Firstly, Happy New Year and all that jazz! Whether you were away in sunshine or cuddling up at home over the festivities, I hope you’ve had a wonderful one. With the New Year comes this incredible, amazing, renewed energy, focus and dedication. Whilst this is an AWESOME thing, this can wane a couple of weeks into January. More than likely a large factor of this is trying to do too much too quickly. Remember, “Rome wasn’t built in a day, but they worked on it every single day”. Make small changes for longer term changes. I have always said and will continue to strongly advocate the need for long term, sustainable healthy, balanced lifestyle choices for a healthy mind and body. Quick fixes are rarely the answer to any long term fitness goals or fitness aspirations.
Rome wasn’t built in a day, but they worked on it every single day
However, here’s a few small changes that you can make to your day-to-day life that will help you get nearer to your goals. With consistency it will keep you working towards your healthy lifestyle long into 2018 and beyond…
– Walk up the escalator vs standing – think about how many times you walk up and down stairs or escalators in a day – a small change like this can really help – plus its quicker!
– Stand on the tube vs sitting – we spend a lot of time sitting, in health and fitness terms; the less you sit the better. Check out this TED talks by Roger Frampton which blew my mind about the flaws of sitting down! The legendary Kelly Starrett also talks in great lengths about this if you want to know more check his work out!
– Consider cycling to work if it’s an option. Not only will you be likely to beat your usual commute time, you’ll also save money and get a workout in without even thinking about it. It also allows you to put your phone down and just be in your surroundings on your way to and from work. Check out my post “Breaking Bike” for my top tips on how to get started with riding.
– Stretch whilst your in front of the TV – Forward folds are a really nice way to stretch out our hamstrings and back. It also calms the nervous system so great for stress relief after a day at work – and you can totally still watch telly whilst you do it! Just remember to direct your chest towards your toes vs trying to get your head to knee. Not only can you not see the TV then, but you’ll also put unnecessary stress on the back.
– Fill your plate with delicious veggies, you can make some super tasty dishes full of veg that will keep you more than full enough.
– At the gym approach your training in a sustainable way. There’s no point going out all guns blazing in the 1st week or 2 only to do nothing in the 3rd week (typically when gym attendance drops off in Jan). Stay in it for the long run. Consistency is the most important thing. Little and often is better than all out and then nothing.
– Don’t be intimidated by others at the gym. Everyones on their own fitness paths, the likelihood is that they’ll be so caught up in their own training they’ll barely notice what you’re doing. Even as a trainer when I go to a new gym it can be daunting not knowing where the equipment is and feeling out of my comfort zone. The more you go, the better it will get. This I promise you.
– Go to the gym with a plan, it’s too easy to dither, get in, get out, get it done. It doesn’t have to be something crazy fancy, just consistent training that you gradually progress. If you need some inspo go to classes it will help a lot. You might even find someone to befriend whose in a similar boat to you. Or better yet take a buddy with you for moral support and motivation! Check out my Instagram @kimhartwell for my workout ideas or more in the training section of the Tone What You Own blog here.
– Take photos, track your success. Changes are often slow and steady, having a photo is a good way of seeing small differences. Before and afters are great for seeing changes that you might not notice in the mirror.
– Cut the CRAP – Caffeine, Refined Sugar, Alcohol and Processed Foods. You don’t have to “cut” it all, or all at once, but if you’re looking to get healthier moderating these things is a really good place to start. Either way, you won’t see the results you want unless you look at both nutrition and fitness. I spent years ignoring my nutrition and just thinking “the gyms not working”, but actually the second I paid attention to what I was eating to complement my training, everything changed.
– Get some activewear that you feel awesome in, it does wonders for motivation levels! Plus what a great excuse for a little extra sale shopping 😉
I hope these tips will help you on your 2018 fitness crusade and long after. Here’s to an amazing 2018!
Sending health & happiness,