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90% of People Quit After 3 Months of Hitting the Gym, Here’s How to Be the Exception

90% of People Quit After 3 Months of Hitting the Gym, Here’s How to Be the Exception

I manage a fitness center for one of the biggest brands in Switzerland. My prediction for January: We will have more than 130 new members that will join our facility. This is nearly 100.000 dollar revenue – in a single month.

January is the most lucrative month for fitness centers. A lot of the people start a gym membership, because they want to completely redefine themselves. “New Year – New Me!”, they will post on social media. Unfortunately, this is often not the case. More than 90% of these people will quit after three months of going to the gym. We call them the no-shows.

This is not the ideal situation, neither for the person that is going to the gym or the gym itself. I remember my previous boss telling me: “Florian, the no-shows are not your ideal customers. Gyms will always need them to make money. But the people that are training frequently, reach success and then enthusiastically tell their friends about it – these are our true value customers!

My previous boss had many flaws, but in this aspect he was right. Here are 3 tips that will help you stay training, for months to come.

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1. Set Good Goals

Most of the time when clients come into our facility, they haven’t set proper goals. Whenever we fill out the evaluation-form, they write down that they simply want to “lose weight” or “gain muscle”. These two statements are wishes, not goals.

Realistic goals follow the SMART-rule. Goals should be specific, measurable, achievable, realistic and time-bound. Losing weight is not a goal, losing 5 kilograms of body weight in the next two months is.

I want to stress out the realistic aspect of the goal-setting. Start really small. Having big goals will only frustrate you in the long run. Read about it on forums and then determine what is reasonable. Change one behaviour at a time. Make it sustainable.

Also make sure that you will write your goal down. There’s magic behind a written goal. You will be far more likely to stick to it, if your goal is engrained in paper. Remind yourself of your goals daily – write them on a post-it note and put them on your fridge.

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    2. Find Accountability

    Writing your goals down and putting them on your fridge also have the benefits of creating accountability within your family. Your family will support you and ask you how your journey is going. This makes you more likely to stick to your goals.

    Have you ever wondered why gyms have group fitness classes? It’s because having a Group Fitness class helps people foster personal relationships. And relationships within the gym increase the chances of the person renewing his membership. The people that train with a friend will generally train more often and harder. They are more likely to reach their goals.

    Ask a friend to go with you on this fitness journey. Post your goal on Facebook and create accountability. Use accountability to your advantage.

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    3. Learn To Deal With Setbacks

    The line to your goals won’t be straight. The sooner you accept this and learn to deal with it – the better.

    The diet that you will start doing will not always be clean. The workouts that you will be doing are not always amazing. Don’t beat yourself up about it. These setbacks are simply one of the keys of the game that we all have to play. Accept the setback and immediately move on.

    Ten years from now, the people that have learned to deal with setbacks will be the people that are blessed with amazing lives. Angela Duckworth wrote a book on perseverance called Grit: The Power of Passion and Perseverance. Regarding the 770-5 star reviews, it’s definitely a book worth reading.

    Focus on progression and not perfection.

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      Quitting Makes Nothing Better

      I am not a believer in the never quit – mentality. Sometimes it definitely is a reasonable choice to do so. No one would argue, that quitting smoking is a bad thing to do. Quitting can be a reasonable thing – but not in the gym.

      Remember that you’ve started going to the gym because you had a big need to fill. You wanted to get in better shape or get healthier. Let me tell you two things: 1. The gym works and 2. Getting in shape is definitely worth it.

      It’s a good thing to be able to go to the beach, shirtless, with a chiseled midsection. Smiling, when your friends ask you: “How did you do this?”.

      It feels amazing to wake up with energy and walk with confidence through life. These are feelings worth fighting – or should I say: training – for. Stick to your new years resolutions, a great life is waiting for you.

      Featured photo credit: pixabay via pixabay.com

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      Florian Wüest

      Qualified and experienced fitness trainer and online coach.

      Why You Should Keep a Fitness Journal to Jumpstart Weight Loss The Truth Behind Rapid Weight Loss and the Best Way to Shed Pounds How Long Does it Take to Build Muscle and Increase Fat Loss? How Vegan Bodybuilding Diet Keeps Hunger at Bay While Plant Based The Biggest Myth Debunked: The More Protein You Eat, the Faster You Build Muscles?

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      Last Updated on January 21, 2020

      The Best Way to Create a Vision for the Life You Want

      The Best Way to Create a Vision for the Life You Want

      Creating a vision for your life might seem like a frivolous, fantastical waste of time, but it’s not: creating a compelling vision of the life you want is actually one of the most effective strategies for achieving the life of your dreams. Perhaps the best way to look at the concept of a life vision is as a compass to help guide you to take the best actions and make the right choices that help propel you toward your best life.

      your vision of where or who you want to be is the greatest asset you have

        Why You Need a Vision

        Experts and life success stories support the idea that with a vision in mind, you are more likely to succeed far beyond what you could otherwise achieve without a clear vision. Think of crafting your life vision as mapping a path to your personal and professional dreams. Life satisfaction and personal happiness are within reach. The harsh reality is that if you don’t develop your own vision, you’ll allow other people and circumstances to direct the course of your life.

