We all have gone through it, in our minds we are doing what we should, going to the gym, eating better, managing our stress and working hard. Then we will step on the scale and not see a number that makes us happy. Or we will get a mind numbing headache when we have been doing our best to be healthy and relaxed. Maybe we work and work, yet feel like our “to do” list has only gotten longer as the days go on. This week’s article will focus on ideas when you hit a plateau or frustration from not making progress that you want to, and what to do if you are doing what you think you should, but still are not feeling fabulous.
This time of year is especially hard. The “newness” of the New Year has worn off, the weather is gloomy and cold. Many people are feeling overwhelmed by goals that they are trying to reach at work, New Year’s “resolutions” that have since lost their luster. I’ve experience much of this myself at different times in my life.
If you are not reaching your goals at the gym:
• Take an HONEST inventory. Did you go to the gym to workout, but cut out some of the activities that were on your daily plan? Did you spend ten minutes talking to someone you know? When you do cardio are you really sweating or are you just going through the motions? If you are lifting weights, how long has it been since you increased your repetitions or weight lifted? Are you actually following a plan or are you just floating around the gym or doing your home workout willy nilly?
• Re-commit to yourself. Goal planning is not just for January 1, in order to reach our goals we need to often reevaluate what is working and what is not and sometimes change up the measurement of success. Was your goal to lose 30 pounds? You may need to break that up to set a goal to lose 1 pound per week and monitor your progress. Did you make a goal to go to yoga class twice a week, but are finding that you are making excuses or your schedule is getting in the way? Make the commitment to yourself again that you WILL make the time to do what you need to do. Don’t give up. Life is a journey, not a destination. You have not failed! You just haven’t finished. Giving up is not an option, so you may as well make the best of it and become determined to work toward the life that you want.
• Give yourself credit for what you have done. Focus on the positive, not the negative or any perceived failure. As with all things, positive acknowledgement encourages more positive behavior. This includes positive reinforcement to ourselves. Scale hasn’t budged? Well, that’s a bummer, but are you feeling better, have you gotten stronger, have you started to develop healthier habits?
• Get support. Work with a trainer. Join a boot camp or group exercise class. Talk to your family and enlist their support. Maybe your family will commit to an activity with you once a week. If you are working with a trainer- listen to what they tell you, be honest, and make sure you are doing what you need to outside of the gym when they are not with you. A big part of my work as a trainer and wellness coach is to listen to what’s going on with people outside of the gym and to help them find ways to overcome challenges they are facing. In order for me to do that, they need to be honest with me and share their struggles as well as their accomplishments. Feel free to email me if you have any topics that you would like to see more information on!
Liz Jones is a wellness professional in Rockwall, Mesquite, Wylie and surrounding areas. She is a writer, certified yoga instructor, personal trainer and wellness coach. She holds a Master’s Degree in Organizational Leadership and Strategic Management, with a graduate certificate in Ethics and Leadership. Her undergraduate studies included communication, business, writing, art, fitness, and dance. Liz Jones can be reached at: [email protected].