Nicola Thomas Personal Training and Sports Massage
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|Posted on 5 January, 2015 at 7:02|
It’s the time of year that we all plan to make a fresh start. Many of us chose to make health, fitness and nutrition a priority. New Year, new you! I know we are already a few days into January but I would like to offer a five tips that will hopefully make the start more manageable and help you to maintain your determination to make this year better than last!
First. Don’t panic.
Everything takes time. Saying you want to lose 3 stones by the end of the month is not realistic! Make small, specific targets and give them a time limit. Setting an achievable goal will give you a better chance of reaching your target; this will in turn keep you motivated and you will continue to see results.
Second. Plan your meals.
A weekly meal plan will not only help you save money and time when food shopping but it will reduce the need for convenience food. Choose protein based meals that will keep you feeling fuller longer and take a small snack with you to work. Allow yourself food. Do not cut out meals or reduces portions back too much. If you are combining a restricted diet with an increased exercise plan you will not only feel hungry but lack energy to stick to the plan!
Third. Schedule training.
Write into your diary, log into your iphone or type into your google planner however you want to do it; just write it down. This will make it feel more like a commitment to yourself and it is there in black and white for you to read and remind yourself. Try not to be over ambitious at the beginning. Two days are enough to start with as you can always build on this. Starting with 6 days a week will not just leave you feeling tired but achy. If you are feeling achy you are not likely to train, which won’t get you the results you desire.
Four. Plan sessions.
You have your two or three sessions in your organiser, now all you need to do it think about what you will do when you get there. Having a plan in your mind before you get to the gym will help you achieve more. Sitting on a bike cycling steadily for 20 minutes and then going in the Jacuzzi for 10 minutes (as nice as it may be) is not a 30 minute gym session and will not get rid of the Christmas turkey. The gym is likely to be busy at this time of year so standing by the water machine wondering what to do next will also not help you lose weight! You need to be effective with the time in the gym if you want to see results. There are free session plans on the notice board to give you a starting point. Please ask if would like to be shown how to use any equipment.
And finally Five. Build in rest days.
Rest is just as important as the training you do. Read a book, watch a film, have a massage. Reward your efforts with something you enjoy. Allow your mind and body to rest from planning meals and training. Please try not to reward yourself with food!