It’s that time again. If you’re like most people, New Year’s resolutions have been on your mind. And chances are, getting fit is on your list of goals. Whether you’re new to exercising or a seasoned athlete, the start of a new year presents a chance to achieve fresh goals, try new activities and change things up. Pick just one, a few or all 12 of these fitness tips to jump-start a healthier way of life in 2018.
1. Be specific
Getting in shape, losing weight and eating better are some of the most common resolutions, but what exactly does that mean for you? Everyone’s goals are different, so get more specific with yourself. Do you want to run a half marathon? Compete in a fitness competition? Lower your cholesterol? Become more flexible? Take out the guesswork and develop a specific plan to ensure success.
2. Buy some new gear
A fun way to start the new year and a new fitness plan is by purchasing some workout accessories and clothes. Take advantage of the after-holiday sales and stock up on some cool, new gear. It seems so simple, but getting new clothing and gadgets can really help inspire you.
3. Focus on nutrition
No more fad diets! This year, make it a priority to really understand your nutritional needs and take ownership of your food choices. Nutrition is 80 percent of your fitness plan, so invest the time to learn more about it. You should be able to recognize the difference between bad fats and healthy fats and refined foods and whole foods.
Trying something new every day is a great goal, but it can be overwhelming in the beginning. Instead, try making one new healthy recipe a week to start.
4. Cut out sugar
Eliminate refined sugar from your diet. Your body might not like it, but it’s a must after weeks of indulging in holiday sweets. If you can, go cold turkey. When a craving hits for something sweet, be ready with recipes that use natural sugars, such as raw honey, agave, maple syrup and stevia. Just make sure always to eat sweet foods in moderation, since naturally sweetened foods still have sugar and calories.
5. Cut back on alcohol
This is another tough one after the holidays and all of the celebrating, but it can be done. Alcohol contains hidden sugars even if you don’t taste them. Try to cut back to half of your normal alcohol consumption. Whenever you do choose to have a little something, go for a glass of red wine, a wine spritzer (wine mixed with soda water) or a clear alcohol mixed with water.
6. Ditch the scale
It sounds crazy, but get rid of your scale. Begin the new year by taking measurements instead of weighing yourself. Weighing yourself often can be frustrating and inaccurate because of variables such as water weight, muscle weight, salt intake and fluctuations in your menstrual cycle. Measurements can be a more positive way of seeing the results of all the hard work you are putting in.
7. Love your workouts
If you hate your workout, then why are you doing it? If you dread getting on the treadmill to run only because you think you “have to,” then swap it out for another form of cardio you might enjoy more, such as a spin class. This year, find a workout you can get excited about. Exercising should make you feel good and not create extra stress.
8. Track results and progress
Now that you have your nutrition plan in place, workouts scheduled and measurements taken, it’s time to track your progress. You can go old school and write everything down in a journal or use one of the new, high-tech apps. Either way, log your daily food and workouts because it’s a great way to stay committed and keep track of progress. Make sure to record measurements at the beginning of your program and then every four to six weeks.
9. Be patient with yourself
When we start a new exercise program and eating plan, it’s very exciting, and it feels like nothing can stand in our way. Then, after a few weeks, there may be a small setback. Be easy on yourself, and don’t let one obstacle throw you off course. Put it behind you and keep moving forward.
10. Swap a day
If high-intensity workouts are your thing, pick one day a week to swap in a lower-impact workout, such as stretching or a yoga class. When Pilates or barre class is your standard workout, swap a day for a HIIT (high-intensity interval training) or circuit workout. Your body will enjoy the change in routine, and it will keep workouts fresh.
11. Move every day
Make a promise to yourself to move every day — no excuses. If you can’t fit your regular workout in, find another way to get the blood flowing. Dance around the house, walk the block, take a few laps around the office, use the stairs instead of the elevator or take the dog for a walk. There’s always a way to get moving, and every little bit counts.
12. Avoid burnout
Jumping into a new fitness routine and healthy lifestyle is an awesome way to start off the new year. Just make sure to pace yourself to avoid soreness, injury and burnout. To set yourself up for success, put together a workout plan that progresses gradually and includes days off.