It’s that time of year again. No matter what your fitness achievements were in 2012, you’re undoubtably looking back and thinking, “I could have done better.”
But what better time than the New Year to recommit to new fitness goals and carve out a plan for the coming year?
Follow these ten tips for a happier, healthier you in 2013.
1. Have a realistic, obtainable goal
Give yourself something to work toward, whether it’s a 10K race in June, marathon in the fall, or doing yoga at least twice a week. You’ll be more likely to stick to a schedule if you have a plan–just make sure the goal is realistic so that you’re not setting yourself up for failure and disappointment. If you haven’t been to the doctor in a while and have health issues or a family history of heart disease, it’s a good idea to get in for a physical and your doc’s sign-off.
If weight loss is on your list, pairing your fitness goal with a program like Weight Watchers can yield big results. Just ask my mamma, who’s lost over 60 lbs through Weight Watchers over the past two years. Go mom!
2. Have a written plan to help you reach your goal
A written plan will get rid of the guesswork, prescribing daily and weekly workouts to keep you honest, make sure you’re on track to reach your goal, and also ensure that you’re getting adequate rest so you don’t burn out or get injured. You can find training programs and apps with training plans at sites like Runner’s World, Bicycling Magazine, and beginnertriathlete.com. A coach can also help you put together a program that’s tailored to your individual needs.
3. Tell people about your goal
Go ahead and be bold. The more people who know that you want to qualify for Boston this year or complete your first triathlon this summer, the more support you’ll have and more people checking in on you along the way (and the more people you’ll be ashamed to face if you give up). Turn your goal into a fundraiser for your favorite charity through sites like Active Giving and it’ll give you even more incentive to get up and go.
4. Enlist a friend or join a group
Committing to that Tuesday night yoga class or weekly Sunday 10 miler is a lot easier if you have a friend who’s going to call you and make sure you’ll show up. Planning a destination event with a friend–a bike tour or running race/triathlon in another city or country–can be even better, giving you both an adventure to work toward together. Just make sure you have a backup plan in case your friend bags it so that you don’t give up as well.
Don’t have a friend willing to take the plunge? Join a local group like the DC Tri Club, Fleet Feet’s Running Club , or Team in Training DC where you’ll find others training for the same event and group workouts that will get you to your goal.
5. Splurge on resources
Go ahead, you deserve it! If you know you need an extra push to get you on your way, invest in a personal trainer, coach, nutritionist or small group exercise class. If you’re spending money on someone who will keep you accountable, you’ll be far less likely to stray.
6. Prepare ahead of time
Committing to early morning workouts? Set your workout clothes out the night before. After work yoga class? Pack your workout clothes and set an alarm to remind you to leave work on time.
7. Falling off the wagon does not equal failure
We all hit roadblocks: we get sick, injured, end up working around the clock on a deadline for days on end, or have friends come in from out of town who want to wine-and-dine rather than swim-bike-run. If you hit a bad stretch where you’ve missed a string of workouts, don’t despair: just get back on the horse and start again. You’ll lose some fitness after a couple down weeks, but you’ll get that fitness back faster now than you would a month or year from now. So eases back into it and readjust goals if necessary.
8. Keep a fitness log
I’m a firm believer in logging workouts–both in a notebook and at free online at sites like My Fitness Pal (they have a great app) or Beginner Triathlete (they have a mediocre app). It’s another great way to chart your progress, see those training miles add up, and keep you honest. Months from now you’ll look back on your early days amazed at how far you’ve come.
My Fitness Pal also has a nutrition log–a great way to keep your calories in check; make sure you’re getting the right amount of protein, carbs, and fat in your diet; and even compare your daily accomplishments with those of your friends.
9. Plan rewards
Is there a trip you’ve dreamed of taking? Do you have your heart set on a hot new piece of technology? Allow yourself to splurge on it only after you hit your goal.
10. Remember: small steps will get you there
Your transformation won’t happen overnight, but small changes will add up to a lot by 2014. Here’s a great list of easy little changes you can make starting today–from eating breakfast to packing lunch–that can add up to a much healthier you in 2013.
