THE HARD FACTS
80% of all New Year’s fitness resolutions fall short of completion. By mid to end February the number of gym goers goes plummets down to baseline. What makes such a large number of people quit so early and what is it that keeps those who are committed from dropping off?
THREE MOST COMMON PITFALLS
• Setting unrealistic, intangible goals with no plan
Not only should your goals be realistic for your current fitness level and lifestyle, they should also be tangible. If you are just starting out or just getting back into a routine, try starting with 30min or more of exercises 2-3x/week instead of trying to commit to a 5-6 day exercise week. You can always ramp things up as you develop some momentum and consistency. Remember to have a game plan; in order to do so you need to know where you are at – so get a fitness evaluation to set some benchmarks then map out your plan before you get going.
• Lack of accountability
Accountability measures are important; human nature is to stay where you are comfortable and this can lead to complacency. To escape mediocrity you need to demand more of yourself. When you share your plan with others, your success rate naturally rises.
• Lack of variety
We all hear about people hitting a physical plateau with their fitness results; more detrimental than a physical plateau is a mental plateau. When things become monotonous and overly predictable, your chances of success and continuing are dramatically affected.
ENSURE YOUR SUCCESS FOR THE NEW YEAR
• Begin your fitness plan now!
Begin your fitness routine now and plan for consistency to create that momentum before you even get to the New Year. If you need to get a gym membership – now is the time. Aside from setting the momentum for your resolutions, you will also find many gym deals prior to the New Year.
• Keep a stocked gym bag in your car
Excuse-proof your fitness plan! Having a gym bag with your workout gear, water bottle and other necessary items can ensure you reduce your chances of justifying how tired you are and excuses of not being prepared to go workout.
• Invest in a heart rate monitor
Using a heart rate monitor can not only help track your progress but also ensures that you continue to challenge yourself – prevent the plateau!
• Workout with a partner
Research proves that accountability and support significantly increases human potential and the rate of success. Find a partner to train with and commit to the journey together.
• Try something new each month
Variety is the spice of life! Injecting something new into your workout routine each month can ensure that you keep things not only physically fresh but also mentally stimulating. Try a new class, a new workout program or get outdoors for a workout – you’ll be surprised how refreshing it can be to your regular routine.
• Invest in a personal trainer or group training
It is proven again and again that having a coach enables you to push further, train more effectively and experience more significant results. There are also many cost-effective ways of investing in personal training, such as connecting with others for group personal training.
Time to Hit the Beach!
I know….it’s the weekend or you’re on holidays and the weather is so nice that you just want to hit the beach and relax…you don’t feel like working out! Well, here’s your solution – The Beach Chair Workout will take you 15-20 min tops! This routine will get your day off to the right start, have you lookin’ ripped and will allow you to have a guilt-free day of relaxation!
Maximize your Training Results
Busting your ass with training and not recovering efficiently or getting the results you want? Control inflammation and recovery faster. If you recover and repair quicker, you can get back to training hard sooner, which essentially brings you greater results quicker! Eating a diet rich in foods that are known to reduce inflammation such as chia seeds, blueberries and salmon can do wonders for repair and recovery. In conjunction with this, minimizing foods like processed meats, baked goods, and foods high in saturated fat can assist in keeping inflammation under control. Additionally, supplementing your diet with Omega 3 fatty acids is one the smartest recovery moves you can make. Typically, within today’s western diet we’re not consuming enough Omega 3’s to reap the powerful benefits. Not only are they shown to positively impact brain function and overall cellular health, this essential fatty acid is also linked to increased metabolism, increased blood flow and heart function as well as weight loss. The EPA form of Omega 3’s particularly has been shown to reduce inflammation at the cellular level. By adding Omega 3’s to your regular diet you are setting yourself up for success when it comes to overall performance and recovery from intense workouts.
Maximize your training efforts by taking steps to reduce inflammation to speed up your recovery. Supplementing with high quality Omega 3′s is a great addition to an anti-inflammatory diet that will help maximize your results!
*More on High Performance Omega 3′s check out NutraSeaHP
*Get my recommended performance and recovery supplements
Cottage Season is here and many of us want to escape the city and make the most of it, but don’t let your fitness routine slip just because you’ve left the city. Let’s face it; if you’re at the cottage you’ll likely have a few drinks and fire up the barbecue, but moderation is key and here is your contingency plan.
Cottage Fit Workout
Ditch the Weights – grab a Sand Bag
Changing up your routine regularly is a key element to keeping your body guessing, keeping things mentally fresh and challenging your muscles to readapt to a new stimulus. Give the SandBag Workout a Try!
Over $20,000 Raised for Kids with Cancer
I had the privilege of working with this amazing group of TV/Media personalities to get them ready for this race. On May 12th, I completed the Sporting Life 10K with this amazing group of Sporting Life 10K Ambassadors. Together we raised over $20,000 for Camp Ooch - helping kids with cancer. Experience and Impact = Priceless. Enjoy the recap video!
Don’t make the common nutrition mistakes post-race – watch this.