New Year's Workout 5 Ways to Stay Motivated :: Emotional and Mental Health

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New Year's Workout
by author PJ Wren

Change is one of those words that often evokes powerful emotions, both scary and exciting, all at once. Change can mean different things to different people, but come New Year’s, the number-one change that most people try to implement in their lives is better health and fitness.

Some of us will be more successful at maintaining a regular fitness program throughout January and into the months that follow. Many will struggle to keep the new program going, while others will simply quit after the fanfare and enthusiasm has died down. Knowing yourself and what motivates you can help ensure you are one of the successful ones.

Gender [in]equality

If you are female, chances are you will fall off the wagon faster than a man. Why? Physiologically speaking, women are built with a distinct disadvantage. Our lungs are smaller, making it feel like we are working harder even though we are working at the same intensity as a man, and making it harder to work out in the heat and in higher humidity weather.

Women’s bodies are also predisposed to hold onto and store fat, and a woman going through menopause will find it more uncomfortable getting sweaty. Add the fact that men have more muscle mass than women (making their bodies better calorie-burning machines), and you have a gender population that literally wants to give up before even beginning. I mean, who really wants to work their tail off and see little or no improvements right away?
But it isn’t all roses and good news for men. If you are male, odds are that you will injure yourself at the start of your program, sidelining your efforts and making it harder for you to turn fitness from a resolution into a habit.

As a trainer, I have seen this happen first-hand again and again. Some men charge out of the gates gung-ho, remembering their glory days and what they used to be able to do, and women occasionally get frustrated about the lack of results and wonder, “Why bother?” In the end, both groups lose faith and hit the couch.

Tips to Bolster Fitness Resolutions

Keeping a consistent fitness program and changing your habits and lifestyle are definitely a challenge, but that challenge can be overcome. Some keys to success include not falling into the trap of comparing yourself to others and allowing room to make mistakes, while learning from them instead of giving up.

As far as staying motivated and in motion goes, implement these tips and make your fitness resolutions a success this year.

1. Hire a professional

Hiring a personal trainer will hold you accountable for your weekly fitness program, but hiring the right personal trainer will keep you moving well after your session is finished. How do you find the personal trainer who is right for you? Ask for referrals from friends, family, doctors, or local physiotherapists. Once you have narrowed the choice, set up a meeting to review each trainer’s credentials and past work experience, and to discuss your goals and your health history.

If the trainer isn’t interested in your history of disease or injury, run away! You want to work with someone who knows about your past experiences, who demonstrates a sincere awareness of any underlying medical needs, and who is truly committed to seeing you achieve your goals. In other words, hire a professional and not some dude who is there just to kick your butt once or twice a week.

2. Join a gym

Workouts need to be convenient and fit easily into your schedule, so join a gym that is located either on the way home from work or less than 15 minutes from your front door. Both places enable you to schedule workouts either before or right after work–the best times of day to exercise.

At the gym, ask for an orientation to get you started. This will help you learn about all the different machines, so you don’t get bored and use the same treadmill on every visit. An orientation will also teach you how to use each piece of equipment effectively.

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PJ Wren is a personal trainer and writer who strives to keep her clients moving.

Source: alive #315, January 2009

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Resolve to Evolve Within
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Elevating Natural Health
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Just for the Sport of It!
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A little means a lot

Mirror, mirror on the wall

Team work for your muscles

A little regret goes a long way

Moderate exercise pays off

Hydration for digestion

Breathe your way to better abs

Don't Blame the Season

Walking in a Winter Water-Land

How Do You Get to Work?

Change is Good

Know Your Snow

Breaking the Ice

Do It Yourself

Man's-and Woman's-Best Friend

Move Your Mood

Active Healing

An Apper for All

Imagine You're a Pretzel

Training Intensity for Older Males

Maximizing Growth Hormone Release

Active Living

Exercise Smarter-Not Harder-for Weight Loss

Why Do You Exercise?

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A Hard Road Well-Travelled
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Canada's Bold and Beautiful Singer-Songwriter
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Rick Hansen 20 Years Later
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From Confusion to Clarity
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From Pole Dancing to Gliding
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Start Fresh
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Jully Black's Revival
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Taiko Fit
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Work Those Hips
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Silken Laumann's Active Kids Movement
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Thrills on Horseback
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Four Regular Guys (in Tuxedos)
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Living the Good Life
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Let the Happy Times Roll
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Falls and Fun
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The Spectrum
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Cheap Winter Thrills
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Choose a Smoke-free Lifestyle
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Trends 2009
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Losing Weight
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Addiction Prescription
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Resolve to Be Green
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This Might Save Your Life
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Varicose Veins
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Let’s Talk About SEX...
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Get Active!
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Vacation Without the Spread
Vacations are often a time to kick back, soak up the rays, and unfortunately, sometimes gain weight. When you’re on a tropical cruise or frolicking between cafés in Provence, it’s much too easy to forget about your commitment to a healthy lifestyle and just give in to your new surroundings.

Overcoming common barriers to getting active
Sometimes the reasons people cite for being inactive are just excuses, but research also tells us that there are barriers to physical activity that many of us face across the country.