How To Reboot Your Motivation And Stick To Your Goals

Goals

Last year, the social media network for athletes Strava pinpointed Friday 12th January as the day most people are likely to give up on their New Year’s resolution. Strava analysed over 31.5 million global January activities to pinpoint this specific date as ‘Quitters’ Day’. If the same can be said of this year, then we’ll all be pressing snooze and rolling over for an extra hour of sleep rather than hitting the treadmill.

But why is it so common to quit within less than two weeks? Well, it’s January and it’s likely that while you started the month with a fresh bout of positivity and determination, life’s day-to-day tasks and toils have ground you down. Here are the expert tips to reboot your motivation and willpower:

Be realistic

It can be tempting to be overly ambitious and set yourself life-changing goals. While they look good on paper, you run the risk of being part of the quitters gang on 12th January. ‘Set goals that are achievable and can be easily tracked,’ says Dr Zain Sikafi, CEO and Founder, Mynurva. ‘This will give you the satisfaction of being able to track your progress and can be a fantastic source of motivation as you monitor.’ Whether you use a fitness tracking app on your phone or write down your achievements in a daily or weekly journal, you’ll be surprised by how motivating it can be to see how much you’ve accomplished over time.

Focus on one goal at a time

While cutting out sugar and running home for work at least three times a week might seem perfectly plausible from the comfort of your sofa after a Netflix marathon, it will feel less so at 6.30pm on a Tuesday evening when it’s pitch black outside and the heavens have opened. Instead, embrace just one change. Try running home once a week or cut out your four o’clock Galaxy bar (we recommend replacing it with one teaspoon of Organic Maca Powder mixed with almond milk).

A study published in the Journal of Consumer Research found that we are more effective at focusing on one goal at a time and were less successful when we were juggling several.

Do your research

Going cold turkey on something during one of the coldest, darkest months of the year is hard, especially if it’s something you truly enjoy, such as a glass of red wine. It’s worth doing some research to see if there is anything to help ease the withdrawal. For example, if you usually go out on a Friday night, swap the pub for the cinema. If you’ve decided to give up sugar, stock up on Chromium Complex by Lamberts to help reduce the cravings. If you want to get fit and stick to your twice-weekly gym sessions, invest in a fitness band to monitor your improvement and to help set realistic goals. And, if your goal is to reduce your screen time for the foreseeable future, put the Screen Time app into action and shut down your social media at 9pm every night.

Enlist the help of friends

We’re less likely to give up if we’ve got the support of our friends. When it comes to fitness goals research has shown that not only are you more likely to workout, but you’ll put more effort in and exercise for longer. Scientists at the MIT Sloan School of Management went as far as to say exercise is ‘socially contagious’. If you can’t find a friend to workout with, try signing up to a class rather than hitting the gym solo.

Visualise your goal

Rhonda Byrne has made a fortune from The Secret for no reason. Visualising your goals is one of the best ways to keep you mentally motivated. When it’s losing weight giving up alcohol or finding a new job, creating a physical visualisation board of the end goal will help you achieve it.

The idea of visualising yourself in your goal was validated by psychologists at the University of Liege in Belgium. Experts found that creating ‘self-defining’ future memories really can have a positive impact on achieving your goals. So, if you take just one thing from this, make sure it’s the importance of maintaining a positive mental attitude.

How To Maximise Your Fitness Routine

Exercise Routine

‘Getting fit’ is one of the most popular new year resolutions and it’s also one of the quickest to be broken. While there’s always an onslaught of new and inventive ways to encourage us to workout in January, few of us make it past February before we give up the early morning run or lunchtime gym sessions.

Yet, research continues to highlight the health benefits of working out. Recent research suggests that working out three times or for a total of 100 minutes per week could help reduce your brain age by a whopping 10 years when you pair it with a balanced diet. A study by the British Journal of Sports Medicine also suggested that exercise, including walking, jogging, swimming and cycling, could be just as effective as drugs at lowering blood pressure.

The biggest fitness trends for 2019 are more attuned to our hectic lifestyles and easier to slot in, so whether you’ve got a full hour or just 15 minutes to spare there’s some form of movement that will work for you.