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        How to Create Your Life Vision

        Don’t expect a clear and well-defined vision overnight—envisioning your life and determining the course you will follow requires time, and reflection. You need to cultivate vision and perspective, and you also need to apply logic and planning for the practical application of your vision. Your best vision blossoms from your dreams, hopes, and aspirations. It will resonate with your values and ideals, and will generate energy and enthusiasm to help strengthen your commitment to explore the possibilities of your life.

        What Do You Want?

        The question sounds deceptively simple, but it’s often the most difficult to answer. Allowing yourself to explore your deepest desires can be very frightening. You may also not think you have the time to consider something as fanciful as what you want out of life, but it’s important to remind yourself that a life of fulfillment does not usually happen by chance, but by design.

        It’s helpful to ask some thought-provoking questions to help you discover the possibilities of what you want out of life. Consider every aspect of your life, personal and professional, tangible and intangible. Contemplate all the important areas, family and friends, career and success, health and quality of life, spiritual connection and personal growth, and don’t forget about fun and enjoyment.

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        Some tips to guide you:

        • Remember to ask why you want certain things
        • Think about what you want, not on what you don’t want.
        • Give yourself permission to dream.
        • Be creative. Consider ideas that you never thought possible.
        • Focus on your wishes, not what others expect of you.

        Some questions to start your exploration:

        • What really matters to you in life? Not what should matter, what does matter.
        • What would you like to have more of in your life?
        • Set aside money for a moment; what do you want in your career?
        • What are your secret passions and dreams?
        • What would bring more joy and happiness into your life?
        • What do you want your relationships to be like?
        • What qualities would you like to develop?
        • What are your values? What issues do you care about?
        • What are your talents? What’s special about you?
        • What would you most like to accomplish?
        • What would legacy would you like to leave behind?

        It may be helpful to write your thoughts down in a journal or creative vision board if you’re the creative type. Add your own questions, and ask others what they want out of life. Relax and make this exercise fun. You may want to set your answers aside for a while and come back to them later to see if any have changed or if you have anything to add.

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        What Would Your Best Life Look Like?

        Describe your ideal life in detail. Allow yourself to dream and imagine, and create a vivid picture. If you can’t visualize a picture, focus on how your best life would feel. If you find it difficult to envision your life 20 or 30 years from now, start with five years—even a few years into the future will give you a place to start. What you see may surprise you. Set aside preconceived notions. This is your chance to dream and fantasize.

        A few prompts to get you started:

        • What will you have accomplished already?
        • How will you feel about yourself?
        • What kind of people are in your life? How do you feel about them?
        • What does your ideal day look like?
        • Where are you? Where do you live? Think specifics, what city, state, or country, type of community, house or an apartment, style and atmosphere.
        • What would you be doing?
        • Are you with another person, a group of people, or are you by yourself?
        • How are you dressed?
        • What’s your state of mind? Happy or sad? Contented or frustrated?
        • What does your physical body look like? How do you feel about that?
        • Does your best life make you smile and make your heart sing? If it doesn’t, dig deeper, dream bigger.

        It’s important to focus on the result, or at least a way-point in your life. Don’t think about the process for getting there yet—that’s the next stepGive yourself permission to revisit this vision every day, even if only for a few minutes. Keep your vision alive and in the front of your mind.

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        Plan Backwards

        It may sound counter-intuitive to plan backwards rather than forwards, but when you’re planning your life from the end result, it’s often more useful to consider the last step and work your way back to the first. This is actually a valuable and practical strategy for making your vision a reality.

        • What’s the last thing that would’ve had to happen to achieve your best life?
        • What’s the most important choice you would’ve had to make?
        • What would you have needed to learn along the way?
        • What important actions would you have had to take?
        • What beliefs would you have needed to change?
        • What habits or behaviors would you have had to cultivate?
        • What type of support would you have had to enlist?
        • How long will it have taken you to realize your best life?
        • What steps or milestones would you have needed to reach along the way?

        Now it’s time to think about your first step, and the next step after that. Ponder the gap between where you are now and where you want to be in the future. It may seem impossible, but it’s quite achievable if you take it step-by-step.

        It’s important to revisit this vision from time to time. Don’t be surprised if your answers to the questions, your technicolor vision, and the resulting plans change. That can actually be a very good thing; as you change in unforeseeable ways, the best life you envision will change as well. For now, it’s important to use the process, create your vision, and take the first step towards making that vision a reality.

        Featured photo credit: Matt Noble via unsplash.com

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