By Celestino (Tino) Paul- Providence, Rhode Island
Happy New Year!! Well, it’s about that time. You know what I’m talking about: You were hanging out with your family/friends, discussing how the year went. And like many of them, you laid down the gauntlet promising that this will be the year you succeed. This will be the year that you lose that weight. This will be the year that you eat better, get in shape, and live a healthier lifestyle. And like most you get that gym membership. You get those new sneakers. You even hit up your local supplement store & stock up on all the powders, pills, and shaker cups to make sure you succeed.
You start off strong. You’re at the gym four to five times a week. You’re taking the spin classes, the boot camp sessions, Zumba classes. You watch your eating, count calories, and take your supplements. As the weeks pass, the days at the gym dwindle down, you look for excuses not to go, or you hit that wall where you’re not seeing results, get discouraged and eventually give up.
Any of this sound familiar from say….last year? If you’re nodding your head, congratulations. You’re part of a fraternity that I call “The Resolutioners”.
Don’t get discouraged. This happens more often than you think to A LOT of people. I have co-workers, friends, and even family that go through this pretty much every year. Today, this pattern ends. This will be the year that you succeed. All you need to do is follow these simple steps:
1. Above all else, remember three things: it’s a process, it’s a process, and it’s a PROCESS. Too many people look for quick results. The weight you gained didn’t come overnight, so don’t expect it to go away overnight. A work of art can’t be rushed; it takes time to build.
2. Clean out your fridge and pantry of “processed” foods. The best way to get your body in shape is to get rid of the processed foods in your house. Eat cleaner. Focus on small portioned meals (every 2-3 hours). Don’t go on the “baked chicken breast & broccoli” diet. Give yourself variations of meals.
3. Set reasonable goals. People that don’t achieve their fitness goals in the New Year often set targets that are unrealistic. For example, I had a client that told me “I want to lose 25 pounds in two weeks!!” Keep the goals reasonable. An average person can lose approximately 2-3 pounds a week, so a goal of 8 to 10 pounds per month is a good start.
4. Vary your workout routines. Another reason people have trouble reaching their fitness goals is because they get bored with their routine. Analyze your routine after 3 to 4 weeks and see if you need to change it up. If your form has improved, your strength/stamina increased, and if you feel like you need a little extra challenge….GO FOR IT!! You won’t know how good you are until you try.
5. Don’t jump into routines that everyone else may be doing. Some will say to try out this workout here, or that Crossfit workout there. My advice: take baby steps on your fitness journey, ESPECIALLY if it’s been a while since you’ve worked out. Nothing can disrupt your journey more than by doing some crazy intense workout, waking up the next few days sore as ever & doubting yourself. Start off with the basic workouts or look for a boot camp session that is designed for beginners/intermediate levels. (I run beginner, intermediate and advanced boot camp sessions which have produced results for my clients).
6. Have patience. Remember, Rome wasn’t built in a day. You didn’t get out of shape in one day, so don’t expect to get back into shape in that same time.
7. Make working out a priority. Don’t schedule working out into your schedule, instead schedule your day around your workout. Whether you go in the AM or the afternoon, make sure you get it done. You are the CEO of the YOU Corporation. Don’t cancel this important meeting just because “it’s dark out” or “there’s a show I want to watch”. You know you did this last year, so why repeat the same cycle?
8. If you’re going to take this journey with a friend, make sure they have the same goals in mind. Nothing can derail your goals worse than having a friend who is the total opposite of what you’re trying to do. They may have the same goals as you in the beginning, but somewhere along the way they start to become more of a hindrance than helpful.
9. Seek expert advice when needed. Many people start this journey with little to no information on what to do. When in doubt, ask your friendly gym trainer, coach or instructor. They are there for that reason. Don’t look at Joe Lifts-A-Lot and ask him/her how they got their results. Everyone’s physique is different. What may have worked for them may not work for you. A trainer/instructor/coach will be able to assess your strengths and weaknesses and guide you on the right path. TIP: most trainers will often give you a free fitness assessment…you only need to askJ.
Hope these tips will aid you in your quest for a healthier, stronger New Year. I know your heart is into getting the best results you can get. You will have challenges along the way. You will at times feel like giving up…..don’t. If it was easy everyone would do it. It’s called a ”workout” for a reason. You can do this, I know you can. And if you need some advice I’m more than happy to help.
Work it….Live it….OWN IT!!!
Celestino (Tino) Paul is an ISSA Certified Fitness Trainer/Coach out of Providence RI and has been a fitness specialist for 8 years. He uses his years of fitness experience along with his military background to challenge men and women in achieving their full potential even if they are full time parents, have busy schedules, and don’t think they have the time to begin a fitness journey. He shows a deep passion in seeing clients/boot campers succeed and motivates them to push farther than they thought was possible. He is the owner/operator of Precision Body Fitness currently running boot camps in the Warren & Warwick Rhode Island areas. For tips, advice, or information he can be reached via his Facebook page (Precision Body Fitness) or via email ([email protected])