Back on Track: New Year Reboot
For most people, the pursuit of new goals and change starts out with very high motivation. After weeks, perhaps months, of planning how you are going to accomplish your goals, the excitement and anticipation of finally getting to start the process spurs motivation. However, it does not take long for that motivation to dip.
For most people, the pursuit of new goals and change starts out with very high motivation. After weeks, perhaps months, of planning how you are going to accomplish your goals, the excitement and anticipation of finally getting to start the process spurs motivation. However, it does not take long for that motivation to dip.
Ditch New Year's Resolution Day is January 17th every year. That's right, there's an actual day to dump your New Year's goals. According to an article published in Business Insider, most resolutions fail by the second week of February. Another article posted on Time Magazine indicated gyms experience a sharp decline mid-February. Lastly, restaurants experienced an increase of "check in's" on Foursquare on February 4th.
If you find yourself one of the many, and are feeling a little lackluster about your resolutions, then take a look at the tips below to get back on track:
1) Redefine Goals. Did you set your goals too high? Did you say you wanted to lose 10 lbs by February, only to discovery by mid January you were no where near your mark? One common pitfall of setting goals, is setting unrealistic goals. Make sure your goals are obtainable and realistic so that you don't get discouraged and feels as if you have failed. For example, you might set your goal to state: I will aim to lose 1-2 lbs a week (a normal, healthy weight loss goal.)
2) Reignite Motivation. If you've lost your motivation to achieve your goals, think about what it might take to get that initial motivation and passion back. Why were you excited about your goals in the first place? What was motivating you when you set the goal? What will it mean to you once you achieve your goal? Placing meaning and value on a goal can go a long way in understanding the purpose of the goals and reigniting your motivation to accomplish it.
3) Rebuild Interest. Lastly, consider trying to build some extrinsic motivation, some type of external cue or reward that will help you rebuild interest in your goal. For some, this might be new workout clothes or a new location to exercise. It might be a trip to the grocery store to restock your fridge with lots of healthy items and snacks. For some, it might be a new planner or a notebook to help keep you organized. Think about what external item or object might help to rebuild your interest in your initial goal.
Would you like more ideas of how to get back on track? Join us for a FREE chat, Back on Track - New Year Reboot. We'll be discussing about all the different ways to get motivated to continue pushing towards New Year's Resolutions, as well as goals in general. The Reboot will take place on March 30th @ 7 p.m. You can check out the details here.
Are You Ready for Change?
This video is all about my take on the importance of having a willingness for change and what that means for you and your healthy living journey! Enjoy!
Hey all, just checking in with you with something new I'm trying! I would LOVE to talk to you all individually, face-to-face, but as you know, that would be difficult to do... So I thought I would try the next best thing by making short videos of some of the information I would like to share with you!
I now have a Youtube channel in which you will find even more information and content available from Madden Wellness Counseling. Topics such as, binge eating, emotional eating, goal setting, food addiction and more will be covered! Please visit the page and LIKE and SUBSCRIBE if you want to stay up to date on the most recent video releases!
This video is all about my take on the importance of having a willingness for change and what that means for you and your healthy living journey. Enjoy!
If you have any video topic suggestions, please leave them in the comments below!
Click here for the FREE 7 Steps to Stress-Free Meal Planning Guide!
Amber Madden is a Licensed Counseling Associate specializing in Eating Disorders and Obesity. She is the Clinical Director at Madden Wellness Counseling, PLLC. She utilizes her skills in addiction to assist her clients in with Binge Eating, "food addictive" patterns, and develop a positive approach to overall health and wellness. She has a passion for assisting clients in achieving their health goals and learning to love nutritious foods and exercise. For more information visit www.maddenwellnessky.com .
MW SERVICES
FOLLOW ME ON INSTAGRAM
How to Motivate Yourself for the Gym
In preparing to return to the gym, I have found myself feeling more motivated and enthusiastic regarding changing up my routine, a new scene and the opportunity to take advantage of workout equipment and group fitness. I thought I would share a few ways I plan on trying to prepare for the gym and amp up my motivation for something new!
