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Make Your Resolutions Stick with These Easy Tips and Make Healthy Happen All Year Long

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For many, New Year’s resolutions serve as the perfect starting point for making positive changes in your life. You set goals, you’re doing the work to achieve them—but at some point, the excitement wanes. So, what happens when the newness of your reinvented habits wears off? You have to do a little work to keep the momentum going.

Don’t worry—you don’t have to do it alone. We’ve got you covered with some awesome tips that will help you stay on track and engaged with your goals.

Stay Consistent

First of all, give yourself a big pat on the back for making your resolutions stick thus far! That’s an accomplishment in and of itself. However, in order to shift your resolution behavior into a lifestyle—you’ll need to remain consistent. Whether you’re working towards losing weight or you’re training for a race, the key is to renew your commitment to your goal each day. If you don’t, setbacks become much harder to bounce back from as the distance between you and your goals gets wider. You’ve worked so hard to cultivate healthy habits, let daily reminders of your goal keep you going.

If you’re struggling to create a fitness routine that works, don’t miss these helpful recommendations.

Set Monthly Goals

New Year’s resolutions are a great way to jumpstart a healthy lifestyle, but they can be daunting at the same time. It might be unrealistic to expect yourself to completely upend your current lifestyle in exchange for a new and improved you. The truth is giving yourself smaller goals to focus on that ladder up to your greater goal is a helpful way to make your resolutions stick as you’ll be able to see progress more tangibly. Setting monthly goals also helps keep you accountable by working towards more frequent milestones. If you aren’t seeing the progress you’d like to see, you’ll be able to pivot quicker and make healthy happen in a way that works for you!

Switch Up Your Workout Routine

You’ve set monthly goals, you’ve been maintaining consistency—but somehow things are feeling a little flat during your workouts. Don’t get discouraged! The key to keeping the momentum going in your health journey is to keep things fresh! Making your resolutions stick is hard but switching up your workout routine is an easy way to energize your goals.

Here are a few of our favorite workouts that will keep your gym time dynamic and fun! From ab workouts to ideas on how to spice up your treadmill time, there’s something for everyone.

-Ab Workouts to Try

Trunk workout

-TRX (Those resistance straps you see hanging in the gym!)

9 workouts to try

-Treadmill

Boredom Buster 

Try New Post and Pre-Workout Snacks

No one wants to eat the same thing day in and day out, and the same goes for your workout fuel! Have you been curious about trying a new protein bar? Is there a new pre-workout drink you’ve wanted to give a go? Do it! By shaking things up in your day-to-day, you’ll look forward to the change of pace rather than resent the monotony you otherwise may experience.

Try these recipes if you’re looking to change up your post-workout snack:

Peanut Butter Energy Ball Snacks

5-Minute Dark Chocolate Cherry Snack Bites

Matcha Mango Protein Smoothie Recipe

Protein Cookie Dough Bites

Easy No-Bake Gluten-Free Protein Bars

What works for YOU? How do you make healthy happen after the excitement of resolutions wear off? Let us know!

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Fitness

The Best Workout Routine to Do with Your Significant Other

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Valentine’s day is traditionally ensconced with a truckload of chocolates, dining out, flowers and a card for good measure. You know, the greatest hits. All those things are great (especially chocolate!) but there’s another way to stay connected with your swole-mate that costs a whole heck of a lot less and one would argue is far more intimate: a couple’s workout routine.

The Warm-Up

Let this be 10-30 minutes of blood pumping, heart rate bumping cardio that you each choose. It’s the “getting ready” portion of the workout date and everyone prepares differently. Maybe you both want to run on the treadmill together? Perhaps one of you prefers five minutes on the bike and foam rolling while the other stair climbs? What matters is you’re fired up and ready to light it up together through this next series of exercises!

Round 1 – Best Way to the Heart is Through the Stomach

This starting round is all about getting the entirety of the body into beast mode with a focus on your core. Do the following workout routine all in a row as quickly as you can, three times through. Rest as needed, but keep your hustle high!

