Courtesy of Get Fit Studio
Small group fitness class at Get Fit Studio in Old Town Alexandria.
This article originally appeared in the March/April 2019 print edition of Alexandria Living Magazine. To subscribe, click here.
It’s been a few months since you made those New Year’s health resolutions. If you didn’t stick to them, here’s advice from local personal trainers on how to get back on track.
If you made a New Year’s resolution to eat healthier and hit the gym more this year and you didn’t stick to it, you aren’t alone. It can be really difficult to keep fitness resolutions in the cold winter and early spring months — even in a place as active as Alexandria. About 80 percent of people fail at their New Year’s resolutions, according to medical research.
We spoke with some local wellness professionals and personal trainers for answers about how to restart a fitness or wellness resolution this spring.
Start Slow
If you’re just getting back into a fitness routine, start simply with moderate to fast paced walking a few times per week, said Carlo Pascasio, head trainer and owner at Get Fit Studio, in an email. “You’ll get more energy from the release of endorphins and it’ll improve your cardiovascular endurance. Then, start to work in some body weight exercises to help build lean muscle mass,” he recommended.
The key is to be gentle on your body when you start working out. If you get injured from overextending yourself, you won’t be able to reach your goals, said Wayne Washington Jr., a personal train-er at Workout with Wayne. Another tip: Keep your normal schedule and personal preferences in mind. If you really aren’t a “morning person,” then trying to get up and work out every day at 5 a.m. will not be sustainable or pleasant.
Be Realistic
Next, it’s best to make realistic goals that match your lifestyle. “It’s not a good feeling to set yourself up for failure,” Washington said.
Breaking up your big goals (losing 30 lbs.) into smaller ones (losing 10 lbs. three times) can make achievements come faster and provide motivation to keep going. In addition, you need to give yourself some wiggle room. As you reach your goals, it’s necessary to take a rest day or two and moderately indulge in certain foods.
“Saying you’ll never eat a slice of cake is unrealistic,” Washington said.
Setbacks and slip-ups are also to be expected, said Pascasio. The important thing is to always stay positive and get back on track, he said. Look toward the next short-term goal and do better next time. “It’s never the end of the world!” he said
Buddy Up
It’s important to find a support system and talk about your fitness goals, Washington said. Especially in the months when it’s cold out, people in office jobs can have a hard time avoiding all those free treats in the break room.
It’s good to have a spouse, sibling, neighbor or other per-son to provide positive reinforcement for your goals.
“If you talk about your goals with a circle of people, they’re less likely to tempt you if they’re your real friends,” Washington said. Finding a professional trainer can really help give you ac-countability and knowledge so your workouts are efficient and effective. Don’t think that you “have to” do any specific activity, either.
Maybe you don’t enjoy running or team sports — that’s fine! Trying several different types of workouts and activities with a friend until you find something that’s fun can help you stay motivated. “You shouldn’t be waking up in the morning dreading a workout,” Washington said.
Keep Track
It’s important to track your fitness progress in writing from the numbers to how you’re feeling. A lot of times people come into personal training with body image goals, not realizing they’re going to feel better first, Washington said. Many people notice that they feel less dehydrated, have more energy and have a new sense of self-confidence.
“People are very hard on themselves and have a number in their head they feel should be their ideal weight,” Washington said.
But other parameters from percentage of body fat to cholesterol and blood pressure levels, waist size, stamina and even confidence can be more important in overall health. “You can get lost in guessing or estimating,” he said.
Writing down numbers and observations can help you keep track and can even provide motivation as you watch yourself progress. The one thing that surprises clients is the strength they development — both physically and mentally, according to Pascasio. “We always like to do photos to track before and after progress for our clients,” he wrote. “Once they reach their goals, they always look at the before photos in awe because they can’t believe they actually did it and kicked their old habits!”
