Remember that goal you set a little over a month ago? The one about losing weight or exercising more? According to data from Gold’s Gym, that motivation you had on January 1st is probably waning right now. In fact, February 24th (deemed the “fitness cliff”) is the day that check-in numbers drop and never rebound. But we want you to defy those odds and get pumped about getting in shape again. So we asked Jeff Na, vice president of fitness for Gold’s Gym, to reveal his top tips for boosting your enthusiasm for health. “The only difference between January 1st and February 24th is prioritization,” he says. Make exercise a must-do again, reevaluate what you wanted to achieve and why, and adopt these ideas to get back on track.
Focus on the details
“The clients who see the best results come in not just with a goal in mind but with the steps for how to get there,” says Na. So if you made a general target of dropping 10 pounds, figure out a realistic time frame for getting there (probably about five weeks), how often you’ll exercise and healthy meal options. Then put each workout and kitchen prep day on your calendar so you can plan ahead. If want to remove the guesswork, sign up for a program like Gold’s Gym 12-Week Transformation Plan or Michelle Bridges’ 12 Week Body Transformation.
Find something exciting
Even before you start feeling bored with your usual routine, you should have an idea of how to switch things up and keep your regimen fresh. Otherwise, when your workout starts feeling too bland, it’ll fall to your B-list of priorities. Look at your local health club’s schedule to see if one of the classes seems enticing, or chat with a fitness-loving friend for a suggestion. “Group classes are great for workout newbies because they give you a sense of community and some professional instruction,” says Na. You may find that Pilates or Spinning naturally keeps you coming back for more. If you can’t get to a class, try a new walking route or fitness DVD. Adding variety to your schedule keeps you interested mentally and challenges your muscles physically so you don’t hit a plateau.
Reduce injury risk
Many people skip a proper warm-up and cool-down, but going from no movement to intense exercise or stopping immediately afterward increases your risk of strained ligaments or other overuse issues—which puts you off the workout wagon longer. Just take an easy stroll for about five minutes to up your heart rate and lightly stretch any tight muscles. When you’re done sweating it out, take another five minutes for deeper stretches.
Get back to basics
“Your body is your best machine,” says Na. “That’s why fitness professionals often recommend body-weight-only exercises—they translate to the movements you do in everyday life and make them easier.” So squeeze in some squats, lunges, push-ups and rows whenever you can. And when your body gets sick of those moves, add resistance with dumbbells or bands.
Make it a family affair
You shouldn’t be the only one at home who’s moving more often. Get the kids involved in your physical plans by doing a yoga DVD together or taking a walk outside (just bundle up!). Try organizing a quick team workout by doing jumping jacks before dinner or running in place during the commercials of your favorite show. It gives you time to bond with your kids and get everyone healthier, plus you’ll set an active trend for your teens and tweens to mimic when they’re older.