By: Christine King Special to the Boca and Delray newspapers
When beginning an exercise program and healthy eating regimen clients typically experience visible results in about eight weeks. There is an exception specific to this time of year. Statistically, for 80 percent of those who made New Year’s Resolutions to improve their level of health and fitness, this is, unfortunately, the time of defeat.
You can avoid being in the 80 percent club. For some who haven’t slid too far, the solution can be as simple as a re-boot. Review the goals set at the beginning of the year and begin again. It’s, really that simple! A more gentle approach is needed for those who slid into the dark side.
Emotions play a significant role in this process. The ability to acknowledge feelings of failure, inability to reach the goals set, and understanding how to answer questions from friends and family about the lack of progress prepares you for success. No one is perfect! However, after proclaiming, “This year will be different because I’m more committed than ever.” explaining why you haven’t lost any weight is an awkward conversation.
It’s only human to feel embarrassed when discussing with your friend why you stopped going to the gym while eating a cheeseburger at lunch.
Here is an evaluation process to take a quick inventory of what went down and how to remedy each area rapidly.
- Address the reasons why you didn’t maintain the commitment to yourself. Were you ready for this level of dedication? Take a look deep inside and learn the cause of the setback not to have a repeat performance. Write down the authentic reasons for the occurrences, so you have a point of reference moving forward. Knowing your triggers is half the battle!
- Next, were your goals too lofty, unreasonable or unattainable? This is common, and we hear it all of the time! “I’m going to eat clean, cut out the booze, go to the gym every day, dust of my Fit bit and stay strong during social events.” Sound familiar? Going “all in” can be effective for some and disastrous for most. Small, measurable and attainable steps are necessary for your mind, heart, and body. For example, for food adjustments, you can choose to eliminate fast food, fried food, sweets, or alcohol during the week. Attempting to tackle all of these at once is a shock to the body. Start slow and after a successful week of eliminating one of your weaknesses, build on the process each following week.
- After the first “cheat” did you downright give up? Many feel a “cheat” is a failure. This is the farthest thing from the truth. First, cheats are allowed. Move on, forget about it and behave for the rest of that week. If I’ve said it once I’ve said it a million times “It doesn’t matter that you got off track, what matters is that you get back on track!”
Merely adjusting the way you think about your goals and lifestyle shifts the choices you make and yields astonishing results rather than huge disappointments.
Christine King is a Medical Exercise Specialist, Fitness Expert, and Founder of YourBestFit. The health and wellness company has helped thousands of clients recover from injuries, look and feel better and improve their overall well-being. www.YourBestFit.com