In the approach up to Christmas, motivation dwindles away, and we indulge on yummy food. As January approaches lots of us start to think about our resolutions and ways to better ourselves, with the most popular resolution being the aim to be healthier.
42% of gym membership sign-ups are in January, over half of those are unused after only 24 weeks.
In the approach up to Christmas, motivation dwindles away, and we indulge on yummy food. As January approaches lots of us start to think about our resolutions and ways to better ourselves, with the most popular resolution being the aim to be healthier.
42% of gym membership sign-ups are in January, over half of those are unused after only 24 weeks.
For a long time I was one of those people, I managed to break the rut at the beginning of 2022, I was determined to not quit and better myself, for an entire year I went to the gym every weekday, only taking a break around Christmas time, and come 2023 I could not wait to get back into my routine. Here’s my advice for changing your mindset and not giving up.
TIP 1: MIX IT UP
In previous years one common reason I gave up is I simply got bored. I did the same routine which made going to the gym not fun. In 2022 I set out a new way of doing things.
Monday: Arms
Tuesday: Legs - Quads
Wednesday: Cardio and Core
Thursday: Legs - Hamstrings
Friday: Full body (shorter, only 30-40 mins)
Each of these are the same routine each week, however, for me it’s different enough for it not to get boring.
TIP 2: NEVER BREAK ROUTINE
Now and again, it is easy to break routine, we get an injury, we fall ill. Obviously if you are bed ridden don’t go, but if you are well enough to go to the shop or work, then you are well enough to go to the gym.
Rather than not go, adapt your routine, if you are unwell, go easy on yourself, lower the weight you are lifting, go slower during cardio or even do a bit less, instead of 30 mins on the treadmill, do 20 mins for an injury, something minor like a pulled leg muscle, rest and nurse the injury, and substitute your leg day for an extra arm or core building day.
Regardless of how you adapt, you’ll be happy you went and proud of yourself. The only workout you’ll regret is the one you didn’t do.
TIP 3: FOCUS ON YOURSELF
It’s easy to look around the gym and get discouraged by other people who have been going to the gym longer than you have. Sometimes this can lead downgrading yourself or pushing yourself to give up, believing you can’t get there. But the key part is to remember they have been going longer than you, you just started, of course you won’t be where they are. Instead of focusing on what you aren’t, focus on what you have achieved, take progress selfies that show you just how far you have come, this keeps track of the fat loss/muscle built, and for me seeing the visible change is what kept me going, at the beginning the weighing scales helped a bit but once I started building muscle I naturally put on weight, and this didn’t help my mindset. I stopped weighing myself and focused on the visible changes for motivation.
TIP 4: KNOW YOUR LIMITS
It’s important to know when to push yourself further and remain at the level you currently are. If you find you aren’t needing a 1 minute between sets, whether cardio or weights, that shows you are stronger/fitter and you can up the amount you lift/push yourself/increase resistance but don’t go beyond your limits. Your workouts are entirely personal to you. Only you know when it’s time to push yourself further, and when this time comes, you’ll be proud of yourself.
TIP 5: HAVING POSITIVE THOUGHTS
The most popular reason for anyone to start working out is for the physical benefits, but it does help our mental health too, for me it helped my anxiety and my self-esteem. At the beginning of my journey, I had so many negative thoughts, and I found these discouraged me sometimes. Telling yourself “I hate my body and that’s why I need to push myself” not only makes yourself push further you should but it makes the gym a negative place for you. Instead think about how you feel afterwards, such as, “Going to the gym makes me feel energized and proud”. Your mind and your body are a team, and a combined effort will make your personal project easier.
TIP 6: REWARD YOURSELF
“Reward yourself” has a different meaning to everyone, for me this is dessert, for others this means your rest days can be a proper lazy movie day. Whatever this means to you, these rewards are important for remotivating and recharging yourself, which will keep you going. However, it’s important to remember these are rewards, and not to overindulge yourself otherwise these rewards lose their meaning.
YOU GOT THIS, DON’T GIVE UP!
Don’t care what others think, this is your journey and no one else’s, push yourself to do your best without going beyond your limits.
#MovementIsMedicine