National Quitter's Day: Don't be another statistic!

According to the social fitness network, Strava, today is National Quitters Day; the day when people are most likely to give up on their new year’s resolutions. Most people set themselves new fitness goals or diet plans in a strive to be happier and healthier. Research from ComRes revealed that the most common New Year’s resolutions were to exercise more (38%), lose weight (33%) and eat healthier (32%).

However, many soon give up on the “new year, new me” prospect when things get tough. So, here’s a bit of a reminder to dig deep and stick with it! Soon your new lifestyle changes will be a habit and not seem so drastic after all.

· Write down your goals and find your “why”: whatever your resolution is, have it written down! Remembering the true reason as to why you even set yourself a goal will help to keep you focussed. Pin it to your fridge, hang it above your desk, pop a post stick note on your bedroom mirror or blue tac it to the bathroom door. That way you will have a constant reminder of your goal to give you a boost. Seeing that note on the snack cupboard will remind you of weight loss target, the note above your desk may motivate you to do your workout and the sign on the bathroom mirror can kick start your day.

· Workout with a friend: current restrictions in the UK still allow outdoor exercise with one other person. If your aim is to get fitter or exercise more often why not try jogging, walking or doing an outdoor workout with a friend (weather permitting!) Or get yourself a personal trainer like myself! Both of these options are great for boosting motivation and makes you accountable- if you say you’re meeting a friend for a session then be there and don’t l them down!

· Join online classes: home workouts can be mentally and physically tough; I get it too! The comfort of your living room makes just getting started hard, without having the dog interrupting your dumbbell bicep curls! So why not try online classes? That way you have a virtual fitness community and get a sense of being in a real class. Again, this will increase adherence and raise your spirits when needed.

· Try something different: Another reason for quitting is boredom. If you’re fed up of the same old salads and monotonous workouts then mix it up a bit! There’s plenty of healthy recipes online so why not experiment a bit more whilst still sticking to your calorie goal? Likewise, with exercise; give the chair workout a go or do a different style of workout like EMOM’s, AMRAP’s or pyramids. Or try something completely different like yoga.

· Plan ahead: fail to prepare, prepare to fail. Plan your weekly meals and/or workout schedule and stick to it! Make double portions of dinner so you save time on cooking, get your gym clothes out the night before and set the reminder on your phone to go to bed early.

· Share your worries: a problem shared is a problem halved. If you’re having a wobble, get on the phone and talk to someone. No, this doesn’t have to be a professional, just give your best friend a quick call and let them know you are feeling low. There’s no doubt they will be there to support you and that may just give you the kick up the bum you needed!

· Distract yourself: Evening munchies getting the better of you? Does the mid afternoon slump mean you reach for the biscuit tin? Or are your just bored at home in lockdown? There’s nothing wrong with snacking, but if it’s hindering your health then stop and think; am I really hungry? Is there a healthier alternative I can have to satisfy my cravings? Go for a walk, tidy your bedroom, read a book or phone a friend to prevent you mindlessly picking.

· Recovery: if your workouts are leaving you fatigued or your diet means you feel drained then you may to change it. Are you recovering enough from the 6 intense HIIT workouts you did last week? Just because you can’t go to the gym doesn’t mean you should jump on the bandwagon of the latest intense exercise regime if it’s not suitable for your current ability. Make sure you are taking rest days and aim for at least 7-9 hours sleep a night. Also don’t fall into the trap of fad diet trends that leave you super low on energy; chances are they aren’t sustainable in the long term and no one likes to be hangry all the time!

· Destress or treat yourself: Ok so you’ve made it over half the month without giving up. Go you! Reward yourself! No don’t dive into a family of chocolate digestives, treat yourself in other ways. Try an at home spa day/ pamper session or buy yourself something you’ve had your eye on in the January sales. Have that sweet treat or glass of wine, just be mindful you may need to cut back on your calories elsewhere. But if you don’t have a weight loss goal then go ahead and enjoy your treat, seeing it as fuel for that 10k run you’re going to smash!

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