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.
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
-TRX (Those resistance straps you see hanging in the gym!)
9 workouts to try
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!
Our Guide to Exercising Outside
Heat-related illnesses, including heat exhaustion and heat stroke, occur when your body can’t cool itself properly. In extreme cases, overheating can hurt the brain and other vital organs. Sweat normally keeps us cool, but in some cases, sweat just can’t keep up with your body.
Plan for the Heat
Schedule your outdoor exercise around the coolest part of the day: early in the morning or after nightfall. Take advantage of shaded paths. Wear light-colored, breathable clothing. Choose cotton or moisture-wicking fabrics that allow air to circulate without chafing. Wear a hat, sunglasses, and sports-suitable sunscreen.
We can’t say this enough: drink more water! In high heat and humid conditions, it’s easy to underestimate how much water you need to drink. The CDC directs you to drink 16-32 oz. of water each hour during heavy exercise in a hot environment. If you have a hard time keeping up with that amount, try using flavored water—add a wedge of lime to your water bottle or try a sports drink. If you aren’t on a salt-restricted diet, you can allow yourself a few more salty snacks (like pretzels and chips and salsa) to replenish the sodium lost through sweat.
Exercising outside means you are waving goodbye to the comforts of your indoor gym. For many, that’s the allure—but dressing properly is important. If you plan to break a sweat in a wooded area, put a light jacket over your favorite tank top to make sure you are fully clothed. If you’re working out in a park or on a pathway with little to no shade, make sure to wear a hat and load up on the SPF.
Be Cautious of Overheating
Exercising raises your body temperature, and when the air is hotter than your body, heat can’t dissipate into the air. To make the situation worse, heat gets trapped in dark-colored asphalt and the sun reflects off water, sand and glass, bombarding you with heat from every direction. This environment is ripe for heat-related illness, but with some good sense, you can still enjoy your time outside, without having to pay for it later.
Focus on the experience when exercising outdoors and don’t expect to set personal records. To avoid over-working yourself, wear your heart rate monitor and know your target heart rate for your age and fitness level. The American Council on Exercise even provides a heart rate calculator!
Find an Exercise Buddy or Group
Working out is always way more fun when you do it with friends. It’s also safer—and when you’re exercising outside, safety is top of mind. There are lots of local exercise groups on Facebook and some Anytime Fitness clubs offer free outdoor workouts in the month of May to kick off a summer of fitness fun. Check with your local Anytime Fitness to see where you can find a class!
4 Ways to Stay Motivated During Your Workout
We’re all tempted to cheat on our workout at times—whether you’re talking yourself out of doing that last set, debating if you really need to do cardio today, or convincing yourself to not do leg day so you can walk tomorrow, experiencing a lack of motivation in the gym can be just as detrimental as experiencing it before you get there.
We believe that the only workout hurdles that test us are the ones we jump over, so we’ve compiled a list of ways to stay invested during your entire workout. You’ve got this!
Make it a friendly competition.
Even if you don’t have a competitive nature, having to push your efforts in relation to someone else can be a major motivator. Whether it’s the stranger running on the treadmill next to you or a dedicated workout partner that’s a little bit closer to where you want to be, letting someone else’s motivation rub off on you will help you push yourself farther, keep going longer and stop you from being tempted to quit.
Make a bet.
From fitness accountability apps to friends who won’t let you off the hook, there are plenty of ways to hold yourself accountable—especially when there’s cash on the line. Make a bet with yourself, a friend or an online community about a goal of yours. Whether it’s frequency of workouts for the next two weeks, amount of progress made over the next three months or the amount you’re able to deadlift this time next year, putting your paycheck on the line will make you think twice about skipping that extra rep
Setting physical goals are great, but what powers you to achieve them? The satisfaction isn’t always enough incentive for you to see your goals through, so try giving yourself a tangible reward! A new pair of headphones or maybe a pair of jeans, even a dinner at your favorite restaurant are all awesome ways you an encourage yourself to stay motivated.
Consider a trainer.
Many people think that they don’t need a personal trainer if they know what they’re doing, but working with a trainer at any level can help kick your workout into overdrive. Having a professional there to remind you about form, technique, and following through on each rep will take you further, encourage you to work harder and keep you dedicated for the full duration of your workout.
Sometimes motivation is hard to come by…but with these tips, you’ll be ready to kill it at the gym for the entire time, every time!
7 Essentials You Need In Your Gym Bag
From a change of clothes to your trusty deodorant and everything else in between, gym bags are both unique and necessary. But the problem isn’t coming up with things to put in them, it’s editing down the list in order to fit everything into your bag. Instead of cramming useless items into your bag, follow along for a list of our top must-haves that will keep you prepared and ready for the gym—or ready to freshen up afterwards.
If you’re running short on time and the prospect of getting a shower in after your workout becomes less likely than you originally planned—these wipes are here to save the day. They’re big enough to use on your whole body and won’t leave an icky residue. Keep a pack of these in your bag and you’ll unlock the keys to those lunchtime workouts you’ve been wanting to do!
If dry shampoo isn’t already in your gym bag, it needs to be—STAT. Depending on your hair needs, you may already have a preferred brand, but we like this one because it’s small and fits in a gym bag easily—but not too small so you have to constantly replenish. It also has a fresh scent that will leave your post-sweat sesh hair feeling rejuvenated and lively.
Everyone’s gym bag holds small odds and ends that don’t quite have place. Contact cases, bobby pins, band-aids, or travel toothbrushes—whatever items you need that don’t have a home now do thanks to this versatile drawstring pouch.
If you love your classic BlenderBottle, just wait—it gets better with the introduction of the ProStak system. Keep snacks to power your workout in the storage system or use it to hold your supplements and powders. Whatever you choose to keep inside, make sure to keep it on hand in your gym bag!
Getting into your fitness routine has few negative impacts on your body except for one: dry skin. More showers, more sweat—all of it can cause your skin to feel parched more often than not. If your face is in need of serious moisture, keep this stick in your bag to perk your skin right up!
This isn’t your average towel! It’s compact and made with microfiber making it extra absorbent and it can handle both sweat or post-shower drip, alike. Perfect for an extra hard and sweaty workout, this towel is made for your gym bag.
The most important rule for any gym bag is this: make sure it doesn’t stink. There’s nothing worse than a gym bag that reeks of sweat and smelly tennis shoes! Don’t worry, there’s a solution for every problem and in this case it’s a genius bag that holds all your stinky things and keeps them (and their smells) contained.
What’s your favorite gym bag goodie you can’t live without? Share your must-haves with us!
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