It’s that time of the year. You should know the drill by now. Write it down, leave yourself a sticky note, print it out and tape it to your mirror, the mediums may change, but the basics never do.
*Go to the gym more.
I could go on…but let’s just stop it right there.
Every year, millions of people all around the world make the same new year’s resolutions in an attempt to improve their health, habits, and bodies. Some of us want to lose weight. Others of us want to add a little muscle to a string bean frame. Nonetheless, the new year’s resolutions are all basically the same. Broad ideas with no real game plan, with an expiration date of late January. Same thing, every year. Well you know what? This year, things are changing. This year, you’re going to tackle a newer, better, and much improved new year’s resolution that will 100% change your body, health, and outlook on fitness.
To help get you started, I wanted to give you my top 10 health and fitness new year’s resolutions that you should actually be making. Leave the “lose weight” crap for someone else – this year, you know better. But before we go any further, no matter what your fitness new year resolution is, you’re going to need a plan of attack. Before going out with reckless abandon, mentally take note of HOW you’re going to achieve what you want to achieve and what you’re going to do to make sure you stick to your new year’s resolutions this year.
So without further adieu let’s take a look at the 2014 new year’s resolutions that are going to change your health and fitness for good.
Resolution #1 – HIIT three times weekly.
Perfect for those of you looking to lose weight and/or build a bit of endurance, this specific goal is easy to hit with a little pre-planning. Three times a week I want you to get out there, be it the gym, your home, or the great outdoors, and knock out 30-minute HIIT sessions. Bike, cardio, plyometrics….the choice is yours. Just make a commitment to three times a week for maximum benefits. We offer TONS of free HIIT-style workouts both on this blog and in our free video library!
Resolution #2 – Keep an exercise journal.
One of the best resolutions you could possibly make, that admittedly, I’ve struggled with myself in the past. Overcome the desire to “do it next time” and make a concerted effort in 2014 to mark down the weights you’re using for every exercise. I’m not saying you need to do this every time out, but at least once a week, take inventory of where you’re at, and push yourself to lift a bit heavier each week. The above journal was taken from a post by a great friend of ours, Workout Nirvana.
Resolution #3 – Pre-cook your meals every week.
Pick a day each week and cook all of your pre-planned (healthy) meals. A great health resolution for those of you that struggle to balance a busy work schedule with proper eating habits. By having everything available to you each night, you can forget about having to rush home and whip up something healthy after a long day. This has proved the most instrumental tactic for my own personal transformation, and I’m absolutely confident it will change you too.
Resolution #4 – Find a diet plan and stick with it.
I’m not talking a diet, I’m talking a diet plan. Find a nutritionist, healthy food blogger, or other source you find a connection with, and stick to their methodology. You don’t need to go Paleo, Atkins, or whatever else is coming down the pipeline in 2014 to achieve health and wellness. Just find someone who is qualified, knowledgeable, and puts together a great diet plan SPECIFIC for you. One of the latest additions to the Share It Fitness team is Kelly Dollinger, our resident Nutrition Coach. She’s readily available to answer your questions!
Resolution #5 – Find a fitness plan and stick with it.
Going hand in hand with healthy resolution #4, finding a fitness plan that is specific for you and your needs is vital. A resolution of “go to the gym more” is pretty useless if you don’t have a plan of attack once you’re there. Consider checking out FitPlan (see intro video below) and let one of our fitness coaches create your personal plan of attack in 2014. Or, if that’s not your thing, find another fitness program that really speaks to you. The important thing is that you undertake a genuine plan that has been carefully programmed by a trusted fitness professional.
Resolution #6 – EXPAND your horizons.
Too many of us fall into the same routine, whether it’s cardio, strength training, yoga, barre….we fall victim to sticking to our comfort zone and sacrifice real progress in the meantime. This year, I want you to implement at least one new type of exercise to your plan. Here at Share It Fitness, we call this Body Diversity Training, and it’s been a powerful tool for our clients, and even ourselves. Training the body with a wide variety of stimulus is the key to unlocking the physique and health of your dreams.
Resolution #7 – Partner UP.
We talk about this a bunch on the blog, but it’s only because the power of two is so great. Get yourself a workout partner, whether it’s a real-life friend who will match your commitment level or even a virtual one (read more about this here). Whichever you choose, the benefits of having another person actively working out with you has been shown to push you to work harder, longer, and faster…..thus, making my progress. If you’re in college and are female, one of our outstanding partners, CHAARG might be perfect for you!
Resolution #8 – Sign up for a race.
And I’m not talking about a 5k. Push yourself this year to go beyond your limits. Even if the longest you’ve ever run is 2 miles, go for that half-marathon that’s 6 months out. If you think to yourself, “I’ll never be able to do that”, you’ve found yourself a worthy target. Shoot for triathlons, Tough Mudders, maybe even an Iron Man if you’re already very fit. The point is, give yourself something to shoot for and do your best to achieve it. Worst case scenario you fall short but I guarantee, will make so much progress along the way.
Resolution #9 – Give up ONE “junk” food.
We all have one that vice that makes its way into our diet more often than we’d care to admit. While you don’t need to give up cheat meals, in 2014, I want you to make a resolution to clean up that diet just a bit. Maybe it’s a tub of ice cream, maybe it’s a little soda pop. Whatever your vice is, try easing off it a bit and watch how much faster you tighten that body up.
Resolution #10 – Progress not perfection.
This is one healthy resolution I want all of you to do. It’s incredibly easy, but once you fully master this concept you’re going to unlock you own true potential. Far too often, we get discouraged because think we’re not making progress fast enough, or don’t look as good as that girl on the treadmill next to us, or whatever else works its way into our minds and ruins our motivation. Forget that. The people you see walking around that look so fit, healthy, and wonderful only got there because they finally realised one thing – it’s about progress, not perfection. Every little bit you do is making an impact on your health and life. If you miss a few workouts, don’t sweat it, just get back into the swing of things and good things are going to happen. Don’t sweat the small stuff, stay committed, and understand you have a full year to implement these changes into your life. Stick to your plan, adhere to your healthy new year’s resolutions, and by 2015 you’re going to be a totally different person, I guarantee it.