+ Make a workout calendar. To wake up every day knowing what your workouts will be is to succeed. Have a plan and going after it!
- Don’t go to the gym and hop from machine to machine. Go with intent. Know what muscle groups you’re working each day. And if you don’t know where to start, join a program that tells you exactly what to do.
+ Make a meal plan. Plan out each day hour to hour from meals to snacks. Prep on Sunday’s and be ready for your busy week!
- If you don’t plan it out, you’ll either reach for the option that is most convenient, which is most often not the most nutritious option, or you will go without food altogether which is the worst nutritious option.
+ Find people to keep you accountable and motivated. Participating in a Facebook group with women who inspire you, or embarking on your fitness journey with a significant other or friend is going to make you more likely to succeed!
- You can’t do this alone. If no one knows your goals there’s nothing keeping you going besides yourself, and we most often disappoint ourselves first. If you share your goals and journey with everyone you know (or just one person) they’ll know if you quit, but they’ll be proud if you succeed.
+ Set Goals. You need to know what it looks like to succeed. Take measurements, take before pictures, or gauge your success by how many pushups you can do or the amount of weight on the squat bar.
- Don’t set physical goals and don’t set goals based on the scale. Further, don’t weigh yourself every day! If your resistance training while trying to lose weight, you’re going to gain muscle mass, so you’ll see the numbers on the scale fluctuate. Don’t let the number determine your success. Further, don’t set the goal to have a 6 pack or a thigh gap, the physical changes will come but make realistic, measurable goals.
+ Make it a lifestyle. Eat healthy but live your life. If you love sweets, you love a glass of wine a few days a week or a giant burger on date night, then do it! If you don’t treat yourself you’re making this journey that much harder and unmaintainable.
- Don’t go on a temporary diet that makes you restrict calories. You will gain the weight right back because the diet isn’t maintainable.
+ Reward yourself. If you reach a goal you need to reward yourself. It doesn’t have to be with food, although a cheat meal could be overdue! A reward could be a pair of Nikes, new workout clothes or a water bottle. Something that will help you further succeed on the journey.
- Don’t reward yourself every week! Once a month or every other month will be easy on your wallet and provide a cheat meal when needed!
+ Push through your workouts with a positive mindset. Keep telling yourself you are capable and you will finish.
- If your mind is telling you you’re tired or you cant do it, your body will quit. Your mind fails before your body does.
+ Workout like your fitness inspiration is standing in front of you screaming at you! I work out like Jillian Michaels is screaming at me, like I’m auditioning for her workout program cast. I know it’s silly, but my body is thanking me for it and so is the mirror!
- Don’t quit because you’re working out at home or no one will notice if you stop. You will notice. You will be disappointed. You will have let yourself down. You’re only cheating yourself.
+ Do better than you did yesterday. If yesterday you fell off track with your workouts or meals, you can only improve during the days to follow!
- Don’t use yesterday as an excuse for today. If you fell off track don’t give up. And if you killed it yesterday, don’t use that as a reason to slack today. Every day counts!
+ Find a coach or a resource you can go to when you have questions. Nutrition, injury, workout routine, all aspects of this journey matter. Having someone to go to when you’re not reaching your goals or have questions is essential.
- Don’t do this alone. Don’t rely on Google to answer your questions. Find a reliable person who is educated and has resources to help you!