{"id":32319,"date":"2019-01-28T16:24:46","date_gmt":"2019-01-28T14:24:46","guid":{"rendered":"https:\/\/www.faithful-to-nature.co.za\/blog\/?p=32319"},"modified":"2019-06-04T12:10:41","modified_gmt":"2019-06-04T10:10:41","slug":"how-to-stick-to-our-fitness-resolutions","status":"publish","type":"post","link":"https:\/\/www.faithful-to-nature.co.za\/blog\/how-to-stick-to-our-fitness-resolutions\/","title":{"rendered":"4 Unusual Tricks For Sticking to Your Health and Fitness Resolutions"},"content":{"rendered":"

Exercise Scientist & Injury Prevention Specialist, Lindsay Starling, Tells us How to Stick to Our Fitness Resolutions <\/em><\/strong><\/p>\n

It’s been one month of diving head first into your new year\u2019s resolutions, including those two resolutions which seem to find themselves at the top of the list each year: \u2018Eat healthier\u2019 and \u2018exercise more\u2019. As we approach February, the motivation seems to be slipping and these two resolutions are slowly creeping down the priority list. Don\u2019t beat yourself up, the human brain is wired to favour routine over novelty, even if the routine is unhealthy. A quick google on \u201chow to stick to your new year\u2019s resolutions\u201d yields some fairly customary suggestions; here are 4 unfamiliar tips to help you stay on track.<\/span><\/p>\n

1.Focus on the immediate feelings<\/em><\/b><\/h1>\n

Within these \u2018eat healthier\u2019 and \u2018exercise more\u2019 resolutions, you\u2019ve most likely set yourself a more specific goal, whether it be to complete a half marathon or lose 5kgs. It\u2019s great to have more focused objectives, but when the motivation is lacking, and progress is slow, these goals can feel like a life time away. It\u2019s key to focus on how the small health changes you are making make you feel on a daily basis. Research shows us that people who focus on how movement makes them feel and function, are more likely to achieve their weightloss goal than those who focus purely on the distant goal. Be conscious and focus on how you feel throughout each day as a result of your health changes. Do you feel more awake after exercising in the morning? Less bloated and foggy brained after eating your healthier lunch choice? Less irritable after an exercise session?<\/span><\/p>\n

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2. Portion your goal into dopamine-friendly chunks<\/b><\/em><\/h1>\n

Within your larger health goal make sure to set small, obtainable goals and when you reach these small goals, relish in the accomplishment of it. When we achieve something, our brain releases dopamine, which is aptly referred to as the \u201cfeel good\u201d neurotransmitter. Each time your brain gets a taste of this rewarding neurotransmitter it will want you to repeat that behavior so that it can get another taste. Enabling yourself to achieve your smaller goals and then enjoy the dopamine reward will motivate you to achieve your next goal with promise of your next dopamine chunk. <\/span><\/p>\n

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3. Motivation vs Intention<\/b><\/em><\/h1>\n

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\u00a0<\/em><\/b>Researchers have conducted studies where they split people into two groups;\u00a0<\/span>a motivation<\/i> and an intention<\/i> group. The motivation group<\/i> is given motivational pep talks and educational pamphlets on the benefits of exercise, while the intention group<\/i> is required to explicitly state when and where they will conduct their exercise over the coming week. Participants in the intention group<\/i> were almost 3x more likely to exercise in that week than the motivation group<\/i>. When planning your calendar for the week, physically write in what type of exercise you intend on doing, where and for how long.<\/p>\n

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4. Find your type of accountability<\/b><\/em><\/h1>\n

Now that you\u2019re feeling <\/span>motivated<\/span><\/i> and you\u2019ve set your<\/span> intention<\/span><\/i> for your morni<\/span>ng gym session, when your alarm goes off at 5:30a.m and your bed is feeling extremely cozy no one will know if you push your snooze button three more times, right? If you had promised your friend you would meet them at the gym however, you would most likely have gotten out of that comfy bed to go meet them. When you hold yourself accountable to your goals you are communicating that your goal is a priority. If you don\u2019t share your goals in some way, it\u2019s too easy to give up on them because it\u2019s like they never really existed. Find a type (or combination) of accountability that works best for you as an individual.<\/p>\n