  • 20 Partner Crunch/Squat-Sits (both of you each do a set)– One of you lays down on the mat with your heels tucked, ready to crunch. The other will anchor their partners feet by standing on them AND holding a down-squat position. Keep your hands high to make the cruncher stretch for it! Hold this while your cohort crunches it out then switch!
  • 30 “Showdown” Planks Claps– Get in a straight arm plank position facing your partner (who is doing the same). Make sure you’re an arms width apart and your feet are in a wide stance. Then, simply alternate hand claps with each other!
  • 20 Crunch Tosses– Grab a weighted ball of some sort (preferably a soft wrapped one) and lay down on your backs with the bottoms of your feet about a foot away from each other’s. One of you starts with the ball and crunches up, tossing the ball to your partner in the process. Your partner, seated and waiting for the ball will catch it, drop down, crunch up, and toss it back!
  • 10 Partner Crawl-and-Jumps– Have one of you get in a downward dog position (hips high enough to crawl under) and have your partner crawl under you while avoiding touching your knees to the ground. Once the crawler has made their way to the other side you’re going to stand up and jump the downward dogger (who has now lowered their hips into a plank) leaving the crawler right back where they started, getting into a downward dog pose immediately. Now the roles reverse! Repeat!

Round 2 – Love is a Battlefield

This next round is going to wear your arms out! You’ve been warned. Do the following exercises all in a row as quickly as you can, three times through. Rest as needed but again, move quickly!

  • 20 Partner Crunches– Line up in push-up position facing one another. One of you does a push-up then holds while the other does a push-up, then holds. Repeat for 20 reps. Feel free to modify with your knees down! Just be sure to make sure your hips travel with you to the floor.
  • 20 Dumbbell Daps– Grab a pair of dumbbells that you feel comfortable and confident enough in holding out at shoulder height with your arms fully extended. Keep your palms facing each other at all times. One of you starts with your dumbbells extended inside the dumbbells of your partner. You’re then going to raise your dumbbells, give the top of theirs a little “bonk” with yours, then bring your dumbbells outside of theirs making the two of you switch positions. Now they “bonk” your dumbbells in the same fashion! Repeat!
  • 20 Band “See-Saws”– Grab a resistance band and then have each of you grab one end. Stand in a shoulder width stance facing each other far enough away so that there is tension on the band while still allowing you room to move it. One of you will raise the end of your band all the way up overhead with their arms extended, engaging the back/shoulder/core/leg muscles while the other drives their end down while hinging at the waist (like you’re hiking a football) with their arms fully extended (engaging all the same muscles). Find a rhythm and build a burn together!
  • 30 Jumping Jacks– Nothing fancy here… just both of you doing 30 jumping jacks.

Round 3 – Do the Leg Work

This last round will finalize the workout and get you one step closer to cuddle time. Just…be sure to shower first. Sticking to the same format as the rest do the following exercises all in a row as quickly as you can, three times through. Rest as needed but keep moving!

  • 15 Partner Jump Squats– Get in squat position. Squat. Jump as high as you can as you come up. Once you’ve done this, then your partner does the same. The goal is to look like a couple of pistons roaring!
  • 20 Lateral Lunge Hand-Offs– Grab a weighted ball of your choice and stand side to side. Make sure you’re about a foot away from one another and in a super wide stance. Wider than it feels like you should be at first. This is important for the range of motion. One of you will start with the ball and lateral lunges towards your partner while the other person is lateral lunging towards you as well. Once you hand the ball off, both of you will lateral lunge away from other before repeating back to center and handing the ball off again. Repeat!
  • 20 Lunge Battles (each leg!)– This can be done side to side or facing each other since all that really matters is that you have space to stationary lunge. One of you will start out with doing five lunges while the other holds the down lunge position. Once the lunger has completed five reps, they will now be the one to hold the down lunge position while the other partner does their set of five lunges. Repeat until you’ve both completed 20 lunges… then do the same thing on the other leg!
  • 50 Squat-Sit Patty Cakes– Get in a down squat position facing each other. You need to be close enough to play a game of “patty cake” (high five across the body, clap in the center, repeat other side). Do 50 of these! You have to do a lot in order to build that longevity burn!

