If you've reached the point in your fitness journey where progress has stalled and inspiration is hard to find, it may be time to step back, re-examine your goals and start fresh.
If you’ve reached the point in your fitness journey where progress has stalled and inspiration is hard to find, it may be time to step back, re-examine your goals and start fresh.
If that’s the case, here are 20 tips to get you out of a rut and back on the fast track to a better life:
1. Take ownership. No one else is responsible for providing you with the body or life you want. It starts and ends with you.
2. Get serious. Are you working out as hard as you can? Are you eating as healthy as you can? Only you can make the changes if the answers are no.
3. Challenge yourself. Unless you’re completely satisfied with your current state of health, you better be prepared to change. Figure out what’s working and what’s not.
4. Make wise choices. Would you rather eat that piece of cake, or lose weight? Would you rather sit on the couch, or get in better shape?
5. Choose wisely. You are where you are today because of every decision you made up to this point. If you’re unhappy with where you are, make better decisions.
6. Don’t skip. If you skip a workout this week, there’s a 60 percent chance you will skip a workout next week. Stick to your workout plan, even if it means modifying or shortening it.
7. Think of the possibilities. Every day is a new opportunity for you to reinvent yourself. Don’t dwell on the past. Don’t stress about the future. Focus on the day in front of you.
8. Roll with the punches. Sometimes you won’t feel like working out. Do it anyway.
9. Do the little things. Take the stairs instead of the elevator. Have a side salad instead of French fries. Do an extra loop around the block on your walk. They all add up to a healthier you.
10. Set the bar high. We are capable of achieving more than we realize. But we often settle for less. For once, go for something extraordinary.
11. Do more. The last two reps are what separate a good set from a great one. Sprinting the last 40 yards of a 5K makes an ordinary race a memorable one. Digging deep and giving a little extra is what separates the winners from the rest of the pack.
12. Get rid of useless things. Excuses. Bad habits. Negative people. Junk food. Let them all go and discover how much better you can feel.
13. Go heavy. If you do a set of 20 dumbbell curls with 8 lbs. dumbbells and know you could do another 20, the weight is too light. Minimal weight leads to minimal results.
14. Be mindful. Think about why you’re eating something before you eat it. Determine whether eating it is getting you closer to your health and fitness goals or farther away.
15. Share you goals. Saying out loud what you hope to accomplish makes it more official.
16. Push yourself. If you finish a workout and are able to say, “That wasn’t too tough,” then you’ve wasted your time. Your workouts should be tough.
17. Schedule your workouts. If you try to “squeeze in” your workouts between all of the other stuff you already have scheduled, you’ll end up missing half of them and being rushed the other half.
18. Try something new. Never picked up a kettlebell? Don't know how to use the TRX system? Break out of your comfort zone.
19. Write it down. Those who keep workout logs and food logs are more likely to meet their goals.
20. Stay focused. The quickest path between two points is a straight line. Keep your eyes on your goals. Keep working toward them.
Frank Shelton is a certified fitness trainer and owner of Frank Shelton Fitness. He can be reached at (302) 463-4000 or email@example.com.