By Anne-Marie Tremblay
It’s a common pattern: you sign up for a gym membership at the beginning of the year and by Valentine’s Day, your New Year’s resolutions are already distant memories. Here’s some pro advice to help you stay the course all year long.
1. Work out for the right reasons.
Too often, people associate workouts with weight loss, but it’s not a simple equation. “To lose one pound, you need to consume 3,500 fewer calories; to burn that many calories, you need to run a marathon,” notes Jimmy Sévigny, a trainer and healthy-lifestyle consultant. To avoid getting discouraged, you have to get moving for the right reasons, he says. “In addition to helping you feel better psychologically, physical activity is a good way to invest in your ‘health RRSP.’” If you keep in mind that the important thing is being active, it eases any pressure to lose weight and lets you focus on pleasure rather than performance.
2. Be kind to yourself.
“It’s important to remember that every time you move, even if it’s just walking for a few minutes, it’s good—everything counts,” says Josée Lavigueur, a physical education trainer and the founder of the web platform Ma Zone Fit. “Rather than beating yourself up because you didn’t achieve what you had hoped, congratulate yourself whenever you’re active. After moving, at the gym or elsewhere, take the time to observe the benefits you’re feeling,” she advises. “That reinforces the sense that you’re doing a good thing.”
3. Set realistic goals.
“Many people think they have to work out five times a week and eat salad to stay in shape,” Sévigny says. It’s not surprising that after a few weeks of this regimen, they throw in the towel. Karine Larose, kinesiologist, author, and director of marketing and communications at Nautilus Plus, explains: “People set goals such as working out for an hour and a half three times a week. As soon as they get off track, they feel guilty, and, little by little, they drop it, as if they’ve demotivated themselves.”
4. Commit—it’s a winning strategy!
“We don’t question whether we should brush our teeth; it should be the same with physical activity,” Larose says. You need to set aside time for being active and commit to going to the gym or working out, no questions asked. “No one regrets getting moving,” she says. If your energy is really low, you can always cut the session short. “After a few minutes of activity, the brain will produce pleasure hormones that may encourage you to keep going,” says Arianne Croteau, kinesiologist and director of training at Énergie Cardio.
5. Hire a personal trainer.
Being supported by a professional trainer allows you to set realistic goals and work to a personalized plan based on your level of physical fitness, Larose says. It’s also a key factor in motivation, she believes. “Even if you see the trainer only every two months, it makes a huge difference in terms of how dedicated you are. Regular sessions with a trainer make you want to put in the effort between meetings.”
6. Structure your sessions.
A trainer can structure your workouts so you’re not just wandering around the gym. If a trainer isn’t in your budget, fitness-centre chains often offer free programs to guide their clients. This is a good way to stay focused and measure your progress, Croteau says. “When you’re wondering if it’s worth the effort, you can go back to the first stages of your program and see how easy they have become!”
7. Switch it up.
Gyms offer a variety of exercise options, such as the elliptical, the stationary bike, the treadmill, strength training, and group classes. Try them out to see which ones make you want to get up out of your chair, Croteau suggests. “It’s worth sticking with each one for a while, as it often takes three or four tries before you know whether you enjoy an activity or not,” she adds.
8. Change your mindset.
“You have to stop seeing physical activity as an obligation and instead see it as a form of leisure, a way of taking care of yourself,” Croteau says. To that end, she suggests going to the gym on the weekend, when your schedule is lighter, rather than doing all your workouts during the week. “You can also end the session with a little treat, such as using the on-site sauna or taking a hot bath when you get home.”
9. Work out with another person or in a group.
“People who come to the gym with another person have more fun and are more dedicated than those who arrive alone,” Croteau notes. “It creates a synergy, a nice vibe. Ideally, choose someone who is already working out, so they motivate you.” The same goes for a group class: if people are expecting you, you are less likely to cancel.
10. Listen while you move.
If you like listening to audiobooks, reserving them for your workout sessions is a good way to stay motivated, according to some studies. This approach works just as well with podcasts. Another idea is to move to the beat of your favourite playlist, as music increases your tolerance levels during a workout and reduces discomfort.