Cool Down

If you need to do a few minutes of light cardio cool down on a machine, get on it! The highlight will be taking care of each other after with proper nutrition (and snuggles). Whether you’re going out or going home, make sure to fuel up, toast to the great sweat session you both had, and remind yourselves you don’t need to wait until February 14th, 2020 to do this again!

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Fitness

5 Helpful Tips for Choosing the Perfect Personal Trainer

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Set Attainable Goals

Setting goals is important, but setting attainable goals is crucial. Consider how much time you’re able to invest and how soon you want to reach your goal. Personal trainers work best with specific goals—especially ones that are more than just weight-loss related! While weight-loss is a common goal, there are plenty other milestones that are worth working towards! Think pushup goals, running speed or distance goals, and flexibility/range of motion goals.

Observe the Personal Trainer with Their Clients

What kinds of exercises do you see them doing? Is the trainer into it or does he or she seem bored? Does the client look like he or she is working hard and having fun? Do you notice the same exercises being taught to different clients every time? These are all important considerations when searching for the trainer that’s right for you. Most trainers will be able to effectively train you, what matters is finding the trainer who will coach you and keep you motivated throughout your relationship.

Ask for a Consultation

Many personal trainers will offer a free consultation to talk about goals, answer questions and potentially give a 30-minute complimentary session.* During this time, it’s best to come prepared with a list of questions. Use this time to get a feel for their personality and how well you two will mesh. A few questions you may want to consider:

  • What is your philosophy on fitness?
  • What is your background and how did you make the decision to become a personal trainer?
  • What are your costs? Do you have specific packages or plans?
  • What is your desired frequency of sessions and how long do they last?
  • What hours are you available for training?
  • What would a long-term plan look like for me?
  • How do you stay up-to-date with the latest information and studies in the health and fitness world?
  • What do you do to stay healthy and fit?

References

You may want to talk to your gym’s manager about what other clients have said about certain personal trainers to get a better feel for the candidate. In addition to gaining a better feel for the trainer you have in mind, the manager may be able to recommend personal trainers based on what you’d like to gain from personal training.

Consider Gender

This isn’t important for everyone, but for some—gender matters. If you’d feel more comfortable working with a co-ed personal trainer, it’s a good idea to ask your gym’s manager if the trainer you have in mind has experience working with the opposite gender.

When you’re ready to achieve your health and fitness goals, choosing a personal trainer requires a bit of research and patience. However, it’s worth the effort knowing the trainer you choose is right for you!

How did you choose your trainer?

Share your story in the comments below!

*The 30-minute free-session varies from location-to-location and trainer-to-trainer. They may not offer this, but it’s always okay to ask.


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We Can Help You Meet Your Goals

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It’s a new year and, for some, that means New Year’s resolutions. If you’re the resolution-making type or you’re just looking to improve your health this year, we are here to help you stay on track.

Let Us Help

Whether you’re just beginning your health journey or you’re a seasoned pro, we can support you every step of the way! Not sure where to start? Follow along and we’ll share all the ways our Anytime Fitness family can help you succeed.

AF Training

You’ve got goals and our AF Training team is here to help you meet them! Depending on your location, we offer personal, small group and team training. Personal training offers a more hands-on experience to keep you engaged while team training gets the energy pumping with friendly faces cheering you on. Whichever training program meets your needs, rest assured you’ll get the support you want.

My Anytime Fitness App

No time for a group workout or training session? No problem. Thanks to our Anytime Fitness® App, you’ve got access to over 1,100 workouts that will help keep you empowered and active! The benefits don’t stop there. The app also offers goal setting to help you track your progress including your daily activity and calorie intake, allowing you to take control of your health inside and outside the gym.

The Anytime Fitness Blog

We’ve got your workouts and tracking covered, but there’s one key element from the health journey missing—inspiration! If you’re looking for healthy recipe ideas, motivational stories of success or everyday ways you can live a healthier life, the Anytime Fitness Blog is the perfect resource to help you make healthy happen.

Want more?

Count on us to help you out at the gym, inside your app and on the blog. But if you want even more Anytime Fitness coming your way—make sure to follow us on social! You’ll find entertainment and motivation to help power your healthy journey. Find us on Facebook, Twitter, Pinterest and Instagram for awesome content you can look forward to, every day.

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