We all struggle to find that perfect balance in our life. Between classes, homework, friends, family [+ of course sleep] — fitness + health can sometimes fall last. I’m here to tell you it doesn’t have to be that way — it shouldn’t be that way! Once fitness is integrated in all aspects of your life, you won’t ever regret it. The suggestions they tell you at the doctors or in magazines make sense – take the steps instead of the elevator, count your calories, cut out soda, etc. Sure, those are great daily improvements but, in accordance with our mantra — find your fit — here are 10 ways to ensure you hold yourself accountable + reach all of your fitgoals : )
1] KEEP YOURSELF MOTIVATED
No one is going to push yourself but you! No one will force you to stop watching Netflix + go for a run. Constantly keep things around that motivate you, whether it be post it notes in your planner or listening to upbeat music on your way to the gym [listen to our fav Rise+Run playlist]. I decorated a wall in my bedroom with motivational pictures – yeah it sounds kind of cheesy, + some friends do make fun of it, but one friend told me they did the same thing when they saw mine cause they found it helpful, too! Encourage yourself to own the day as soon as you wake up.
2] BRAINSTORM A PLAN
The key is to make it realistic. If you’re not a morning person, don’t plan early workouts. If you hate running, don’t say you will go for a 10 mile run. Do types of cardio you enjoy. No human can safely lose more than about a pound per week. Start with smaller, general goals, like planning to do physical activity 4 times a week. Research different kinds of exercise you’d enjoy doing. Read nutrition facts so you know what you’re putting into your body. Learn about portion sizes. Most importantly, accentuate your strengths. If you really love doing squats, knock them out at the beginning of your workout so you’re pumped about the rest of your work out for that day.
3] KEEP A JOURNAL
Journaling is a great way to keep track of your nutrition + work outs. Write down what you eat + at what times. Record each workout in detail, including how much weight you used so you can mark improvements periodically. Make it according to your goals. If you’re aiming for weight loss, write down all of the calories with each food + how many you burned during cardio sessions. If you’re going for muscle gain, record how many grams of protein are in each item of food you consume. This will help you to see clearly what you’re doing right + wrong!
4] AIM TOWARDS SPECIFIC GOALS
Broad goals, like “get abs by Christmas” are vague + hard to stick to, because letting one day slip turns into a week + so on. Instead, say “lose 4 pounds each month until Christmas” + check yourself at the end of each month. It’s fun to plan goals around events — like a race, your birthday, or seeing your family after a long semester. Don’t forget to make it challenging! Personally, I LOVE running sprints, so I signed up for a half marathon. Maybe it’s crazy, but it sure will be challenging + a specific goal that I can train for. Doing something you wouldn’t normally do can be incredibly motivating [refer back to #1 : )]
5] WORKOUT WITH OTHER PEOPLE
Um, hello! That’s why we created CHAARG : ) We know the importance of working out with a bud. Reach out to a CHAARG girl + find a workout partner. Appreciate your friends + fellow CHAARG girls as a support system + share your goals with them. It’s more likely you’d go to the gym if you’re meeting a friend, rather than planning to go after a long day of class//work. Also, a great idea is to join a class for credit at your school or one you have to pay for so you’ll think twice about not going. Once you’re there, you’ll be glad you went!
6] POST ON SOCIAL MEDIA
Research studies show that people who use social media to post about their fitness progress stick to their plan more often than people who don’t. Sounds like a lot of effort, + you also don’t want to be that person who tweets literally every time they go to the gym, but there’s no shame in posting when you had a dripping sweat workout [#SWEATISSEXY] or ran a more scenic route. In fact, this is why we encourage you to create an #inCHAARG instagram [a separate fitness instagram] — not only is this is a place to document your health + fitness journey, this is a way to meet new CHAARG girls [refer back to #5 : )].
7] DON’T STOP WHEN YOU REACH YOUR GOALS — MAKE NEW ONES!
If your first goal was to finish a 5K in 26 minutes, go for the next one to be under 24 minutes! Train for a half marathon. Run a full marathon. Run across the transcontinental United States. Just keep going. Keep setting higher goals. #JUSTDOIT
8] LET GO OF YOUR MISTAKES
Ok, so you ate a little more Halloween candy than you should have [I’m sure we all did!]. Don’t beat yourself up for it. Mistakes are going to happen along the way. The best thing you can do is move on from them + get back on track. Try to make up for it – do some yoga or go for a night walk.
9] CELEBRATE EVERY SUCCESS
The little things really are the big things. You did an extra circuit of your ab work out. You beat your previous fastest mile. You did two more sprints this week than last week. It’s every extra rep, extra mile, extra effort that’s going to help you improve. Celebrate with apple cider vinegar shots ; )
10] CONSTANTLY REMIND YOURSELF THAT YOU ARE DOING THIS FOR YOU
Not for the people who doubted you — not for your friends — not for your ex who cheated on you. You are doing this for you. Just you. You are worth every bit of happiness you can experience. Being healthy + fit can be a huge part of that. Don’t give up on it for anything – all it takes is all you got.
So, what is your goal? Download this FitGoal card + share it with us on insta [#inCHAARG + @chaarg]. I hope you use these tips to CHAARG into November ; ) + the months to come full of fun + fitness. ++ always remember, we want to take the journey with you + help you find your fit. Please never hesitate to reach out!
Christina, PITT CHAARG Girl