The top fitness trends for 2019

On demand

If you struggle to slot a 45-minute spin class into your schedule twice a week, then it’s worth exploring the world of fitness streaming. Plenty of gyms and instructors offer live streaming sessions or short videos that you can do at-home or from a hotel room if you’re a frequent traveller. ClassPass has recently launched its version of live streaming called ClassPass Live.

Slide and glide

For A-list fitness trainer Dalton Wong, 2019 is all about the glider. Not only does it give you a full body workout, but it’s also low intensity, so you don’t have to worry about putting extra strain on your knees, hips and back. Following the success of his Mini Band Workout last year, Wong has just launched his Glider Workout. ‘It’s designed to improve posture, tone and shape the body, and the workout actively targets the main problem areas – core, hips, thighs, bum, triceps and back – for total body conditioning,’ says Wong. The kit comes complete with two gliders and a 60-page manual that’s packed full of exercise routines. 

Versatile yoga

With self-care, or total wellbeing as it’s being dubbed for 2019, still resonating with most of us, the practice of yoga has become more prominent. Expect to see yoga and meditation hybrid classes rolling out across the country. From restorative yin practices to more vigorous power and flow yoga, the classes are designed to work on a physical and mental level to ensure you switch off and feel fully zen before you step off the mat. 

Functional fitness

It’s a trend that has been around for the past few years, but functional fitness is going to be just as big in 2019 and will be readily available everywhere. Generally speaking, functional fitness is anything that helps improve your balance, coordination and strength to support the movements and motions we do on daily basis without even thinking about them. For example, a squat would fall under the functional category because it strengthens your core and back, which makes bending down in day-to-day life easier.

Team work

Sociable workouts are on the rise. It’s less about solitary sessions on the treadmill and more about coming together as part of a class. Whether it’s a running club or signing up for a group spin class where you’re heart rate is on show and you cycle as a pack to hit a specific target, this year is definitely about working together to reach our fitness goals. 

How can you maximise your exercise routine?

Whether you’re a regular runner, keen cyclist or just about to dip your toe into the world of fitness, here are some tips to get the most out of your workout:

AM or PM

It’s often assumed that exercising in the morning is better for your body as it sets you up for the day ahead. However, if you’re more of a night owl and would rather spend an extra hour in bed, you’ll be pleased to hear that a recent study suggests that it doesn’t matter when you workout. Exercising in the evening won’t affect your ability to fall asleep – especially if it’s a relaxing yoga session.

Stretch it out

Sometimes it’s tempting to skip the last five minutes of your cardio class or not bother to stretch out your muscles after a long run, but pretty much every fitness expert strongly advocates some form of stretching following a workout. Not only does it improve your posture by loosening tight muscles and reduce the risk of injury and DOMS (delayed onset muscle soreness), but stretching will also help calm your mind.

Relax your muscles

If you’re someone that always suffers with DOMS a couple of days after working out, it’s worth booking into a yoga class the following day to help stretch out your muscles and flush out any lactic acid or enlist the help of Magnesium Oil Original Flakes by Better You. A 20 minute soak in the bath with these can help soothe sore, tight muscles and leave you feeling fully relaxed. If you don’t have a bath, it’s worth considering the Magnesium Body Butter, which has the extra benefit of leaving your skin feeling soft and smooth too.

Treat yourself

It’s easy to go into any new exercise routine with the ‘good hard or go home’ mindset, but don’t forget to give yourself some leeway every now and again. ‘Still enjoy the odd beer, wine or your food of choice- it’s not meant to be a miserable process!’ says fitness trainer Matt Roberts.

Why We’re Not Exercising To Lose Weight Anymore

heart laces on black background

Exercising and weight loss have always been intrinsically linked for years, but new research has revealed that more and more women are working out for another reason. According to a recent poll of 2,000 gym goers, we’re hitting the treadmill to lower our blood pressure and cholesterol rather than drop the pounds.

Improving our health has officially become more important than loosening our waistbands. But, it has meant that more of us are being struck down by the next-day aches and pains, and in some cases injuries. The poll showed that women go to the gym around 15 times a month, which works out at three to four times a week. Yet, three fifths of those complained of tiredness and stiff, achy muscles after exercising. Read More…