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 By: BiologyBabe
It's just about that time of year; all the "resolutionists" are beginning to wane from the fitness centers and gyms, as the triumphant need for change and health has begun to fade away. In the first month of the New Year, gym and fitness center memberships rise dramatically, by as much as 30-45%. Unfortunately, by March, over half of those new members are gone, or never set foot back in the facility after joining, and even worse 50% of those people who start a program, drop out within the first six months. So what is it about the New Year that induces the need to lose weight, stop smoking, lift weights or enact any positive healthy lifestyle change? Why are we not easily driven to get healthy and lose weight by our family, our significant others, our children or just ourselves? Even the ever looming threat of heart disease, diabetes, and chronic obesity does not keep those in need in the gym; it does not keep those who are over eating from grabbing another bite here and there. It's not at all uncommon to feel tremendous need for change one day, and then be so overwhelmed by the aspect, and even without knowing it, self sabotage and give up before we make a good, consorted, effort. Is it the fear of a new place? Don't know what we are doing? Insecure about our bodies, clothes, or knowledge of the exercises we want to do? It isn't always laziness; I am going to help you learn how to make yourself really want to exercise, and eat right, not how to temporarily fix this or that, and ways to get motivated and get with the program and start seeing results!
Keeping it up the first three weeks is very important, this is the time it takes for us as people to form a habit, and we want to create a positive, healthy and permanent habit.
The end goal must be constantly on your mind, and reminding you or your next action and how it will aid in achieving your goals. When an immediate goal presents itself, such as a hot date, wedding, or competition; the end goal is the motivation itself. You want to look good on your date, on your wedding day, and being on stage in a very small bikini is a sure motivation!
  Click To Enlarge. Being On Stage In A Very Small Bikini Is A Sure Motivation! Monica Brant At The 2007 Olympia. Realizing the profit to be gained is fine enough for some while others might be scared into doing something about their health. It can still be difficult to realize your daily goals of eating and working out, so here are some ways to get it done today and maybe even a little easier!
Set up some regular mental cues to help yourself maintain your commitment to exercise, such as packing your gym bag the night before, putting it by the door, schedule exercise on your calendar and handheld device or phone.
Find a good role model... someone who started in the same place you did, and try to feel inspired by their goals and their achieving them. Remember to be realistic and to set goals that are attainable so that you don't become frustrated and upset with yourself later for failing at a goal you did not achieve. Related Goal Setting Articles:
Don't focus on what you have to give up; time, alcohol, junk foods. Just try to focus on the positive aspects only, no matter how simple this seems, eventually it works!
We have all heard it before; setting a specific goal is paramount in your overall success. It's 100 percent true; if you don't know what you are working towards, how do you know when you have achieved it? The simple act of setting a goal can be motivating all by itself. Setting a small, daily or weekly goal, consistently... such as "I want to do 30 minutes of cardio, two days this week," or "I won't eat any processed foods this week," "I will drink 1/2 gallon of water today," and "to lose 10 lbs by the end of next month," takes you from just wishing and day-dreaming to moving towards a reasonable, realistic end target.
 Click To Enlarge. Set A Small, Daily Or Weekly Goal. Setting a specific deadline will push you to give it your all and get the most out of your time between goals, every one day that you achieve your small specific goal; you have succeeded and can now set another!
Jotting down a list of basic, one-word reasons why you are following a program and why it must be completed in your set time-frame is a great way to keep in touch with your goals; post this list on the fridge or mirror, or any place you are forced to face daily. Remember, your new lifestyle must be a constant presence in your life, which means your home, your car, your desk or space at work.
In addition its important to keep a record of your changes in reference to circumference measurement; this is a much more accurate, and telling way of measuring the changes in the body, than a weight scale. Even a body fat monitor is a good general gauge, but most gym goers aren't aware that those hand-held or on-the-scale foot electronic impedance body fat monitors (i.e. OMRON) are off by as much as 3 percent in either direction. Variations in a woman such as water retention can effect the reading of these devices. The tape measure ladies, cannot lie, if your body has become smaller.. it shows in numbers.
I know, some may cringe at the thought of baring our flaws for the camera; but seeing the changes taking place in your body, will keep you going when you feel like there is no repayment for all your hard work. Take a picture in shorts and a work out bra, or a two piece bathing suit, or at least a form fitting outfit; if you are especially brazen, you can take nude progress photos with a Polaroid or just your web cam (be sure to hide the files if you share your computer!). This will give you a clear, untouched image of yourself and your changes.
It's important to use the same outfit (or none) every time, and try to take the photos at the same time of day, in the same location. Take a front, back, and side shot. Be sure to note your weight, or measurements taken on or near the date the photo was taken. It's important to post the photos somewhere in your home, perhaps next to your list of goals and reasons; seeing your body daily will help you become better acquainted with it again. People tend to hide from their own bodies when they are insecure about the way they look, or if they aren't healthy. Take a new photo weekly, or every other week. The changes will seem small at first, but after a few weeks of consistent adherence and self-discipline, they will become apparent daily to yourself and other around you.
Whether you use an online blog, a handheld, or just a spiral notebook, it's imperative to record all of your efforts. Did you take up running? Keep a log of miles, pace, and heart rate; lifting weights now? Write down what exercises you did, for how many sets and repetitions, and how much weight was used; this way next time you are in the weight room, you will know if you are progressing or moving backwards.
Just trying to eat right, or eat less? Keeping a food log, of what was eaten, how much, and what time, gives insight into what makes us want to eat when we shouldn't, and maybe where we are getting the extra calories. Keeping a journal or blog of your efforts keeps you right on track, and avoids time wasting mistakes, because just check your records, the log doesn't lie.
Trouble getting out of bed to exercise? Try to play some energizing music. When played just before a work out, it can seriously motivate you. Find a favorite CD or even just a certain song that gets you pumped up and makes you want to move!
Finally, selecting an exercise routine or a certain diet because your mom, friend, or neighbor lost 50+ lbs, is a sure way to failure. Select an activity that you actually enjoy doing; choose healthy foods that you like and you know you will prepare.
Don't like large crowds? Group exercise classes probably aren't for you. Hate water? Aqua-size is great for the body and overall fitness, but not if you wont get in the water! The point is, if you love dance, find a dance based fitness class, if you love walking, but have small children, take them with you and work out on the play ground equipment along with them. Just find something, anything that is fun for you to do, and you will never want to avoid doing it. A few things to consider may be; is the program convenient for you and your family? Think of the time of day, number of sessions per week, flexibility with your schedule and life, your accessibility to the required facilities, all can make or break your success. References:
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