6 Tips to get your New Year’s training back on track
It’s well documented that the third Monday into January is where most of us give up on our New Year resolutions, including training and exercise. ‘Blue Monday’ as it’s known, is where most of us lose the dedication and motivation to continue in our new habits. The purpose of this short blog is to give you 6 of our best tips on how you can get your New Resolution of more exercise and better training back on track.
During our personal training courses, we often look at client’s barriers and how we can help them overcome these barriers to exercise more and to achieve their goals. Coaching clients is very different to just training them and quite often we forget this. Not all clients are compliant and in most cases it’s because personal trainers don’t provide the support network they need to be successful or the solutions to help the client overcome perceived and possibly actual barriers.
So, here are our top 6 tips to help you or your client get back on track:
Tip 1: Social media. Social media has grown and developed over recent years to include advice and tips on pretty much everything, ranging from politics to fitness. Although quite often we read articles and tips on fitness and question their content, what social media does have is a community to help keep you motivated. As a trainer, I have a private and a closed group where I allow access for my clients. In this group the clients share nutrition recipes, they praise each other and they motivate each other. Having a support network like this with other likeminded people is powerful and helps keep you on track.
Tip 2: Training partners. If you don’t have a training partner, then I highly recommend that you find one. Having a training partner means that you become accountable to someone and that you are less likely to miss a planned training session. Not only that, but when you train with someone our competitive nature takes over and we inevitably train harder.
If you already have a training partner but feel that they are somewhat holding you back or they use your training time as a social event, then I recommend you consider changing your training partner to someone who is just as focussed as you and someone who will push you just as hard as you push them.
Tip 3: Routine. This something I try and instil in all my clients. If you have a routine, then you are more likely to stick with something. This is something we discuss a lot on our personal training courses at FLM Training. If you schedule your workout for the same time every day or every other day, it then becomes a habit and you are far more likely to adhere to it.
Tip 4: Have a plan. A lot of the time I see new gym members wondering around aimlessly not quite sure what to do. Although this is not their fault and the facility they’ve joined should really take better care of them, it is one of the reasons why they may not be successful. If you are new to training, exercise or the gym this January, I highly recommend you get a plan or a training routine off an FLM Training qualified personal trainer. Not only will this plan help you reach your goals quicker, but it will also make your time in the gym more productive and you’ll leave more confident and eager to continue.
Tip 5: Enter an event. By entering an event which you’ll enjoy such as, an obstacle race, a 5km run for life a weight lifting competition or even a triathlon maybe, you will inevitably become more focussed and committed to your training. Not all these events need to be competitive, so don’t think you’ll be judged by what position you place or finish. These events often have individuals in them who are taking pat for their own reasons and are competing against no one except themselves.
Tip 6: Set goals with penalties. Quite often we set random goals with no real consequences if we don’t achieve them. In the past I have recommended that clients set goals and underneath write a contractual statement with themselves and include a penalty of some kind for not achieving their goals.
For example: I will attend 3 circuit training classes a week for the next 4 weeks. If I don’t complete the above, then I will donate £50 to the British Heart Foundation charity.
It is hypothesised by some sport and exercise psychologists that when a monetary ‘forfeit’ is included in the goal setting phase, the likelihood of success or improved adherence is greater.
The above tips are suggestions on how you or your client can re-focus after blue Monday and get back to their new goals and resolutions.