FALL IN LOVE WITH FITNESS!
Summer is gone and we are now officially in Fall season- which means this is the time for big clothes and lazy days! This makes it tough to stay motivated to stick to a fitness routine! Don’t worry, we got you! Here are 5 of our BEST tips to get and stay in shape for the Fall!
THE MOTIVATION GAP
Health officials recommend we get at least 150 minutes of exercise a week. That’s less than 30 mins a day, but the benefits quickly add up. Researchers have found the fittest Canadians are also the healthiest Canadians by numerous criteria, such as blood pressure and cholesterol levels.
While most of us know we should exercise, there’s a disconnection between what we know and what we actually do. More than half of all Canadians think they exercise regularly, yet only 15 percent of us actually hit the recommended 150-minute exercise threshold.
Let’s close the gap between our head knowledge and our physical actions, employing proven motivation techniques that get us into the gym and keep us going!
SAVE THE DATE
Pick a day to get started—tomorrow is a great choice. “Place an exact start date on the calendar,” recommends Scott Weiss, DPT, a board-certified athletic trainer who works with NHL players. “Make sure that this is not a ‘floating’ date, but a set-in-stone time.”
Studies show that people who exercise in the morning have an easier time maintaining a daily fitness habit.
CLEARLY DEFINE A GOAL
Obscure goals like “I want to be healthy” are too general to keep us motivated. Psychologists say the best goals are specific, measurable, attainable, relevant, and time-bound (SMART). For example: “I want to lose one pound every month until Christmas” or “I will run every Monday and Wednesday for 15 minutes.”
“In most cases, people’s lack of motivation is actually a result of frustration and discouragement,” says Weiss. “One of the biggest mistakes that people do when they start working out is setting unattainable goals.”
WRITE IT DOWN
Write down the start date and the goal. “When we write it down, it’s more likely to stick,” says Derek DeGrazio, a celebrity personal trainer who’s worked with Britney Spears. Write the goal on sticky notes and plaster them wherever you may need a little motivational reminder: on the bathroom mirror, in your wallet, on your computer monitor—you name it
TELL THE WORLD
Accountability partners keep us on track, increasing our ability to stick to our commitments. Simply receiving an accountability phone call, once every two weeks, more than doubled study participants’ exercise rates from the start of one study.
Alexandra Allred, a kinesiology instructor and former Olympic athlete, recommends finding an accountability partner in your home, in your work, and in your friendships. “You won’t be able to do this alone,” she says. “You need a team.” For example, ask a co-worker to check in with you to see if you did your daily walk, and ask your children to call you out if they catch you sneaking in some junk food.
WRITTEN BY Joshua Duvauchelle