Kickstart Your Fitness in the New Year
Kickstart your fitness in the new year with my ten point action plan to get you working in the correct direction.
1. If you have made a New Year’s resolution to get fitter, write it down. If not, think of a personal goal for this year. It may be running a race, looking fab in an outfit for a special occasion, or even just improving your health. Choose a single measureable goal.
2. Use your calendar, diary or smart phone, and mark the date of your challenge / race. If it’s an event, enter straightaway so you will actually stick to it (and as a bonus you might get an early bird booking discount).
3. It’s not essential to rope in a mate, and training alone may mean you have more flexibility and won’t get distracted by your friend. Plan which days of the week are your training days, aim for around three times a week to start (every other day). Schedule this in your diary.
4. Make sure you have the equipment you need. I recommend everyone use a heart rate monitor that will help you train to your own personal effort level. A comfy pair of trainers are also a must, if in doubt go to a specialised footwear shop to get fitted. For women a good sports bra is a bust must.
5. Keep a check on nutrition: fad diets don’t work in the long-term, however a food diary does. There are many free online food diaries (eg www.myfitness.pal ) to help you make your eating accountable, especially if ‘scaling back’ after an indulgent festive season (we’ve ALL been there!). Cook from scratch whenever possible, and add twice the amount of vegetables you’re used to. Finish your evening meal at least three hours before bedtime.
6. Visualise your goal as often as you can. It will spur you on to really get the most out of your workouts. Acknowledge landmarks along the way.
7. Remember strength and flexibility: Stretch after workouts, when muscles are warm, to maintain suppleness and help avoid injury. Basic regular strength exercises will also help to bullet-proof your body.
8. Enlist an expert: If you’re not sure of what you’re doing, or are not seeing the results you hoped for, dial in an expert. A good personal trainer will help you reach your goals quicker and will be able to personalise a programme to suit you. This is especially useful if you’re coming back from injury or are deconditioned (unfit). I offer free no-obligation phone consultations, drop me a line to book yours.
9. Consistency is key: Meaningful results take time. Body fat doesn’t go on overnight, nor can it be removed overnight (unless you’d like to try liposuction).
10. Read all about it: read fitness books and inspiring sporting biographies to educate yourself. I have written the Healthy Living Yearbook to help individuals reach their fitness goals year around.
PT Tracy Griffen runs a fitness studio in Edinburgh and is the author of the Healthy Living Yearbook.
Get yours from www.healthylivingyearbook.com.
