Your fitness room is crowded.
The MILLS course is overbooked.
Your childhood friend - the ultimate non-athlete - requested you as a friend on Runtastic.
No doubt: it’s January!
And “I’m getting back in shape” resolutions are back…
For how long ?
According to the Statistical Brain Institute, 64% of New Year's resolutions pass the first month mark. And only 8% last until December 31.
Concerning sport, Strava (which is based on the analysis of more than 30 million sporting activities recorded in January 2017) has even established “Quitter's Day” , i.e. the day when the motivation of the less diligent begins to weaken: the January 12.
To help you stay on track and achieve your Fitness Goal of the Year, we have listed 10 useful tips for you.
Getting back into sport: our advice
1. Set your goals
Define the goals you want to achieve.
And, among these, choose a priority objective: healthy weight, distance, performance, competition…
According to Strava, 92% of people who set a specific goal when they returned to sport were still active 10 months later.
Don't just set your goals: write them down and post them somewhere you pass frequently. Just to keep this element of motivation in sight and to give you the necessary boost when the desire to take it easy awaits you.
Important: be realistic! Don't hesitate to consult people who know you well when setting your goals. Not only will they be able to help you keep your motivation, but they will also be there to bring you back to earth if you plan to become that superstar that you are not (anymore) 😉.
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2. Be early
Still according to Strava, people who practice a morning sporting activity are on average 43% more diligent. Fans of exercising after getting out of bed also emphasize the mental benefits of this habit. We tell you about it in more detail in our article “ Is it better to run in the morning or in the evening? ”
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Improves performance and alertness / Reduces muscular and mental fatigue
3. Maintain the right balance
Don't overdo it!
Stay realistic, both in defining your goals and in progressing your efforts. Be extra vigilant if you took a break during the holidays or if you indulged in some deviations from your usual regime.
A medical check-up can be useful to check that you are not suffering from any undetected muscle or joint trauma.
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4. Play sports with others
You will probably be more inclined to stick to your training program if you know that a friend is waiting for you to start your sports session. If he/she shares the same result or competition objective as you, healthy emulation can take place and one will always be there for the other in the event of a drop in morale or loss of motivation.
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5. Play sports for others
There are dozens of charities you can get involved with while playing your sport. Set up a participatory prize pool to encourage you during your preparation for a competition or register for a race organized in support of a cause that is close to your heart.
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Contributes to maintaining better physiological and mental vitality / Helps with the proper functioning of nervous, muscular, immune and vision systems
6. Socialize on the move
If you are offered a lunch or a cinema outing, offer a dynamic alternative: yoga class in the great outdoors, a brisk walk session in a park. Make sure, if your “casual partner” is not very sporty, to choose an activity that will not make him/her uncomfortable. You can also choose a place where sports and catering are combined, such as certain boulder climbing halls. Place where it is also very easy to socialize: it is common to see strangers stop in front of a path to help you cross a hold on which you are stuck, or vice versa.
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7. Take advantage of every opportunity
In the office, adopt micro-sessions. Take a brisk walk around the neighborhood while drinking your coffee. Take advantage of your colleagues' cigarette break to do some stretching or do a few exercises.
You can also suggest holding your meetings in small groups while walking around the building. Or challenge your colleagues by asking them to summarize their weekly report by practicing a sheathing: your sales meetings will never have been so short and effective 😉!
At home, stay active as much as possible. Do a series of squats while preparing the children's snack or note your progress on the plank exercise during the evening weather report.
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8. Track your progress
There are few things more motivating than visualizing progress. Make sure to note each change: kilo lost, lengthening of the distance covered, improvement in your time...
Take a photo of yourself on D-0 then another, in the same conditions (same time, same outfit, same angle, same lighting) every 30 or 45 days to see how your figure becomes more muscular and refined.
Use activity trackers or apps that record your progress day after day.
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9. Think positive
Practice replacing your negative thoughts with mantras or motivational phrases. When it occurs to you that you have “too much work to go to the gym,” repeat out loud to yourself: “I choose to make myself a priority” or “I always have time to think about my health” .
10. Reward yourself
Celebrate each goal achieved! Treat yourself to a massage session, a trip to the hammam or a new pair of sneakers.
Change the bracelet of your tracker to mark this new milestone and start preparing for the next objective.
And then, don't deprive yourself of a piece of chocolate or an outing to your favorite restaurant: you deserve it.
