We all have an overall big goal that we want to reach, but its important to break that goal down into smaller goals so it will be more realistic. We have a few tips to setting more realistic goals that can be sustained long term;
With summer around the corner it might be easier for you to get your outdoor workouts in versus indoors or maybe not depending on how hot it gets where you are. Either way to can be a challenge to stay on track. We are here to help by giving you our top 10 tips to staying on track this summer.
1. Make a plan in advance
2. Set attainable goals
3. Morning workouts are cooler
4. Eat smaller portions, but maybe more frequently
5. Choose healthier substitutions
6. Don’t drink your sugar
7. Be consistent
8. Create a routine you can follow
9. Short workouts are better than no workout
10. Stay positive and surround yourself with the same
If following these are extra difficult for you started picking a few and being consistent and then add on more as you go. Keeping these 10 tips in mind to make it through summer can be super helpful especially depending on your goals.
Fat loss without a gym is very much achievable. Having accountability will make your fat loss that much more achievable especially without a gym. If I had to describe how to achieve this, in 1 word, my response would be “circuits.” Circuit training or HIIT using your body weight will get you there as long as your hold yourself accountable.
Like any exercise you just have to make yourself move. If you do not have accountability and do not move, nothing changes.
Maybe you don’t have access to a gym and you don’t like spending hours on the treadmill, but still want to achieve fat loss, circuit training is for you.
To create yourself a circuit chose any 3-5 movements that you can do using body weight or dumbbells. Then select the number of reps or time that you will be doing each exercise. From there pick how many rounds of all exercises you will be doing and a timeframe in which you wish to finish them all.
If you look at this as a positive as you will not have to drive to the gym and you can complete these exercises just whenever you can fit it into your day. This will make it more achievable and easier to hold yourself accountable to complete. Also remember, dialing in on your nutrition is key is key for fatness as well.
Not everyone likes having someone hold them accountable. Its not always “fun” or “comfortable,” but at the end of the day if you can’t hold yourself accountable for your goals it might just be the best option. Remember your “why” and the end goal.
Also, not everyone wants to workout with someone for various reasons, but you may just be overthinking it. Even if you do not want to have someone work in with you or are worried about doing their workout, you don’t have to. Sometimes it can be motivating if you have a workout/accountability partner that motivates you to get to the class, park, or gym (because we all know thats half the battle) and work out at the same time. This can sometimes help push you for that last rep or the last 5 minutes of cardio you do not want to do, just seeing them there with you.
Do you know how many hours of actual “deep” sleep you need? Most of us don’t.
Holding yourself accountable to being in bed by a certain time can be much more important than you may think. Getting enough sleep can help the following:
-can help curb inflammation
-and overall helps your body repair itself
While you sleep the damage caused by stress, working out, ultraviolet rays, and other harmful exposure is being repaired. If thats not enough, it has also been known to help in weight loss as well.
So before you click start on season 3, episode 1 on Netflix give it a second thought.
Finding out what works best for you is very import and an easy way to do this is keep a health journal to track what goes on in your daily life to analyze later. A few additional reason
- Pattern Recognition
If you occasionally have a reaction to food, get rashes, or get what seems to be allergies keeping a health journal can help tell you over time what may be causing these things so you can make changes.
2. You Can’t Change What you Don’t Recognize
There is a reason fitness minded individuals keep track of their food and workouts. This allows them to better determine what does and doesn’t work for them. If you don’t know what works or doesn’t work you cant duplicate it for success. This is why tracking what you consume, your workouts, and even daily things you do every day for long periods of time is important. Tracking your medications, new and old can also be very helpful as well.
3. Noticing Foods that Cause you Discomfort
If you are tracking what you consume you are more likely to be able to determine what may be causing discomfort, rashes, or any food allergies you may have without food allergy testing.
4. Prevents you from Continuing the Same Pattern
Keeping a journal will help you notice when foods or certain lifestyle factors are getting you off track or causing you to binge. This can help you in the area of the foods you consume and the amount of sleep you may or may not be getting.
5. Easier to Stay on Track
Even if you just keep this journal by your bed or in a public place and you take 10 minutes to write things down before bed this adds an additional layer of accountability to yourself.
We’ve all experienced it at one time in our fitness journey. When you do so well for a week, maybe 2, or even a month, and then you fall off of the wagon. Maybe you decide to give it a go after a few days pass.
1. Stop Dieting
This couldn’t be more true. JUST STOP DIETING. STOP RESTRICTING. Whether you have someone create your meal plan or you follow one you’ve created yourself it’s important to remember that the changes you make in your diet should be sustainable for you and your lifestyle.
