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How to Maintain Your Motivation this New Year

January 19, 2021

The new year often causes many of us to feel an intense amount of pressure to set new goals and start working towards a healthier lifestyle. As January drags on, though, it can be difficult to stay motivated... sometimes our resolutions will even completely fall through. Are you looking for a way to stay on top of your fitness resolutions this New Years? Then read on to find helpful tips and tricks to keep yourself going strong, all year long.

SET YOUR GOALS

Are you losing your drive to stay fit and healthy? We’ve all been there. Establishing specific goals for yourself is a sure-fire way to keep your motivation high, and your reps even higher. The secret to meeting those objectives is keeping your goals as specific and realistic as possible—it’s easy to give up when you set your standards too high. We are all unique, and so we need to set parameters that are adjusted to our own individual lifestyles. When it comes to setting fitness goals, it’s never one-size-fits-all, so be mindful when setting your fitness goals.

GET INTO THE SWING OF THINGS

JCORE Fitness cannot stress enough just how important it is to make your workout into a routine. Getting into the swing of things is always the toughest part, but once you’ve locked down your workout routine, hitting those goals will be that much more effortless. At the same time, you shouldn’t be afraid to give yourself some leeway. If you allow yourself to miss a couple sessions in a given period, don’t be too hard on yourself. Life will always find a way to get in the way, so there’s no point in letting yourself throw away all of your progress even if you occasionally fall behind.

The best way to build a routine is to weave activities you enjoy around tasks that you’re perhaps not so thrilled about getting done—find an engaging podcast to lose yourself in, or pick a TV show you’ve been wanting to watch and only put it on when you’re working out. That feeling of wanting to find out what happens in the next episode will help motivate you to stick with your exercise routine, and eventually you’ll find yourself looking forward to your workout.
According to NPR, the science behind forming habits begins with the fact that our habits are largely unconscious behaviors. These unconscious behaviors are activated by a cue, whether that be the smell of your morning coffee, or the sound of your alarm. If you go on to work out every morning immediately after that morning cup of coffee, your unconscious mind has now associated that cue with a particular routine. Finally, if you finish your workout with a reward—something you enjoy, like a delicious breakfast— you’ve now solidified this "habit loop” in your brain, making it all the easier to almost unconsciously repeat this behavior in the future.

Once you understand how this “habit loop” functions, you can highjack this system as you please and place cues and rewards around whatever behaviors you’d like to get into the habit of doing. If you want to start exercising after waking up early, give yourself a cue that you can look forward to, like a warm bath or your favorite tea. This can help you build the habit of jumping into your workout routine after you’ve got yourself feeling happy and awake.

Once you’ve started your routine, you won’t feel much resistance for long... soon, your workout will become an easy habit to repeat, and you won’t have to convince yourself just to get up and start.

BREAK YOUR HABITS

In the same way that positive habits can be build, negative ones can be broken, too. This year, if you want to get healthier by doing more than adding exercise to your routine, you're also going to want to make sure you’re eating clean, and getting to sleep earlier. Break your bad habits by adding resistance—start charging your phone across the room at night so you’ll go to bed sooner. Find new healthy snack recipes you’ll love to make, so there’s less reason to reach for those chips. In the same way you can use your newfound understanding of the “habit loop” to shape your exercise routine, you can use resistance to build or break other habits that also affect your wellbeing.

We know that the new year can be an important push to start new work out and lifestyle goals. That's why JCORE Fitness is here to help you maintain your motivation far beyond the month of January. Whether it’s guiding you towards building a better workout routine, forming healthier habits, or simply encouraging you to give yourself some breathing room when reaching your goals, we’re here for you all year long. After an initial assessment, JCORE Fitness will build a program specifically designed for your individual goals and needs. Check out our website, and subscribe to our newsletter for more information.

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How to Maintain Your Motivation this New Year

The new year often causes many of us to feel an intense amount of pressure to set new goals and start working towards a healthier lifestyle. As January drags on, though, it can be difficult to stay motivated... sometimes our resolutions will even completely fall through. Are you looking for a way to stay on top of your fitness resolutions this New Years? Then read on to find helpful tips and tricks to keep yourself going strong, all year long.

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