Ten Tips to Keep You Focused on Your Fitness Goals This Year

Now that we have turned the corner into 2019 and embarked on the second quarter of the year, the days are getting longer, which allow us more time to get out and have fun. As we step into spring, we are enjoying the sound of the birds and insects in the mornings, along with the smell of fresh cut grass and cookouts in the afternoons and evenings. No one wants to miss the fun of baseball season, community events, and yearly vacations. Let us not forget that we need to stay healthy so that we can enjoy what life has to offer to its fullest. As a self-proclaimed fitness geek, I feel that it is my duty to make sure that you are not pushing healthy living down your priority list. Therefore, I have compiled a list of things that you can do to stay focused on being fit throughout the year.

1. Keep stress at arm’s length – I know life is tough. One of the key variables to the effectiveness of training is stress. In fact, stress can affect everything - emotionally, physically, financially, etc. Some of it may seem unavoidable but, believe it or not, much of it can be managed. The first step is to find out where the stress is coming from. Are you part of the grapevine at work? Are you comparing yourself with others on social media? Are you trying to change or influence things that you have no control over?

2. Get adequate rest – The body regenerates and repairs itself when it is at rest, which includes restoring energy reserves. A lack of adequate rest will have a negative impact on your training. I can recall numerous occasions where I was up late, trying to meet a deadline, and the next day my training suffered. I was weak, lethargic, and frustrated due to my subpar performance. Training under these conditions is also a recipe for injury.

3. Clean up your diet – Most trainees want to lose fat. In fact, if you want to be a lean as possible you can only do this by making healthy decisions about what you put in your body. Diet and exercise are not mutually exclusive. On the contrary, they should work in tandem. Making better food choices (drinking more water, cutting saturated fats, eliminating sugar) will also have a positive impact on your training sessions.

4. Start planning those meals – This goes hand-in-hand with rule number three. If you can plan your meals, you will realize better outcomes. Don’t get trapped into eating fast food and unhealthy snacks due to the fact that you haven’t properly planned your healthy option ahead of time. Start by preparing healthy meals in bulk at home. This way you can take leftovers to work during the week. If you are afraid of being wasteful, be aware that some items can go in the freezer for several months. The American Council on Exercise has an excellent article on this at https://www.acefitness.org/education-and-resources/lifestyle/blog/7271/faster-meal-prep-5-kitchen-hacks-to-master

5. Master the art of visualization – For all of you nonbelievers, this one works. Visualization techniques are learned practices that evolve over time. Athletes on all levels use them and many swear by them. Start with visualizing your training session on the way to the gym. Think about what you want to accomplish and how you will approach every single set and rep (with meticulous form) so that you can get the absolute most out of your training. Once you start your training, visualize yourself successfully completing each set prior to execution. This positive reinforcement goes a long way. I will throw out a word of caution. I don’t recommend visualization more than 30 minutes prior to your training because too much of it can actually get you so amped up that it becomes counterproductive.  

6. Pump up the volume – It’s true we can all be motivated by music. Different genres of music are certainly more appropriate for the task at hand. Find out what type of music gets you motivated to move and make a playlist. There are numerous phone apps that will allow you to play your favorite music nonstop. Invest in a good set of headphones and get into the groove, so you can pump up the intensity. 

7. Change the environment – Going to the same gym, at the same time, on the same days, and looking at the same faces can get a little monotonous. Sometimes visiting at a different time is all you need. Otherwise, check out the competition. You’ll be in a new environment where you may even have access to some different pieces of equipment. Many facilities offer discount rates for those who are visiting for a specified period of time (it never hurts to ask).  

8. Vet a solid partner – Just to put it simply. Always be on the lookout for someone who has a similar fitness level, and is as dedicated as, I hope, you are. This person could potentially be someone who would make an outstanding training partner and hold you accountable. There will be more on this in the next article.

9. Hire a trainer – Personal trainers are not only hired to make sure that their clients are using good form. They also are there to encourage their clients and keep them motivated. Even if you’ve never had a trainer or scoff at spending the money (as many advanced lifters do), you could benefit by hiring a trainer for just a few months to help boost your workouts. The person you hire may even be able to introduce some new concepts that could help make things more interesting. If you’re nervous about hiring someone who would be a good fit, check out this article on why you should hire someone who’s qualified to do the job https://www.linkedin.com/pulse/why-you-should-hire-certified-personal-trainer-duane-adams/ .

10. Sign up for a competition – I will give you this tip with extreme caution. Only sign up for a competition if you plan to give it your very best. If you doubt your commitment for one second, don’t do it. When I first started my bodybuilding journey, I wanted to win every time. Couldn’t stand the thought of losing (still can’t). Guess what…after about three shows…I lost one. It sucked…bad. Then I came to realize that the competition was never against the other competitors. It’s been a while since I jumped on stage but, when I did I learned that I needed to be the best I could be for those who gave me love and support (family, friends, co-workers, employers,). Those people suffered in their own way as well and I owed it all to them and the good Lord for blessing me with the talent. Once I filled out that application and paid my fee, you best believe it was on! There will be more on this to come.

I hope that you are having an outstanding year and I am certain that, if you follow these simple tips, the days will get even brighter as you reach your fitness goals throughout 2019.

Until next time,

Stay Strong!