Hi, my name is Desiree Winkel, owner and founder of Fitness Coaching. Fitness Coaching is a studio/gym where you can work out with professional trainers. Among the workout programs we offer are boot camps, cardio boxing, weight loss training, group training and personal training. Follow what we do on Facebook or Instagram.
Can you believe it?! This year – 2018 – went so fast. Chances are you’ve made New Year’s resolutions at some point in your life. Do you remember old year’s eve 2017? You probably promised yourself to live healthier, exercise more and watch your diet; and it will soon be a full year later. Did it happen? I don’t think so.
Like anybody else, we make ourselves lots of promises. Unfortunately, it’s very hard to stick with those promises. This year, stop the cycle of resolving to make a change and then not following through. If your resolution is to take better care of yourself and get healthy, you will have a much better year if you stick to your resolution.
The following are 10 tips to help you get started:
- Be realistic
The surest way to fall short of your goal is to make your goal unattainable. For instance, resolving to NEVER eat your favourite food again is setting you up to fail. Instead, strive for a goal that is attainable, such as not eating it as often as you do now; for example, eat well on Monday, Tuesday, Wednesday and Thursday to start with. That’s only four days to stick to your promise.
- Plan ahead
Don’t make your resolution on New Year’s Eve. If you wait until the last minute, it will be based on your mindset that particular day. Instead, it should be planned well before December 31 arrives. Now, for example, is a good time.
- Outline your plan
Decide how you will deal with the temptation of skipping that exercise class or having that piece of cake. This could include calling on a friend for help, practicing positive thinking and self-talk, or reminding yourself how your “bad choices” will affect your goal. Make a picture, photo shop this to your final goal, stick it on your fridge, or get a picture of how you once looked the way you want to look now; put it in your bathroom or some place that you look at every day. Hang a note on your fridge that says, “YOU HUNGRY OR JUST BORED?”
- Make a “Pros” and “Cons” list
It may help to see a list of items on paper to keep your motivation strong. Develop this list over time, and ask your trainer or your best friends to contribute to it. Keep your list with you and refer to it when you need help keeping your resolve.
- Talk about it
Don’t keep your resolution a secret. Tell friends and family members who will be there to support your resolve to change yourself for the better or improve your health. The best-case scenario is to find a buddy who shares your New Year resolution and motivate each other. Get yourself a trainer. Really, it will cost you some; but buying new clothes, getting jobs done like liposuction and other procedures will cost you more in the end, not the results you’d want if you do NOT change your habits.
- Reward yourself
This doesn’t mean that you can eat an entire box of chocolates if your resolution is to follow a better diet. Instead, celebrate your success by treating yourself to something you enjoy that doesn’t contradict your resolution. If you have been sticking to your promise to eat better, for example, reward yourself with new fitness clothing or by going out for dinner at this new healthy restaurant.
- Track your progress
Keep track of each small success. Short-term goals are easier to keep, and each small accomplishment will help keep you motivated. Instead of focusing on losing 30 pounds, focus on losing the first five. Keep a food journal to help you stay on track, and reward yourself for each five pounds lost.
- Don’t beat yourself up
Obsessing over the occasional slip-up won’t help you achieve your goal. Do the best you can each day, and take one day at a time. Really do not get obsessed; you will get there I promise. It’s okay to have an off day.
- Stick to it
Experts say it takes about 21 days for a new activity to become a habit and six months for it to become part of your personality. It won’t happen overnight, so be persistent and patient! If you are consistent, you will feel different in three weeks – you will see the difference and your friends will notice too. So twelve weeks only to make a difference... didn’t we mention how fast time goes?
- Keep trying
If you have totally run out of steam when it comes to keeping your resolution by mid-February, don’t despair. Start over again! Recommit yourself for 24 hours. You can do anything for 24 hours. The 24-hour increments will soon build on each other and, before you know it, you will be back on track.
What are your 2019 goals? Let me help you set your goals. My fitness team gives you a comfortable place to work out. It’s very personable and we take our time for you! My clients will agree. You not showing up means me calling, texting and mailing you until you give us a good reason for not showing up. When you’re down, we will pick you up.
A note of a client who lives in the USA:
“I just want to feel like I am actually doing something, actually working towards something and actually moving forward. I have a meeting with a trainer who does small groups. I must say I'm not that excited. I tend to compare everyone to your training and I know that's wrong, but with all the different trainers and all the money I have spent over the years, only you have worked for me and it’s hard to give that up. Some days, I wake up and just wish I was heading to see you. This may sound corny, but I miss you so much. You have no idea how you kept me going, how you motivated me in ways I've never been before and this is so hard without you. I'm trying to find it within myself but it’s hard, really hard.”
Text: Folkelien Boersma followed our weight loss program for three months and won!
If you have questions or need more information about Fitness Training, call me, Desiree Winkel, at 524-7700. We are located on Welfare Road, next to North Eastern Insurance, on the first level of the building. Like us on Instagram @ Fitness_desiree_winkel and visit our facebook page @ FITNESS COACHING.
