How Are Your New Years Resolution Fitness Goals Going?

Here we are again. The “New Years Resolution” gym sign-up and dropout craze. After owning a martial arts and fitness center in Austin, TX. for the last 15 years, I’ve seen and participated in 15 cycles of this phenomenon.

First, I think it is great that everyone gets pumped up at this time of year; I really love the level of enthusiasm that everyone feels, when they commit to taking better care of themselves! Gym memberships appear to go way up. They even oversell memberships, because they know many of you will quit within 30 days! That is really sad to me.

For years I have questioned why people dropout so soon? What is it that leaves so many people stuck paying off a 12-month gym contract that they’ll never end up using?

In this article I’ll point out four reasons why I think people’s New Years Resolution fitness goals fail. More importantly I’ll offer some practical suggestions and insights to not only help prevent quitting, but also boost your fitness training to a whole new level.

#1 Patience + Dedication = Results

You can’t expect to see results (such as weight loss or muscle toning) unless you make a serious commitment to your exercise routine. I know that sounds obvious, but then why do so many people quit their newly inspired workouts so soon?

You’ve got to be a little more patient in the beginning. In truth, if you hit the cardio, resistance training and stretching at least three times a week, you’ll start to see some good results in the first 30 days. If you train 5-6 times a week, you’ll see great results. Of course ramp yourself up slowly, especially if you are new to working out, and always consult your primary health care practitioner before getting started.

Now if you stay on target with a 5-6 day dedicated and effective workout (again, work your way up to this level of training if you need to), for a minimum of 90 days, you’ll blow your self away, seriously! Not only that, you’ll instill new fitness habits that will last a lifetime. I’ve seen this happen many times and it amazes me every single time. Can you handle a 90-day commitment? Sure you can. Just remember this – Patience + Dedication = Results. Results increase your motivation level more than any other influence. Now that’s a worthwhile cycle to get stuck in.

Side note: Effective training is most important. There are a lot of different exercise programs out there and you’ve got to learn from a professional how to do them correctly. Three main things I see in the gym: people lift too much weight with poor form, they don’t know how to breathe properly, and they don’t know how to stretch for their body type. So in the beginning make sure you get a professional coach, or you’re going to develop techniques and bad habits that will not yield positive results (and can be potentially dangerous).

#2 Finding your own Emotional Fire

Let’s talk about your desire to transform for a minute. If the inner motivation is lacking, and you sign up for some type of exercise program, because you were momentarily inspired, you will have just wasted a lot of money. Plus know your ego can use the poor results against you and will use this as an opportunity to feel even more defeated!

You can beat this self-abuse trap and prevent it from ever happening. Before joining an exercise program, inwardly ask yourself some penetrating questions like, what is it that I want in my life that I don’t currently have? If I had this _______ how would I feel about myself? What will it give me if I attain it? What will happen to me if I don’t achieve this goal? Now begin to visualize where you see yourself taking this. Really get into it and ‘feel’ what it is like to achieve this new ‘state of you’. Yes, you’ve got to visualize sometimes which may feel strange at first, but it will come.

By asking yourself the right questions and visualizing your success, you will begin to evoke your deeper emotional drive. People make great changes in their lives from emotional reference points, never from whimsical motivations. When you get in touch with your core desire to change, and act from this place, then it must happen! (If your having trouble uncovering your core motivation, I recommend that you seek out a qualified personal trainer or life coach).

#3 Finding variety to keep you interested

Variety in your training is key; variety leads to a balance workout. The best place to learn variety is from a personal trainer or instructor. It helps to learn from a pro how to lift correctly, how to breathe properly, and how to stretch for your body type, etc.

You will want to create a balanced workout, one that includes the three main exercise modalities: Resistance training, cardio vascular training, and stretching. These three bring your body into its best possible balance.

If you only do hard-core weight lifting workouts, you’ll end up becoming bulky and strong, but really stiff. On the other hand, if you’re only doing ‘passive’ yoga and elongating stretches you’ll be limber, but weak. Doing nothing other than running or riding the treadmill for 30-60 minutes as your workout will eventually make your legs and back very tight and inflexible. The bottom line is that any type of one-dimensional training creates major imbalances within the physical structure.

Look at what might arguably be the most important part of having deeply satisfying and successful workouts- using our mind and spirit. I believe that every workout program should include a blend of strength, cardio, stretch, and inner balance (such as centering and meditation skills). With today’s busy and stressful lifestyles, these practical life-skill training methods are essential.

Unfortunately almost every “fitness program” out there overlooks this need for a mind-body-spirit blend workout. Don’t get me wrong, I’m not putting down any form of working out, I love them all. What I am talking about is finding, or creating, a workout program that includes your inner development, as well as your physical development.

If you belong to a gym and mostly use the cardio and weight machines, you’ll probably need to create your own routine. Try adding some T’ai Chi, Qigong, Yoga or Meditation into your fitness program.

All in all, variety is not only important to avoid boredom, but it truly creates the best looking, best feeling and most balanced body you can have. When you’re blending a variety of exercise movements and life-skills into your routine, you’ll experience a wonderful mind-body-spirit balance that will overflow into every other area of your life.

#4 Making time for your workout

Many people end up saying that they just don’t have the time to workout. They tried, but then the busyness of life consumed them: work, deadlines, chores, kids, etc. I know the problems well; I too have fallen prey to the human “rat race”, and have paid the price.

But here’s something that I have found to be true. Yes there are certainly days when getting to the gym or your workout class isn’t possible. Life happens. But when you get into the habit of skipping your training, for whatever reason, it gets easier and easier to let it all go.

Here’s a light bulb moment that changed my life. I found that when I kept my commitment to my fitness training with a “no matter what” attitude, that my level of efficiency and productivity was tremendously improved, my energy levels went way up, and my stress levels went way down. By taking care of your body, through exercise (and good nutrition) you experience the energy of life moving through you.

Further, if you’re efficient with your workout routine it really doesn’t have to take much longer. This is something that I have been working on for many years now and know it can be done. I enjoy a 90-minute Satori Sport workout three times a week and a 60-minute Satori Flow class three times a week. These blended workouts include my cardio, weight training, yoga, qigong and meditation practice.

In closing, I would like to offer you a new years “guarantee”. If you make a dedicated effort to stay on track with your fitness goals this year -your life will change, not simply your body. Consistent exercise will help build a strong immune system, and of course you’ll look and feel great, but please don’t forget to incorporate centering and meditation into your routine. You will be able to integrate essential de-stressing skills and tap into your natural and peaceful self that is within us all.

Go for it!!

Tristan