During the last couple of years, I made the decision to put my gym membership on hold. As much as I enjoyed going to the gym, my husband and I had some financial goals that were more important to us and I knew that I could always exercise outside.
I have enjoyed running outside (even in the cold), but we've also been blessed, here in Kentucky, to have the last couple of years of mild Summers with low humidity. However, this Summer has taken on a new vengence with humidity soaring and temperatures of hotter than hell.
As much as I hate to admit it, this has taken a toll on my training and exercise routine... I have always said I am much more a Winter person rather than a Summer person.
That said, I have decided I want to renew my gym member, especially since my husband and I achieved our financial goals more than a year ago (yay!). In preparing to return to the gym, I have found myself feeling more motivated and enthusiastic regarding changing up my routine, a new scene and the opportunity to take advantage of workout equipment and group fitness. I thought I would share a few ways I plan on trying to prepare for the gym and amp up my motivation for something new!
New Workout Gear
This is seemingly one of the best ways I find to motivate myself. Nothing is more motivating than having some new duds to sport, along with helping you to feel more comfortable. Another note, I prefer wearing capri style leggings to the gym in the summer, simply because I feel like it gives a bit more coverage. Nice for when you want to sit down at some of the equipment that has you awkwardly facing the rest of the gym!
Pack Gym Bag
My gym bag was a wreck after months of not using it for more than just tossing in a running outfit and other random things. I gave everything a good clean out and stocked my bag full of the essentials: hair ties, shampoo/soap, loofah, shower bag, shower shoes, water bottle, baby wipes (for, YOU KNOW), deodorant and emergency snacks. (P.S. I love this bag and you can find it here.)
Mental Prep
I also think there is a certain amount of mental prep that goes into going back to the gym or starting the gym for the first time. One of the most prevalent concerns I hear from my Madden Wellness clients is worrying about what others will think of them. Seriously, I can't speak enough to this that I GET IT! There can be a lot of pressure if you're a beginner at the gym and everyone else seems to know their way around the equipment and be at the top of their fitness game. I think this is kind of like the first-day-of-school scenario. You really have to do some self-talk here and acknowledge that probably MOST people at the gym have these SAME concerns. You also have to realize WHY you're there. And hopefully, you are there for YOU...not everyone else. Remember that!
New Goals
With a change in workout venue, also comes a change in goals. I'm excited to have the opportunity to be able to utilize the group fitness classes, the strength training equipment and the stair master. After MANY months of running, I'm looking forward to incorporating new workouts and changing up my routine a bit.
Entertainment
Whether you're slaving away at the cardio machines or banging it out in the weight room, you probably know those repetitions and miles can become pretty monotonous. I can't say enough about equipping yourself with some new workout playlist music with some of your favorite up beat songs. Podcasts have also became another huge favorite of mine for helping to pass the time at the gym and really stay in the zone.
Group Classes
Although, not for everyone, group fitness classes can be a great way to spice up your workout routine and get out of a rut. Group fitness is a great way to be introduced to new exercise routines, as well as get connected with your gym community. I plan on utilizing my gym's Spinning classes, as well as their Crossfit classes.
Click here for the FREE 7 Steps to Stress-Free Meal Planning Guide!
Amber Madden is a Licensed Counseling Associate specializing in Eating Disorders and Obesity. She is the Clinical Director at Madden Wellness Counseling, PLLC. She utilizes her skills in addiction to assist her clients in with Binge Eating, "food addictive" patterns, and develop a positive approach to overall health and wellness. She has a passion for assisting clients in achieving their health goals and learning to love nutritious foods and exercise. For more information visit www.maddenwellnessky.com .
YOU MIGHT ALSO LIKE:
MADDEN WELLNESS SERVICES
FOLLOW ME ON INSTAGRAM