January marks the beginning of a new year and we have renewed hope and motivation to improve ourselves. For real this time. So we set awesome goals for ourselves, make a new vision board and start the new year off strong. And then February comes. The year doesn’t feel as new or as fresh and a lot of people tend to fall back on hope and motivation. Before you know it, you’ve begun to slide back into your old habits. It’s comfortable there.
To help you stay strong as the new year begins I wanted to take some time to share a few things that might help. I hope these tips encourage you to keep working towards the goals and make you just as excited and hopeful as you were when the year started.
3 Ways to Prevent a February Fitness Slump
Assess the situation.
Think about January. What worked and what didn’t? Did you try to make too many changes at once? Have you been overwhelmed with trying to keep up with so many healthy changes? It’s perfectly okay to focus on one thing at a time. You’ve got your life to work on your health and fitness. I won’t bring up the turtle and the hare story… but it’s better to start out slow and stay steady than to start off running and then crashing, burning and stopping.
Action step: Focus on one positive change you can make for yourself this month.
- Workout 4 days per week instead of 6?
- Eat one more serving of vegetables per day than you’re used to?
What is a reasonable workout schedule for you?
If you work 10 hour days, a workout program that wants you to workout 7 days a week for 90 minutes at a time might not be the best choice for you. I work about 35 hours a week outside of my home and that would never work for me. Seven days a week never works for me. I’m just not at that point – and I’m not sure I ever will be. And that’s okay! For this reason, my goal is to get in 5 workouts per week. If I only hit 4, I don’t beat myself up.
Action step: Figure out where your sweet spot is for number of workouts per week. What pushes you yet doesn’t complicate your life?
- Do you prefer weekday (monday-friday) workouts? I do!
- Does a Monday/Wednesday/Friday schedule seem appealing? Try it!
Try a new workout!
If your workouts are boring you it might be time to change it up. This can help you get excited about working out again. I know it works for me. There are no rules you have to follow – you can switch up workouts whenever you feel like it.
Action step: Find a new workout to try.
- Would you like to slow things down with yoga?
- Or speed things up with HIIT workouts?
Figure out the food thing.
If eating healthy isn’t an issue for you, feel free to skip this one!
Some people eat healthy 6 days a week and then have a cheat day. I personally don’t do this now but I have in the past. And I thoroughly enjoyed it. Does one cheat day per week motivate you to eat well the other 6 days? Or would you rather have one or two cheat meals throughout the week? That’s kind of where I am now. I like to spread it out a bit.
Action step: Figure out a meal plan that works with what you want to accomplish. If your goal is to lose weight you really have to dial this in to increase your chances of success!
- Do you meal plan? Do you want to start to?
- Do you track your eating so you know exactly what you’re consuming? If not, try MyFitnessPal, it’s FREE.
- Do you drink too many glasses of wine throughout the week?
Plan for March.
We’re just about halfway through February now so it’s okay to start looking ahead to March. What would you like to work on next month? Looking ahead and staying hopeful will have a more positive effect than dwelling on past mistakes or slip-ups.
Action step: Choose one positive change that you will work on next month. Continue to do this every month throughout the year to help you stay motivated!
- Do you want to focus on eating healthier? More veggies? Less pop?
- Do you want to focus on workouts? More intensity? Fewer workout days?
- Do you want to focus on sleep? Going to bed 30 minutes earlier?
If you aren’t crystal clear on what you want out of fitness and why, it’ll be much harder to stay motivated and connected to fitness. Over the last year I’ve found that making at least one new fitness-related goal each month helps me stay on track. It doesn’t mean things have been perfect, but I have kept going regardless of setbacks.
You can do this!
Until next time…
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