Yes, it is that time again when most of you who decided to make some changes in life as part of your “New Years Resolutions”, start to see them slowly fade away. Research shows that only 20% actually stick to our new promises we make to ourselves, and for most, by February, we are back into the swing of old habits.
These resolutions are normally related to our health. Stop smoking, start training, join a gym, get a personal trainer in Bangkok, lose some body fat, start eating healthier and so forth. According to a study conducted by GNC, 55% promised to eat healthier, 50% resolved to exercise more, and 38% wanted to lose weight.
Don’t let the statistics determine your success. Here we will offer you some inside tips to help you become that 20% and ensure you resolutions remain in tact and become achievements. Never again will you need to make these New Year resolutions.
Develop a Support System
Tell your friends and family about your gaols and how you will achieve them. Better still, set some mutual goals with your friends and work together. Ask them to follow up with you on your progress from time to time to ensure you are on top of things. Set lunch meetings with each other to monitor your progress and discuss challenges.
Make your Health & Fitness Goals Attainable
Don’t try to conquer Rome in a day. All goals must be realistic and achievable. Give yourself the best chance possible at achieving them. Don’t plan to run a Marathon by March. Aim to participate in a 10km walk or a fun run for charity. There are plenty of small fitness related events in Bangkok that you can choose from. Aim for the vertical marathon or midnight run in Bangkok for an easy event that promoted physical activity for a good local Bangkok charity.
Make a Plan
If you fail to plan, you plan to fail. Just as a business is only as successful as its business plan, your lifestyle works on the same principles. Write down specific dates to achieve your goals and then establish what steps you need to take to accomplish that specific goal. Breaking down into smaller actions make the process that much more effective.
Break it Down
If your goal is to lose say 5kgs, then write out step by step, just how you will achieve this. If you have tried to achieve this before, also write down the obstacles you experienced that prevented you from achieving them. Then set out to minimise them. If work is one reason why you can get to the gym, then go for a walk at lunch time or speak with your superiors or HR department to introduce corporate health and fitness initiatives in Bangkok.
We all know diets don’t work. Changing your eating habits does not constitute dieting. Eat sensibly. Eat 4-5 smaller meals pre day. Include plenty of vegetables, protein and minimise carbohydrates. Do not eliminate them. Consume complex carbs, preferably oats and brown rice while removing wheat and processed pastas from your food choices.
Reward yourself with gifts, holidays and weekends away, a spa package, massage or go shopping. Refrain from using food as a reward. You can also set yourself financial rewards. Set aside a certain amount of money each day or week for getting to the gym x times or eating your five planned meals for the day. Do not use food as a reward, you should be able to include your treats and foods you enjoy as part of your weekly intake. Work on a 10:1 ration, ten good meals for every bonus food.
Keep a Journal
Write down everything you eat and what time you eat it. Record your exercise duration and if possible your total energy expenditure (calories). When things aren’t going to plan, you can look through your journal and make adjustments accordingly. At Fitcorp Asia, our personal trainers in Bangkok will help yuo stay accountable and on track every step of the way.
Get Professional Assistance
Employ the services of a professional. Find a personal trainer in Bangkok (from Fitcorp Asia in Thailnd of course!) or abroad or fitness coach who can devise the most appropriate exercise and nutrition program that you enjoy and can stick with while training in Bangkok and for your travel workout. They will help you stay on track and help you work through the tough times.
Daniel Remon is the Owner of Fitcorp Asia. Thailand’s most professional and only results guaranteed personal training and corporate health organisation in Bangkok. You can learn more at www.fitcorpasia.com