Fitness Plan & Fitness Workouts
Healthy Living, Fitness Programs & Workout Routines
Stick to your fitness plan and avoid stumbling over the "fitness cliff," the day when most exercisers veer away from their fitness program. One form of fitness workouts that can help you remain motivated to work out is small group training classes, and these semi-personal training sessions can zoom in on specific fitness goals or even athletic events. The healthy living and exercise specialists at the American Council on Exercise point out small group training classes that center on yoga, boot camp workouts or running. These small group fitness programs can also prepare for events such as your first 5K road race or slimming down for wedding day, note the experts at the American Council on Exercise.
Gold’s Gym has identified February 18th as the “Fitness Cliff,” the day when resolutions start to fail. Here are 10 expert tips to stay on track!
Sure you were geared up to get back in shape this January—you got new sneakers for Christmas and truly committed to losing that extra holiday weight—but as the month drags on, that initial excitement and motivation start to slip. Last year Gold’s Gym identified February 18th to be the “Fitness Cliff,” the day that most people usually begin skipping the gym.
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Following the initial spike that occurs after the New Year, there’s a gradual decline in check-ins with the biggest drop occurring in late February. So how do you stay motivated and avoid the “Fitness Cliff”? We’ve got you covered. Gold’s Gym Fitness Institute Experts Robert Reames and Ramona Braganza have identified ten ways for you to stay motivated in 2014.
1. BE A GOAL CHANGER.
“It’s not a bad thing to tweak what you have set out to do. If you planned to make it to the gym five days a week and you only made it two, don’t beat yourself up,” Reames says. If this keeps occurring, think about changing your goal from five days a week to three, but try high-intensity workouts that can help you achieve a better workout in a shorter time.
2. SWITCH UP YOUR WORKOUT.
A new class can be the perfect way to spice up your fitness regimen, plus you might meet some new workout buddies (see #4). Try a few to find the best fit—maybe a functional training class is the workout you’ve always been looking for.
3. TRY A NEW CLASS.
Braganza suggests challenging yourself with a new sport. “It’s winter—so think about joining a gym basketball league or try indoor rock climbing.
4. FIND A WORKOUT BUDDY.
Study after study has proven that people perform better when teamed up with a partner. Your buddy doesn’t have a membership? Gold’s Gym allows members to give friends a free pass so you can convince them to join.
5. REWARD YOURSELF.
When you reach a goal—like going to the gym five days in a row—make sure to pat yourself on the back. Buy yourself a new workout tank top or have a glass of wine. Knowing that there’s a reward down the line can help motivate you on the tough days.
6. CHANGE UP YOUR PLAYLIST.
A study in 2010 showed that people will workout better with high-energy music that they genuinely like. So make sure to keep your gym music fresh—try using the radio feature on Spotify or Pandora to find new tracks or swap playlists with friends.
7. PUBLICIZE YOUR GOALS.
Share your goals with friends and family on Facebook or Twitter. Or make a bet with another friend who is also committed to getting in shape. Telling other people about your progress can give you a much needed fan base to cheer you on—or help you get through a plateau.
8. BOOK SOME TRAINER TIME.
Speaking of plateaus, when your routine no longer seems to be getting real results, think about booking a few personal training sessions. A trainer can help assess your current workout and offer tips on ways to refresh it and increase the intensity.
9. TRY A FITNESS APP.
Based on what your goal is—i.e. lose weight or build muscle—there’s probably an app for it. The MyFitnessPal app lets you track calories and log workouts. If you want to squeeze in extra workouts at home, Braganza has her own app called Ramona321, which has workouts that require minimal to no equipment.
10. FIND BALANCE.
Most of all, staying motivated means finding a healthy balance—not just seeing results. You need to figure out the proper diet, sleep cycle and exercise plan that is manageable for the long term. “If you need to skimp on one of the balancing factors such as exercise, then you need to make sure that you keep your diet and sleep patterns in check,” Reames says.
For many people, their fitness plan takes a big hit on February 18, the day Gold's Gym identified as the "Fitness Cliff," when people usually begin skipping the gym. Keep motivated for your fitness workouts by following the suggestions offered by Gold's fitness experts Robert Reames and Ramona Braganza, and one of their ideas is to changeup your weekly workout routine by adding a new group gym class. Boost healthy living and jolt your fitness program with an inventive indoor cycling class: "In some, (indoor cycling classes) you can compete against your classmates," notes WebMD, and "Many programs also use upper-body weights. Some places combine cycling with yoga or Pilates." Gold's Gym group cycling fitness programs can include RPM, spinning, Cyclone, and in these classes you'll learn proper cycling techniques in a music-fueled, upbeat environment.
Change up your regular fitness plan by taking a new group workout class, and also look into personal group training sessions or "small group programs." These new, small group fitness workouts provide the benefits of group classes plus personal training in singular sessions. The healthy living and fitness experts at the American Council on Exercise call these new group classes, "SGTs", for small group training, and the tightened classes allow "a trainer to tailor workouts for two to 12 participants at a time," notes ACE. Check with the Gold's family fitness center near you because some Gold's gyms offer Premier Team Training classes, which are small group exercise classes led by certified personal trainers.