Isn’t it just crazy how we’re almost half way through the year?! A lot of us tend to start our health kicks at the beginning of the year or just before we decide to go away on holiday for obvious reasons. But there is never a bad time to try and change a lifestyle, whatever motivates you to start. What we all need a little helping hand with is staying motivated, to keep going, even when those cravings start to creep in or when the gym is the last place you want to be! So here are our best tips on keeping motivated all year round.
Treat yourself, don’t cheat yourself!
If you’ve worked hard all week, eating well and training hard, when it gets to the weekend, don’t stop altogether and binge all weekend. Reward yourself for your hard work during the week with one of your favourite treats whatever that might be. Don’t let that hard work go to waste. Just remember it’s okay to enjoy yourself a little bit, just not a lot! Equally, don’t restrict yourself to the extent of starvation! You’ve got to fuel yourself throughout the day and especially if you’re working out. Being reasonable with your calorie deficit will benefit you in the long term than overly restricting your calories.
Be patient! Change won’t happen overnight!
It must be one of the biggest reasons why people stop exercising and eating healthy, they don’t see the results they want straight away. The time it takes for body shape to change, through either gaining muscle or losing fat, is different for every individual. You might not see the results as soon as you hoped, but if you carry on what you’re doing, you will see results.
Stay off the scales!
Weighing yourself on a regular basis to keep track of your journey isn’t the best measure of progress. Your weight will fluctuate on a daily basis due to many different factors; you will be lighter in the morning, heavier after meals, lighter when dehydrated and even lighter after the toilet! Focus more on how you feel on a daily basis, how much energy you have, how you look in the mirror, are you happy? Those changes are the ones that count the most. One piece of advice if you do decide to weigh yourself is to be consistent. Weigh yourself the same time during the day, the morning when you wake up is usually best and make sure you’re using the same scales.
Set reasonable goals from now on.
One fault we all make is we set unachievable goals, usually expecting too much, too soon. The best way to stay on top of your progress is to set small goals within short time frames. For example, instead of setting the goal to lose 2 stone before March (which is a lot!) break that down, aim to lose a 1lb or two every two weeks. Making smaller goals with smaller changes will help to keep you motivated; the bigger changes will sort themselves out.
Keep your exercise programme varied.
We encourage our gym members to make use of all of the club facilities including swimming pool, squash courts, spinning, classes, gym and our functional training zone. Variety is the spice of life and sometimes it’s good to mix things up! Not only does it get you exercising different muscles groups it also helps to keep you motivated. If you’ve been doing a gym programme for at least 6-8 weeks, changing it up with different exercises or rep ranges will help keep you engaged whilst keeping your muscles guessing.
Get involved in a gym challenge or sporting event to keep yourself in check!
This gives you another focus and brings a bit of fun into working out. Ask our gym team about our latest fitness challenge and how you can get involved. Have a look into entering a 5k run or something like a Tough Mudder as an end challenge to top off all of your hard work?
Find a motivated friend to workout with.
Getting to the gym is easier when you have set an appointment to meet a friend there – you wouldn’t want to let them down! You’ll also have more fun, have someone to chat to and share your progress with.
If’ you need some extra motivation please ask The Marlow Club Fitness Team all about our brand new Gym Enhancer sessions which are free to members. These are 1-2-1 sessions that complement your programme and help you achieve your results quicker.