This guest blog is from the fabulous Christine at Meltia Fitness.
Hello lovely mummies
Whhhoooosh – where has January gone?
For any of you who decided that 2016 was the year to get healthy, lose weight or start exercising that’s one-twelfth of the year gone.
So, are you one-twelfth of the way there?
For many of the mums that I’ve been speaking recently, kick-starting their health and fitness plans has been a struggle, despite good intentions and New Year resolutions. For many, January has just been a blur of school-stuff, baby-stuff and non-stop rain!!
If this sounds like you, then read on to find out my top 5 tips to getting back on track!
It’s an easy trap to fall into – we decide that everything has to change. So we resolve to drink more water, eat less toast, exercise 5 times per week, eat lots of vegetables, eat less meat, no biscuits, drink less wine, sleep more, and on and on!
But it’s easy to become overwhelmed with such an extensive list. So my advice is to Do One Thing… Choose one small, specific goal, make it THE thing and really go for it.
Once you’ve chosen your one thing, write it down. Stick it on the fridge, by your bedside or make it into your screensaver, post it on Facebook, tell your friends and family. Own it!
Be really specific. For example: I will drink a jug of water by lunchtime. I will go outside for 20 minutes every day, I will eat a portion of vegetables with every meal, I will practice meditation every day, I will go to the gym 4 times per week.
Try to focus on behaviours (I will eat vegetables) rather than outcomes (I will lose 2 pounds). You can definitely influence own your behaviours (outcomes can be a little trickier) and you’ll feel great when you accomplish each goal. And each success will help bolster your resolve.
Whether it’s by working out with a friend or roping your husband into eating healthy with you, you are more likely to be successful if you have a support structure in place. Facebook is great for this too. There a numerous “accountability” groups around, where you can get tips and support and be held accountable for the goals you set. You can join mine here. https://www.facebook.com/groups/1572355076383959/?ref=bookmarks
Are you guilty of “all or nothing” thinking? Do you ever think, “Well, I might as well have pudding since I already ate those fries?”
Or, “I blew my diet last night so I’ll just restart it next Monday.” The difference between doing something rather than nothing is huge. If you don’t have a full hour to workout at the gym, just decide to make it the best 20-minutes you can. If you had a diet hiccup, getting back on track as soon as possible is best to prevent further weight gain. If you have a cold or minor injury, decide to go for an easy walk for a couple miles is better than doing nothing.
The bottom line is, any effort towards your goal is better than no effort.
As well as setting realistic goals, you must realise that progress is never linear. Some people will see rapid gains only to hit resistance later in their efforts. For others, initial progress may be painfully slow but then they suddenly achieve rapid breakthroughs. The bottom line though is that making lasting changes takes time and consistency.