could do. It was empowering. It made me realize that I probably wasn't the only one who wanted to lose weight, be healthy & strong but not always be on some sort of "diet". Maybe my journey & what I had learned & been doing might possibly help others to success in their lives... I consider myself to be rather normal and ordinary ( meaning I haven't always been into fitness and healthy eating) it has been a steady, daily, learned process with good days and bad days and my hope is that you too, will see the greatness in you, and that you have the ability and power to change and do anything you put your mind to. If you want change, you can make it happen. It's just one day at a time, making smart moves and better choices, and before you know it, things are happening. Get started on your journey, really, what do you have to lose ? And yet, so much to gain =)

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