Get back on the Bike


pic 2You made a New Year’s Resolution. Good for you! But now it’s the end of February and all that motivation you had in January is either fading away or gone. Guess what? You are not alone. The number one resolution attempted is to improve physical well-being by either working out, eating right or stop smoking.*  Studies show that somewhere around 90% of people who make New Year’s resolution typically fail, and usually within the first 2 months.*  Those statistics are staggering, but just because you have falling down doesn’t mean staying down.  We are strong and there is nothing that can defeat us. You sabi do am? SO here are a few tips to get you back up and motivated.

1. Don’t add insult to injury.  Failing to complete a goal doesn’t give you the right to counteract the progress that you actually made in the first few months. If you stopped working out that doesn’t mean you should sit on the sofa all day drinking Star. Drink more water, spend some time with the family or try a new recipe. Find something else productive to do with your time, instead of wallowing in the shame of your failure.

2. Don’t be so hard on yourself. You ARE human, abi? We are our own worst critics.  Even if you failed to complete this task there are many other projects you have succeeded at. Many of Your successes have been failures for others. Life really isn’t that bad for you.  If you are ever feeling down remember this picture.


Pic 1

3. Set benchmarks.  A broad goal like “I want to lose weight” is doomed for failure. Failing to plan is planning to fail, so here are a few planning gems:

  • Get a calendar and mark down feasible goals to achieve by the end of the week.
  • If your goal is to lose weight, get a scale, and take a picture of yourself (no one else has to see it) become aware of your starting point.
  • Set a workout goal. A good starting point is 30 min of cardio  5 days a week. As you build your strength, add weight and resistance training and increase your cardio output.
  • If you want to eat healthier research the foods you normally eat.  A typical serving of jollof rice can be over 500 calories, and a meal from your favorite fast food spot can be over 1000 calories. Plan your meals ahead of time. Add more vegetables and chose healthier alternatives.
  • Cook as much as you can on Sunday so that you have healthy food prepared for the week.

4. Tell someone you can trust.  You know your mummy or best friend will tell you everything you are doing right, and wrong, so let them in on your plan.  Make them hold you accountable. Check in with your mate frequently and have them call you.  Initially this person will annoy you, and you may dread that phone call, but eventually it will become habit and you will want to share your progress with the world.

There are many paths to your goal, but at the end of the day the only person who can make the change is you. And you are a phenomenal person (who apparently has good taste in blogs). So, pull yourself up. If T-Rex can do it, so can you.

Keep Flying

-The Fit Flier

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