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9 Easy Ways to Become Fitter This Year

9 Easy Ways to Become Fitter This Year

With the New Year upon us, it seems resolutions are on everyone’s minds with hashtags, tweets, and facebook statuses proclaiming new fitness and healthy-living goals for 2014.

Unfortunately, however, many people make the mistake of attempting to make too many drastic changes with their New Year’s goals. The key to changing habits is making small changes and focusing on one thing at a time.

Here are 9 easy ways you can move toward your 2014 fitness goals.

1. Make your goal so small (at first) that you can’t mess up.

The mistake many people make after the new year is dreaming too big. Now don’t get me wrong – vision is super important – but if you shoot too high you will only get discouraged. The key is to start small, build consistency and confidence, and then increase your goal.

Want to form a running habit? Try running just 10 minutes a day. Yoga? Do 10-minute yoga routines. Once you master those, move on to something more challenging.

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2. Focus on exercise that you ENJOY.

Too many people make exercise a chore, something that they have to do to say they did it or to lose extra weight.

Wrong wrong wrong.

You should exercise because you love it. Intrinsic motivation should drive you. Begin by doing the exercise that you love. Once you begin letting joy guide you, you will be exercising more often in no time.

3. Hold yourself accountable.

Many people make the mistake of keeping their goals to themselves, but all  keeping your goal a secret does is decrease the likelihood that you will meet it.

Instead, try joining a support group. Tell your friends or family. Once you tell someone, either virtually or in real life, you will be more motivated to get it done, whatever it is.

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4. Choose consistency over length of workouts.

It’s a mistake to workout for 5 hours once a week, when you could exercise 30 minutes a day. Consistency helps build a habit, and helps your body grow accustomed to exercise regularly.

Choose small, consistent workouts over long, irregular ones.

5. Reward yourself with [healthy] positive reinforcements.

Psychology teaches us that positive reinforcements are more motivating than negative ones. If you want to build a habit, encourage the habit you want to build.

Love smoothies? Reward yourself with a low-sugar fruit smoothie, not a 700-calorie sugar bomb. Love chocolate? Reward yourself with some healthy dark chocolate, not an entire package of Oreos. Love socializing? Reward yourself with just one or two low-calorie cocktails with coworkers after work.

6. Focus on ONE fitness goal at a time.

One of the cons to big dreaming is the desire to take on too much. The trouble with this is that the more goals you add, the easier it becomes to get distracted from your goals.

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There is only so much energy that can be invested in goal-setting; the more goals there are, the more limited the energy. Instead, pick one goal to focus on, and add more when you accomplish that one.

7. Write it down.

Studies upon studies have supported the power writing down goals has. They key is to write down what you want to accomplish.

Want to form a running habit? Write: I will run for 20 minutes every day. Yoga? I will attend yoga class 3 times a week. Then, DO IT.

8. Be specific.

A mistake many people make is producing over-generalized goals. They might say “I want to be fitter” or “I want to get better at yoga.”

Instead, make your goal as specific as possible, breaking it down into small steps.  Include how many times per week, what exercise, how long, and any other relevant details.

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9. Cultivate a positive mindset.

Positivity is the key to any ambitious vision. Without positivity, you can’t achieve nearly as much. A positive attitude becomes a self-fulfilling prophecy: when you believe you can accomplish something, you make the attempt, and put in the work necessary to get it done.

Try soaking up positive quotes, videos, and mantras to motivate yourself to accomplish your goals.

What do you do to stick to your fitness goals?

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Last Updated on December 13, 2018

12 Practical Tips To Stay Fit For Christmas

12 Practical Tips To Stay Fit For Christmas

Christmas is approaching fast, and lots of people not only tend to ruin their usual diets, but they also gain a few extra pounds. Based on studies, the majority of people tend to gain additional weight during the holiday season that starts at the Thanksgiving Day and ends with the New Year celebrations. Excessive eating is claimed to be the main cause for the additional weight gain, but it is also due to lack of physical activity and exercise.

A lot of individuals out there tend to set aside their fitness routines during the holidays since they believe that they do not have enough time to perform their workouts. And because they feel guilty after the holiday season, most of the gyms and fitness centers are packed with fresh members. Always bear in mind that you can still enjoy the holidays and stay fit at the same time. If you want to stay fit during the holiday season, especially during Christmas and the New Year’s Eve, here are some useful tips that might help you:

1. Eat Before Heading Out

First, it is best that you eat something before heading out to visits, trips or family dinners. By doing so, you will no longer be tempted to eat a lot or overindulge yourself since you have already eaten. Skipping on meals is not a good idea either, because you will only be forced to eat more later.

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2. Select The Treats

Make sure to select the treats that you eat in a wise manner. You should choose something that you can only enjoy during the holiday season and not something that is readily available all the time.

3. Avoid Skipping Meals

Don’t skip meals, especially breakfast! Even though it can be tempting to skip on certain meals, believing that it will make up for the treats you consumed in the previous day, don’t do it because it will only lead to counterproductive results.

4. Drink With Moderation

It is best to regulate your drinking since alcohol, coke or other juices will only add more calories to the ones you already eaten!

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5. Be Active

You should still perform your fitness routine whenever possible and if you can’t do that, simply walk more, park your car some distance away from the store or just use the stairs!

6. Get Out Of The House

Make the holidays a family affair and plan outdoor activities where everyone is involved. Even a snowball fight in the backyard will burn a lot of calories and will keep the children entertained.

7. Don’t Skip Your Strength Workouts

Always remember to perform your strength training in order to maintain that muscle mass you worked hard to get. You might be tempted to use lightweights and just do some cardio, but you can burn just as many calories by lifting weights. And with all of those extra stakes you had on the holiday meals, you might even gain some extra muscle. And this is much better than gaining some extra fat.

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8. Set Realistic Goals

You should set realistic exercise objectives. Aim for at least half an hour per day and you will be very happy when you will achieve that. If you plan one hour or more and not achieve it, you will only end up disappointed.

9. Enjoy Yourself

Also make sure to set realistic diet plans! Trying to restrain yourself totally from some foods will only make you eat more. Feel free to enjoy the treats that you really love, but in small portions.

10. Drink A Lot Of Water

This can satiate your appetite as well as keep you hydrated at all times. And it will also prevent a possible hangover if you overdo it with alcohol.

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11. Eat Less And More Often

Distribute your meals evenly throughout the day, and do not eat everything at once.  Instead of having 2 enormous meals, have 5 small ones.  Eat your dinner earlier and have a nice walk before going to bed.

12. Prioritize Your Workouts

Try to do them early in the morning while everyone else is still sleeping. This way you will also avoid remarks like “Oh, come on! It’s Christmas…”

So there you go! Twelve simple tips that will help you avoid gaining weight during the winter holidays, but will also allow you to enjoy yourself and have a great time with your loved ones.

Happy Holidays everyone!

Featured photo credit: rawpixel via unsplash.com

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