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Last Updated on February 2, 2018

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.

      What Really Works: How to Relieve Lower Back Pain Effectively 7 Super Fast Remedies for a Pulled Muscle in Neck Is Building Muscle Possible in Your 40s? (Build Muscle the Batman Way) How I Lose Weight, Get to 9% Body Fat and Build Muscles with Vegan Diet How to Gain Muscle Mass Naturally (A Step-By-Step Guide)

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      12 Best Brain Foods that Improve Memory

      12 Best Brain Foods that Improve Memory

      Nutrition plays a vital role in brain function and staying sharp into the golden years. Personally, my husband is going through medical school, which is like a daily mental marathon. Like any good wife, I am always looking for things that will boost his memory fortitude so he does his best in school.

      But you don’t have to be a med student to appreciate better brainiac brilliance. If you combine certain foods with good hydration, proper sleep and exercise, you may just rival Einstein and have a great memory in no time.

      I’m going to reveal the list of foods coming out of the kitchen that can improve your memory and make you smarter.

      Here are 12 best brain foods that improve memory:

      1. Nuts

      The American Journal of Epidemiology published a study linking higher intakes of vitamin E with the prevention on cognitive decline.[1]

      Nuts like walnuts and almonds (along with other great foods like avocados) are a great source of vitamin E.

      Cashews and sunflower seeds also contain an amino acid that reduces stress by boosting serotonin levels.

      Walnuts even resemble the brain, just in case you forget the correlation, and are a great source of omega 3 fatty acids, which also improve your mental magnitude.

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      2. Blueberries

      Shown in studies at Tuffs University to benefit both short-term memory and coordination, blueberries pack quite a punch in a tiny blue package.[2]

      When compared to other fruits and veggies, blueberries were found to have the highest amount of antioxidants (especially flavonoids), but strawberries, raspberries, and blackberries are also full of brain benefits.

      3. Tomatoes

      Tomatoes are packed full of the antioxidant lycopene, which has shown to help protect against free-radical damage most notably seen in dementia patients.

      4. Broccoli

      While all green veggies are important and rich in antioxidants and vitamin C, broccoli is a superfood even among these healthy choices.

      Since your brain uses so much fuel (it’s only 3% of your body weight but uses up to 17% of your energy), it is more vulnerable to free-radical damage and antioxidants help eliminate this threat.

      Broccoli is packed full of antioxidants, is well-known as a powerful cancer fighter and is also full of vitamin K, which is known to enhance cognitive function.

      5. Foods Rich in Essential Fatty Acids

      Your brain is the fattest organ (not counting the skin) in the human body, and is composed of 60% fat. That means that your brain needs essential fatty acids like DHA and EPA to repair and build up synapses associated with memory.

      The body does not naturally produce essential fatty acids so we must get them in our diet.

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      Eggs, flax, and oily fish like salmon, sardines, mackerel and herring are great natural sources of these powerful fatty acids. Eggs also contain choline, which is a necessary building block for the neurotransmitter acetylcholine, to help you recall information and concentrate.

      6. Soy

      Soy, along with many other whole foods mentioned here, are full of proteins that trigger neurotransmitters associated with memory.

      Soy protein isolate is a concentrated form of the protein that can be found in powder, liquid, or supplement form.

      Soy is valuable for improving memory and mental flexibility, so pour soy milk over your cereal and enjoy the benefits.

      7. Dark chocolate

      When it comes to chocolate, the darker the better. Try to aim for at least 70% cocoa. This yummy desert is rich in flavanol antioxidants which increase blood flow to the brain and shield brain cells from aging.

      Take a look at this article if you want to know more benefits of dark chocolate:

      15 Surprising and Science-Backed Health Effects of Dark Chocolate

      8. Foods Rich in Vitamins: B vitamins, Folic Acid, Iron

      Some great foods to obtain brain-boosting B vitamins, folic acid and iron are kale, chard, spinach and other dark leafy greens.

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      B6, B12 and folic acid can reduce levels of homocysteine in the blood. Homocysteine increases are found in patients with cognitive impairment like Alzheimer’s, and high risk of stroke.

      Studies showed when a group of elderly patients with mild cognitive impairment were given high doses of B6, B12, and folic acid, there was significant reduction in brain shrinkage compared to a similar placebo group.[3]

      Other sources of B vitamins are liver, eggs, soybeans, lentils and green beans. Iron also helps accelerate brain function by carrying oxygen. If your brain doesn’t get enough oxygen, it can slow down and people can experience difficulty concentrating, diminished intellect, and a shorter attention span.

      To get more iron in your diet, eat lean meats, beans, and iron-fortified cereals. Vitamin C helps in iron absorption, so don’t forget the fruits!

      9. Foods Rich in Zinc

      Zinc has constantly demonstrated its importance as a powerful nutrient in memory building and thinking. This mineral regulates communications between neurons and the hippocampus.

      Zinc is deposited within nerve cells, with the highest concentrations found in the hippocampus, the part of the brain responsible for higher learning function and memory.

      Some great sources of zinc are pumpkin seeds, liver, nuts, and peas.

      10. Gingko biloba

      This herb has been utilized for centuries in eastern culture and is best known for its memory boosting brawn.

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      It can increase blood flow in the brain by dilating vessels, increasing oxygen supply and removing free radicals.

      However, don’t expect results overnight: this may take a few weeks to build up in your system before you see improvements.

      11. Green and black tea

      Studies have shown that both green and black tea prevent the breakdown of acetylcholine—a key chemical involved in memory and lacking in Alzheimer’s patients.

      Both teas appear to have the same affect on Alzheimer’s disease as many drugs utilized to combat the illness, but green tea wins out as its affects last a full week versus black tea which only lasts the day.

      Find out more about green tea here:

      11 Health Benefits of Green Tea (+ How to Drink It for Maximum Benefits)

      12. Sage and Rosemary

      Both of these powerful herbs have been shown to increase memory and mental clarity, and alleviate mental fatigue in studies.

      Try to enjoy these savory herbs in your favorite dishes.

      When it comes to mental magnitude, eating smart can really make you smarter. Try to implement more of these readily available nutrients and see just how brainy you can be!

      Featured photo credit: Pexels via pexels.com

      Reference

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