This is a sponsored conversation written by me on behalf of Fit4Less. The opinions and text are all mine.
While I was standing in line at our local Starbucks one morning last week, there were 2 women in front of me who were engrossed in an emotionally-charged conversation about…you guessed it…weight loss.
Given their rosy cheeks and sweaty hair, I assume they had just finished some sort of exercise class together, but rather than feeling invigorated and pumped and ready to tackle the day ahead, they seemed tired and defeated and spent the entire conversation complaining about how hard it is to keep their fitness and weight loss resolutions.
They’re eating clean.
They’re hitting the gym 4 times a week.
Their activity trackers confirm they’re getting in 10,000 steps per day.
One of them is juicing.
The other has cut out sugar, carbs, and dairy.
They’re burning more calories than they eat.
And yet, they aren’t losing weight.
It was an interesting conversation to eavesdrop on, and I genuinely felt sorry for the 2 of them. I could sense the intense feelings of discouragement they were both feeling over doing everything right but not seeing the results they deserved.
Have you ever felt that way?
Have you ever made a conscious effort to eat healthier and exercise more, only to find yourself either staying the same size or gaining weight?
And I know it can be downright depressing.
Why bother trying if you aren’t going to see immediate results, right?
The good news is that it IS possible to get in shape – and stay in shape – and today I’m teaming up with Fit4Less to teach you how to stick with your fitness resolutions so you can make 2018 your best year yet!
Aim for consistency and progress, not perfection.
When it comes to making New Year’s resolutions, one of the worst things you can do is focus on perfection. The more rigid you are, the more likely it is that you will fall off track, and an all-or-nothing attitude will make set backs that much harder to overcome.
You’ve probably had a friend or family member commit to a crazy diet or exercise regime that required them to cut out entire food groups and spend a large portion of their day at the gym, and while such plans often yield unbelievable results in the short-term, most people end up crumbling from the pressure of it all and inevitably gain all of the weight back (and then some).
A much better approach is to set realistic goals and track your progress over time rather than obsessing over every single detail.
Invest in yourself.
Spending money on ourselves and our goals can sound both scary and frivolous, but what few of us realize is that investing in our health is one of the least risky financial decisions we can make. It can help prevent illness and injury, increase productivity, improve energy levels, decrease health-related expenses, and boost self-esteem, making us happier and more successful both at work and within our personal lives.
And when you factor in the fact that Fit4Less makes high quality fitness affordable, and provides more Canadians the opportunity to achieve their health and fitness goals with low cost plans that start at $4.99 every 2 weeks (plus a joining fee*), you really can’t go wrong! With a 30-Minute Express Circuit™ and virtual fitness and virtual cycling, you can get the same high quality fitness out of a gym membership with Fit4Less for one-third of what some other gyms charge! And for families and couples, Fit4Less offers a Black Card membership with 2 commitment options:
- Option 1: No commitment. Requires a $44 joining fee plus applicable tax and a 30-day notice to cancel a membership.
- Option 2: One-year commitment. No joining fee required.
*Special conditions: When joining you will be required to pay a $44 joining fee plus applicable tax based on the purchase of a 1-year membership. Payments plus applicable tax will commence every two weeks based on your start date. No additional fees are required above the specified fees. Other conditions apply, see club for details.
Focus on one, simple change at a time.
While some research suggests that it only takes 21 days to change a habit, others argue that it can take a lot longer before a more complex behavior becomes automatic. The takeaway? Commit to one, simple change at a time to increase the likelihood that you’ll be successful.
Now, this doesn’t mean you can’t make multiple goals for the year ahead. You just need to be realistic with your expectations, and realize that you may not be able to focus on each goal at the same time.
My suggestion is to make one overarching goal and then identify a handful of changes you can make to turn this goal into reality over the course of 12 months. For example, if your big goal is to lose 10 pounds, your monthly goals might look like this:
January: Join a gym and test out equipment and classes to find something you enjoy
February: Commit to 30 minutes of fitness 3 times a week
March: Keep a food journal
April: Commit to drinking 8, 8-ounce glasses of water each day
May: Ensure you are eating a serving of protein with each meal
June: Get stress under control
July: Load up on vegetables for at least 2 meals per day
August: Start a gratitude journal
September: Learn the art of meal planning and prepping
October: Ditch liquid calories
November: Commit to an extra 30-60 minutes of sleep each night
Make sure to check in with your short-term and long-term goals each month to ensure you are staying on track, and make changes where necessary.
While the idea of setting one big goal with 12 smaller, supporting goals sounds great in theory, most of us have a ‘go big or go home’ attitude, especially when it comes to our fitness and weight loss goals.
We want big changes, and we want them now!
If this sounds like you, don’t be afraid to set multiple goals, but make sure you prioritize them to ensure you are focusing your efforts where they really matter when life gets busy and you’re stretched thin.
Track your progress.
If you’ve spent any time on social media lately, you’ve probably seen a new movement in which women are encouraging us to step away from our bathroom scales and focus on other, more important things when it comes to fitness and weight loss.
How do we feel? How do we look? How do our clothes fit?
While so many of us have been taught that the numbers on our scales are the be all, and end all when it comes to fitness and weight loss, society is finally catching on and dispelling that myth.
A much better gauge in your progress is to take pictures and measurements, schedule monthly check-ins, and make adjustments based on what you see.
Make time for rest and recovery.
Overtraining, or not allowing your body ample time to rest and recover after exercise, can hurt you in so many ways. The more you wear your body down, the more your put yourself at risk for injury, and by keeping your body in a constant state of fatigue, you will inevitably make it harder to train at an optimal level.
Also? You’ll probably stop seeing results! So before you adopt a new workout regime, take the time to put together a sustainable plan that allows ample recovery time in between training sessions, and make sure you’re eating a well-balanced diet, getting enough sleep, and keeping stress at bay as much as possible.
Maria Robinson once said, ‘Nobody can go back and start a new beginning, but anyone can start today and make a new ending’, and while I don’t know what my ending will look like, I do know that I don’t want to look back at my life 10, 20, 30 years from now and wonder why I spent so much time wishing for things, and not enough time setting myself up for success so I can actually achieve them.
So this year, I’m all about CHANGE.
How about you?
This is a sponsored post. All opinions are my own.
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