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5 Rules To Keep Your Fitness Resolutions


With each New Year, millions of people come out of the starting blocks fired up and eyes on the goal ready to make their fitness and weight loss dreams come true. Tried hitting up your local gym lately? It’s like throwing down in a tightly packed 64 color crayon box. Check back in a few months and that number will seemingly drop by half or more.

Still, you don’t need a new year to start a resolution and you’re not the quitting type. Here’s why– perfection is only for the perfect… and I’ve yet to meet a perfect person across the board. It goes back to the whole expectation post I did the other day–when “life happens” or we don’t reach our expectation of perfection, I’ve seen it too often transform into something that stops people dead in their tracks, which leads to:

…“boomerang behavior,” i.e., when disappointment from a failure to tame a bad habit causes us to pile on—binge eating, say, after a broken diet.”

So here’s a great article I gleaned from with some great points on how to navigate your resolution to get fit and stick with it through your goals and beyond. Call it “resolution glue”– and it’s good all year round. After all, you don’t need a new year to start an awesome resolution:

Don’t Let Your Eyes Get Bigger Than Your Plate

Too many goals and “will dos” can overwhelm and leave other areas untended and shivering in the cold of neglect. Back in the day (13 years ago) an experiment gave one group of people two numbers to memorize and another group seven. They were then given a choice between chocolate cake and fruit salad. The low digit group picked the fruit. Those wrestling with seven digits picked cake. In other words, the more the person had to worry about, the better the chance they’d make a poor choice in crunch time. Nerdy, but here’s the point: willpower gets weaker the more stress you load. Make your program your resolution and once you become habituated with it, taking on additional “can dos” won’t leave you failing.

Write Your Goals Down

Putting goals down on paper is an investment. It’s no longer rattling around in your head– it’s out there to see and be seen. It frees your lofty goals from the back and forth of “What if” and other internal battles you’ll run it through. On paper, it’s free… and you’re more likely to freely accomplish them.

Team Up!

Hello, Fit Spot! This is one of my big mottos: SUPPORT IS EVERYTHING. It’s why I became a Coach, why Fit Spot! is in place, why Challenge Groups rule and it’s why people who get involved and plug in tend to have more success than going it alone:

“Teaming up with others is particularly powerful given our social natures and reluctance to let other folks down. In fact, there’s been considerable research over the years into and around the subject of conformity, showing that difficult undertakings of all kinds are far easier when we have even just one ally. (There’s a reason why Mormon missionaries always come to your doors in pairs.) Some resolutions, in other words, are better achieved by including others—say, by agreeing with a buddy to work out … regardless of weather or the previous night’s late partying.”

Get Out  Of Your Own Way

Sometimes we create our own obstacles. Obstructions you may place in your own path can be the ones that trip you up despite your best intentions.

Regardless of the intensity of  your desire, you may still find that motivation is not enough to insure that resolve is enough to achieve a goal:  After students heard a lecture on the importance of inoculation, most said afterwards that they planned to get one—but only 3% actually did so. Meanwhile, students in another group—given the same lecture—were almost 10 times more likely to get inoculated. Why? They also got a map of the campus, and were asked to plan their route to the health center and pick a date and time to go.

The lesson: Sometimes motivation isn’t the problem. The problem, rather, is “channel factors”—simple but powerful obstacles that stand between us and our goals.

In other words, if you find late night cookie binging is your weakness, get rid of all cookie temptation in your cupboards. (Shakeology plug: it helps). If you find working out at night just doesn’t happen, get up and work out in the morning. If you gorge on crap when you go out to eat, start planning your meals and feed yourself at home or work. Punching potential excuses you may come up with is a great way to avoid them.

Expect Missteps

Again, I’m not saying expect FAILURE or to even plan for failure. NOT AT ALL. I just want you to avoid this:

“…some folks experience such slip-ups as tremendously deflating, which leads them to abandon their goal entirely.”

Think about situations where it may be difficult to stick to your program (vacations, trips, overnight stays, eating out, being on the road and getting hungry, etc.) and think of solutions to avoid them. When that time comes… you’re prepared and can navigate what might have ordinarily been a stumbling block with ease. If you don’t want to think about that, no worries, I already have. ;)

In my experience, planning will keep you in line. Having a success partner (or coach in my case) will keep you in the game.

This year (whether January or July) is your year. Keep rockin’ it and let’s make it happen.

In the mean time, I’m proud to be a Beachbody Coach. If I can help you, let’s get started here. 

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