9 Tips to See Success on Your Fitness Journey

Posted on 04. Jan, 2015 by in Fitness

9 Tips to See Success on Your Fitness Journey

It’s that time of year again. Time to dust off the treadmill and old sneakers to get back into that workout routine, so that you can shed those extra holiday pounds.

If you are starting a routine for the first time or it’s been a long time, here are some great tips to keep in mind as you get started. These tips will help to remind you of your goals as you start to feel hungry, grumpy and tired.

Do: Right from the beginning take your measurement, take photos and log your starting weight.
Don’t: Get discouraged by the numbers or the photos.
Nobody likes their Day 1 pictures and measurements. But, by taking down all of this basic info, you will establish a starting point. Then the next time you take down this info you will see a change. It’s usually recommended to take this info every 30 days, depending on your routine. I know for me my before picture kept me on track and motivated.

Do: Step on the scale once a week
Don’t: Weigh yourself every day
Truth be told I broke this rule. I weigh myself every morning when I wake up. It helps me to stay on track. But be careful if you do. Your weight can change up or down every day based on many factors the day before, whether you went to the bathroom, how much you sweated during your workout, what time of the month it is, etc. If you freak out by seeing your weight go up a pound or two (or more) in 24 hours, then I say only weight yourself once a week, the same time each week. this will give you a better picture of where your weight is headed. Just keep in mind that you could gain a few pounds during the first few weeks of beginning on a program.

Do: Eat to fuel your body – not to please it
Don’t: Cut out everything you like to eat
If you truly want to fail and make yourself miserable, stop eating everything you like. If you eat really bad, you may have to cut out a lot of things. Fried foods, soda, sugar lattes…Envision this new journey sort of like a boot camp. You are training for that body you have always wanted. Now feed your body with the food it needs. Complex carbs, lean proteins and lots of nutrient-dense veggies. There are tons of healthy recipes available to fit into your new lifestyle. Think about your diet as an 80/20 split. 80% of the time, eat “clean.” The other 20% of the time, don’t stress about it. If you want that beer or doughnut, have it. One doughnut or one beer, won’t be your downfall.

Do: Meal plan each day and prepare your kitchen
Don’t: Plan what you will eat today.
By planning your meals each week, you make it easy to eat healthy. This keeps you from having to have to think about it everyday. You can just grab breakfast in the morning and take your lunch and go.

Do: Push through being soreness
Don’t: Push yourself to the point of injury
When I start a different program, I assume I am going to get sore for at least the first two weeks. Soreness means you are doing something right.  Don’t go 100% right from the start. Work your way up to a good beginning point. Once you do get sore work through it by doing some extra stretches and drink plenty of water. Continue to do your workout when sore, just back it down a little. Doing it at 50% is better than nothing at all.

Do: Expect to be a little grumpy and maybe a little hungry in the beginning.
Don’t: Fall back into your old bad habits.
No matter what changes you are going through – whether it’s a new fitness program or a move – you are bound to have some growing pains. Change is uncomfortable. Prepare to feel different – you will feel sore, you will be hungry, you might be a little grumpy in responding to people – and it’s more likely you’ll have an easier transition into your new lifestyle. Soreness and hunger go hand in hand. When you’re sore you’re broken down and that brings on hunger to repair your body. They will subside together. To speed things up, consider targeted nutrition or supplementation. The right food and the right time will minimize your desire to over eat.

Do: Follow your workout calendar
Don’t: Don’t wait until Monday to start again if you miss a workout.
If you missed a workout because of sickness or travel or you just didn’t feel like doing it, don’t worry. Just get back to it. Not sure where to pick back up? This article will tell you.

Do: Get back on program if you fall off.
Don’t: Don’t beat yourself up, feel like you’ve failed, or wait until the next day/week/month to start over.
No one is perfect. Not me, not you, and not our trainers. Everyone has an unhealthy meal sometimes or misses a workout. Don’t let that define your day, your week, or your month. Just get right back on track. You’re on a journey and along the way, there are going to be a few misses. If you pick yourself right back up and keep going, you’ll get there.

Do: Share what you’re doing and find people who will keep you accountable
Don’t: Listen to the haters.
If you share what you’re doing with those around you, there’s a greater likelihood you’ll succeed because you’re creating a social support system that you’re accountable to. There might be people who pooh-pooh your journey, but ignore them. They have their reasons for doing so (usually the reasons stem from jealousy or fear), so just stay positive and reach out to your support system when you need help. We’re here for you, so don’t hesitate to reach out!



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