getting motivated

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7 Day Plan To Get Back On Track

Get back on track and motivated in 7 days.

Whether it's coming back from a holiday, recovering from sickness or from being just plain lazy for far too long now, it's time to get you back into routine and fit again. I’m helping you with 7 easy steps that can get you motivated again and ready to kick butt!

Day 1: Write down your goals.
You may have set some goals before, but did you write them down? Did you just think of a time you need to be fit for and just hope it would happen? Write them down, stick them on your fridge, near your computer, somewhere.

What do you want? (Specifics E.G. Size 10 jeans, lose 5 kgs 3cms off your arms)
When do you want it?  (E.G. My birthday 21st of July 2016)
Where will it be? (Out with friends, getting dinner)
Why do you want it? (You need to feel confident in your new dress)

How are you going to achieve it?
How is it going to feel when you achieve it?
How is it going to feel if you don’t?


Answer these questions, keep them close.



Day 2: Throw out 'junk' food/processed food.
Try it for 1 week, not only will your body be able to burn fat more efficiently, but your skin will clear up, sickness will drop and you will feel healthier and you will notice a slight change in your waistline.
 


Day 3: Plan out a new routine.
Planning is key, working around a schedule to fit in work, study and play and keeping it balanced is the best way to not burn out and get tired. Sort your day into hourly blocks and work from there. Plan at least a few days in advanced if possible, and each morning sit down and write out your 'to do' list for that day.

 

Day 4: Create a work out playlist.
I’ve written about how music can motivate you and keep you energised throughout your session., release endorphins and get your blood pumping. Make sure you make something long enough that it can take you from the time you need to go to the gym and to the end of your warm down.



Day 5: Buy some workout gear or equipment.
I think investing a bit of money no matter how much or little it is can keep you more inclined to exercise when you have something to show for it. Equipment to use at home, a new training program, some new shoes, clothes even. 



Day 6: Do something different.
Go hiking, try a sport maybe even some new fitness yoga hybrid that your friend Michelle has been raving on about.  Doing exercise is obviously not the most enjoyable thing in the world for many people, but the results are, and if you can do something different that is a step closer to getting you fit, then just do it!

 

Day 7: Book in with a Personal Trainer.
This is the final step when it comes to committing to your results,  some PTs can be can be a luxury, but even just getting them to write you a program can be a great start. Although all of my clients get to experience my dad jokes, missed numbers whilst counting reps and massages. Check out the Eat Run Lift Trainers if you're from Brisbane.

It doesn’t have to stop there, you can do many more things to continue and narrow down your goals. If you need your hormones checked see a doctor, need a meal plan? See a nutritionist.

What have you done in the past to get yourself back on track?

 

8 Things I Wish I Knew Before I Started Training

1. Progress is not always linear
When I first began with my fitness routine there would be months where I would lose a few kilos and a few centimetres, and other months where I would get measured and I had actually gained size. Remember that the progress doesn't always go the way that you expect. Use the unexpected changes to help you establish what in your routine is or isn't working for you. Find what your body adapts to best and roll with that.

2. Rest, rest and more rest
It's important to actually make sure that you are getting 8-9 hours of sleep per night. If you are training regularly, still busy with every-day activities and then not sleep enough you will become rundown and potentially get sick or injured. Never underestimate the value of getting a full nights sleep.

3. Workout buddies aren't for everyone
I used to always read that you should have a workout buddy to keep you motivated. Are you a competitive person? Because I am. If you have a workout buddy don't try to out-do them just for the sake of being 'better' at something, this can lead to injury. Workout buddies are good for some people, but not everyone.

4. There will be days you will hate exercise
Some mornings you are probably going to wake up and go, "No". If you have exercised for the last 4 or 5 days in a row, then listen to your body and give it a rest. If you haven't, get up, get out and get moving. Too often people skip, "just one day here" and "just one day there" and before you know it the entire routine has fallen to pieces. You're not always going to be motivated to go to the gym, that's the harsh reality of it, but it's about how you can get around that and still make yourself exercise.

5. Motivation is a beast that needs to be fed constantly
Regularly find things that inspire you to change up your routine, add in something new, or just try a new fitness activity. If you need motivation we have the perfection solution right now, the 8 Week Transformation Challenge. We will provide you with 'fitness missions' for each week to keep you motivated, a whole workout plan to follow, online coaching (so you can be anywhere in the world), and exclusive tips, recipes and video content. Register today 8-wtc.com (registrations close August 15, 2015).

6. Find the real reason you are exercising
Exercising to get your 'bikini body' isn't something that's going to keep you going in winter, just as exercising to fit into a dress for your *whatever event* isn't going to keep you motivated after that date passes. Find something more substantial that motivates you, you don't need to tell anyone else what it is. Only you need to know. Be healthier for your family? Set a good example for someone else? Fight off illnesses or health conditions you may be genetically predisposed to? There are plenty of good reasons to be fit and healthy.

7. Comparing yourself does more damage than good
Don't compare where you are at in your journey to where someone else is at in theirs. Everyone has different challenges, different set backs, different body types and follows a different routine. Comparisons often lead to self-doubt.

8. Learn when to re-adjust your goals
Adjusting your goals is a good way to help you stay motivated, and to achieve greater results. At first you might focus on healthy eating, and then shift your focus to gaining muscle, which will in turn help you burn fat. Notice your body changing and learn when you need to shake things up - this will help prevent plateaus. If you have lost a bunch of weight, but aren't looking toned at all, perhaps it's time for less cardio and more weights? Or if you're eating a high carbohydrate diet, but you're not exercising as frequently any more, you could be gaining weight by eating more than you need to.

It's important to remember that a 'successful fitness journey' is going to look different for everyone. There will be ups and downs, times where you feel like you are on top of the world, and other times where you want to give up. Just keep taking it day by day and eventually you will wonder why you hadn't started sooner.