There is no better time to start a new regime than January. Not only is it the start of a new month, but the start of a new year, making it the perfect time to leave all of (or most of!) your bad habits in the previous year. And usually at the top (or fairly near) of peoples list is getting fit – or rather just looking fit as fuck – but there’s no avoiding the two pretty much go hand in hand. After a month of Christmas parties fuelled with mulled wine and dinners consisting of mostly stuffing and sausages, however, January is often a bit of a struggle, and more often than not, what starts off as a constantly rammed gym slowly dribbles off into peace and quiet again come February. I read recently that much of peoples gradual weight gain as they get older comes from gaining it during the holidays and never quite managing to shift it afterwards (I did read this on the Daily Mail though so don’t quote me on that, ha ha!) and I can definitely see how this happens, especially as workloads get bigger and the weather is somehow colder and darker than ever – not exactly the nicest morning wake up, having you feeling like running to the gym when it’s pitch black and sub zero. Below I have decided to include my top ten tips for staying motivated in January and working off your lard arse for the rest of the month, no giving up!
- Set goals and stick to them
With no clear idea of how you want to improve your physique and fitness, progress is tricky. Try making a four-week plan with weekly goals of upping your treadmill time, weight on the squat bar, and so on. Mark your progress as you work through the month. It’s a million times easier to stay motivated and focused when you can see yourself changing and developing!
- Plan your workouts
Instead of just hopping over to the gym and doing whatever, plan your workout before you get there. Make sure you diversify your activities and keep moving from exercise to exercise – you don’t have to be at the gym for hours, an hour or even 45 minutes of hard work is much more realistic and better for you than 2 hours of moving like a snail!
Don’t do it for the people you love, do it for the people you hate!
- Switch it up
If you go to the gym and do the same workout every single day, chances are, you’re going to get extremely bored – and stop seeing results after about a week. Thanks to THE WORLD WIDE WEB, finding new exercises and workouts online is easier than ever. Get on Instagram and check out some of the fitness pages – check out videos of exercises you’d like to try, and don’t be shy! (Have an instructor show you if you’re not sure…don’t hurt yourself!) Everyone at the gym is there to do the same thing, so don’t be embarrassed. Better to feel a bit awkward at the gym than super embarrassed to take your clothes off on the beach! Make sure you try and check out workouts from people whose bodies you admire as well – no point copying Arnold Schwarzenegger’s moves if you don’t want to look like him!
- Make an inspiration board
I’m not ashamed to say that the wall above my desk is literally covered in photos of hot girls whose bodies I would totally not mind having. Although it’s important to love your own body and accept that you will never look like Beyonce, it doesn’t hurt to have a little motivation to keep you going. When I first started working out, I literally had the Victoria’s Secret catalogue stuck to my fridge, and it seriously works! When you’re opening the fridge for a late night snack, nothing puts you off quite like staring at Candice Swanepoels abs. Abs over alcohol!
- Go to new places to work out
If you haven’t got a new gym membership, try moving one of your workouts outdoors (if you can bear the cold for the first few minutes, it’s pretty refreshing), or going to a new class – check my previous post on the best workout classes in London for ideas. Nothing wakes up your body quite like starting a totally new activity!
- Give dry January a try
If alcohol is a regular and important fixture in your life, try and cut it out for a month. I work out fifty million times better when I haven’t been drinking for a while, just because – aside from the shitload of sugar and empty calories, plus the post drinking carb binge – my body is that much less tired and I feel a lot fresher and more energetic from getting it out of my system. You’re not going to be so up for a 7am workout if you’ve been knocking back the Pinot the night before, no matter how much water you had afterwards!
- Remember REST is as important as your hard work
I remember asking my biology teacher once why we seem to need so much sleep and I’ll never forget his answer – ‘think of it like literally recharging your batteries’. You can’t hit a workout with a full battery life if you didn’t charge it overnight!
- Be hard on yourself
I know that everyone goes on about how you shouldn’t be hard on yourself, but sometimes you fucking should. Do you think Beyonce became Beyonce from saying to herself, hey, I’ve done enough and I’m all good now? NO SIR! The first person you need to be hard on is yourself, otherwise you’re never going to develop. Push yourself to get better! You don’t come into this work a baby and stay that for the rest of your life – change is vital, especially when everything else is improbable. I feel an intense wave of guilt when I miss a workout or a set (slightly OCD) but I’m also grateful for that, because that’s what makes me work ten times harder the next time.
- Keep a record of what you eat
There are loads of apps where you can track your eating and actually even find out more about what you’re putting into your body, which in turn can help you lose more weight as you become more aware of what you eat. A great one is MyFitnessPal, which is free on the App Store (so no excuses for not getting it!) and you can actually scan your food into it, allowing you to see, for example, how much sugar is actually in that drink you got at lunch. A lot of the time, food companies are fucking cheeky and that ‘2g’ of sugar you THINK is in the bottle is actually ‘2g’ per 100ml…when the bottle is 500ml. Stay conscious! You don’t put diesel in a Ferrari engine…..fuel your workouts with the right food – first that swims, then that flies, and plenty of greens!
- Find a workout buddy
It’s way easier to work out if you have someone to work out with. If you get super bored, it’s nice to have a buddy to work out with – as long as you still get your shit done! You’re much more likely to get to that workout if you have to meet someone there, so find someone you enjoy working out with and push each other to get better!
Good luck for January…Stay focused and in the words of Arnold…DON’T BE A BABY!!