To everyone that has just signed up for In Health Performance Coaching 8 Week Challenge, props to you for making a commitment to yourself to set some attainable goals over the next 8 weeks. You’ve got Personal Trainers, staff, and a whole community of other Challengers behind you to keep you accountable, to use as a resource and to pick you back up when you’re feeling down. That is a fantastic start! But what about the mental struggle that is creating and sustaining a full lifestyle change not just for the next 8 weeks, but forever! For those days that you’re struggling with consistent commitment, here are 5 ways to jump back on the fitness wagon:
1. Try something new!
If you’re struggling to find ways to stick to a training plan or just get up to the gym for a cardio session it might be time to shake things up. Trying something new is always a great place to start and if you’re a Blackwood Fitness member there is bound to be something you haven’t tried waiting for you at the gym – be that a Group Fitness class, training with one of the Personal Trainers, or just playing on a piece of equipment that’s new to you. Stepping out of your comfort zone and breaking routine could be the ticket to adding something new to your workout that you really enjoy!
2. Shop the sales…
…and I don’t mean for clothes that don’t fit quite right just yet. I’m talking about replacing those saggy, faded gym clothes that don’t do anything to make you feel good while you’re working out! While you’re at it have a good look at the mid-soles of the sneakers you’re exercising in and decide if it’s time to replace them, as wearing a worn out pair of shoes could be causing unnecessary shock on the muscles in your legs, and your ankle, knee and hip joints.
3. Workout with a friend
If you’re having a day where you’re just not feeling it, you’re more likely to push through that lack of motivation when you have someone counting on you to be there for them, whether that be as a spotter or just for a good long chit-chat while you’re both on the treadmills. Using your time at the gym to work out while catching up with a friend makes it so much more enjoyable, and even having someone there as friendly competition can help you challenge yourself to maximise your workout time. First person to hit 1000m on the rower, anyone?
4. Review your goals (or set a new one!)
Every 8 Week Challenger is encouraged to write down all of their goals that’s SMART: Specific, Measurable, Achievable, Relevant and Time Bound goals, then list all of the obstacles they may face and problem solve some appropriate solutions to break down those obstacles that are getting in their way.
Breaking down that overarching goal in to smaller, more manageable steps each can help you focus on the positive changes that you’re making and the little victories you’re accomplishing so you have some ammunition to fight off those negative thoughts if you do decide to jump on the scales and things might not be where you want them to be. Use IHPC’s In-Body scanner to get an in-depth look at the muscle and fat distribution around your body, and using that information in conjunction with body measurements (which you can do at home easily with a dressmakers tape measure) to watch the changes in your body composition without focusing on weight lost or gained. If you’re curious or can’t help yourself, this will give you a better idea of fat loss/muscle gained if the scales aren’t moving, but your body measurements are changing – because yes, that means you’re losing fat and gaining the weight back in muscle… which is a FANTASTIC RESULT!
5. Talk about it!
Let everybody know about it… yes, you’re doing an 8 Week Challenger or you’ve decided to make a lifestyle change, now it’s time to talk about it – tell your mum! Tell your partner! Tell your kids! Tell your co-workers! They are all people that could have some impact on whether or not you achieve your goals, and having all of those outside influencers on your side will help so much more in the long run. They might even have ideas on how to help or motivate you further… maybe the person sitting next to you at work is secretly a powerlifter and could have huge amounts of knowledge about strength training and technique and would LOVE to show you where she or he started with progress photos and give you a whole lot of information, ideas and resources that you could use in your journey to better health!