Make a plan to start eating more nutrient dense food. Food that is less processed and that can be found on the outside perimeter of the grocery store. If you start out with small changes in your diet you are more likely to succeed long term. Eat more whole foods and less frozen or processed foods. Do not completely cut anything out cold turkey.
2. Does the gym make you nervous?
The gym can be nerve racking for all of us at times. Whether it is a new setting or not. Make a plan so you know what action to take before you even show up. If the gym isn’t for you, find a park or even in your living room.
There are many body weight exercises out there that are very effective and you can even incorporate HIIT circuit training and light dumbbells.
3. Motivation VS Accountability
Sometimes it’s not motivation we need, its accountability. No one is motivated 100% of the time. Finding an accountability partner can be very important when you have new goals to reach especially along your fitness journey.
Accountability partners can’t always be your friends as sometimes our friends may tend to give in or be more lenient on us at times. Find a true accountability partner or coach that will push you and help you stay on track to meet your goals. Be sure to do your research and ask questions when looking for a coach and forking over your hard earned money.
If you would like to find an accountability partner in your area ho would be new to you check out our app GymCollab on the ios store. This app can help you find a workout and or accountability partner.
Its much easier than you think. Making small changes to your habits can get you started not he right track to be healthier and feel better.
- Losing 1LB a week means you’ll be 52 pounds lighter in a year. Losing just 5 to 10 percent of your body weight can improve your blood pressure, cholesterol, and blood sugars, according to the Centers for Disease Control and Prevention.
- Once a week take a trip around your local big box store and you will add an extra 12 miles a year.
- Take the stairs instead of the elevator, you will burn double the calories.
- Olive or coconut oil instead of butter- This can reduce your risk of heart disease.
- Cut your tv time by a few hours- it’s been said that those who watch tv 6 or more hours a day live shorter lives.
- Go to bed 10 minutes earlier- Most of us need between 4-6 hours of sleep a night. 8 isn’t always necessary.
Beginning a journey of change can be overwhelming and stressful. Developing healthier habits isn’t always easy, but is possible if you know where to start and the steps to take. We’ve listed a few below to get you started, especially for those new year’s resolutions.
-Plan: Make a plan that is sustainable and stick to it. Write it down, put it in your phone, or put it somewhere that you are constantly reminded of it.
-Change your surroundings: Sometimes we grow out of our situations or circle of friends and that’s ok. Making a change in your surroundings and or circle of friends you surround yourself with can be one of the biggest life changing and goal accomplishing changes you can do.
-Ask for Support: Ask for help when you don’t know where to start. Look for resources and or get an accountability partner. An accountability partner can be so helpful in not only your fitness journey, but also your daily life goals.
-Track your progress: Whether your are tracking in an app or writing it down tracking your goals and progress are so important in order to show where you started, are at, and where you are going. Its harder to avoid or not do something if it’s right there in front of your face as a daily reminder.
-Dream: If you don’t dream and set goals you will never know the possibilities, but also don’t forget to start by setting short term goals that lead up to long term bigger goals. Don’t let people talk you out of your goals and remember it’s only failure if you don’t learn from it.
-Fill your time with healthy activities: Change your daily routine and incorporate healthier activities and other activities that you learn from daily.
-Reward yourself: From your goals, don’t forget to reward yourself as you reach them.
-Be patient: Patience isn’t most of our virtues, but being patient is so important as you aren’t going to see immediate change overnight for just about any goal you set. Consistency is key when setting, executing, and reaching almost all goals big or small. Greatness takes time.
Accountability in general can be a struggle to keep up with, especially at the start of the new year. Everyone has their 1, 2, or 3 resolutions and so many of us are trying to figure out where it fits in our schedules and where we will find the time. The one major question you should be asking yourself is why? Why are you making this resolution and what makes January 1 2017, 2018, 2019, 2020, 2021, etc the specific start date?
It shouldn’t be. Just find YOUR WHY. Remind yourself daily, multiple times a day, what that why is.
Then comes the WHAT. What are you going to do to get there? Do you have a plan? Is it sustainable for your lifestyle, work schedule, and personal life? Here’s your very simple answer: It’s about CONSISTENCY, SUSTAINABILITY, and ACCOUNTABILITY. It doesn’t matter what the date is.
There is something out there for everyone and we give you a list of our top 20 to think about below. Try something and if it doesn’t work, try something else. We are all different, at different places in our lives, and the same thing may not work for the same 2 people.
1. Weights in the gym
2. Strength training using body weight
3. Cardio; HIIT, LISS, MISS, HISS
4. Sports; Volleyball, basketball, baseball, softball, tennis, powerlifting, etc
6. Yoga or hot yoga
11. Spin Class
13. Trail Walking
16. Surf Set