Five Minute Therapist

Many of us start the New Year with enthusiastic ideas about upping our fitness levels, only to lose all motivation after a few weeks. So what’s going wrong? How can we sustain exercise all year round? We spoke to personal trainer Cassie Wilcox for some advice and inspiration…

Start Small

One of the biggest mistakes that people make is to set themselves huge and unrealistic goals. Rather than attempting sweeping changes to your whole lifestyle, try making one small change – and give yourself time to get used to that change. ‘Start small, with both the changes you make and how you make them,’ she advises. So, if you were a couch potato in 2012 don’t jump straight into marathon training. Instead, plan to go for a short jog once or twice a week. Once you’ve adjusted to that routine, you can think about increasing your exercise levels. Cassie also advises against trying to run before you walk. ‘If you do too much too soon you’ll have a much higher risk of injury, and if you injure yourself you may have to take time off from exercise. Then you risk losing both the motivation and much of the improvements you have already made.’

Enjoy Yourself

It may seem obvious, but you’re far more likely to sustain a fitness regime if you enjoy it. Cassie suggests taking the time to find out what you enjoy by experimenting with new classes and activities, from Zumba to yoga. Gyms and sports clubs often offer free introductory classes or January discounts to encourage members, so it shouldn’t leave you out of pocket. Now is a good time to pick up some new workout clothes in the sales too – it will help you stay motivated if you have nice kit to show off and if you feel comfortable as you work out; we like Sweaty Betty or try Lucas Hugh for unusual printed lycra pieces. If you can persuade a friend to join you, working out together is another great way to keep you on track and make your routine more enjoyable.

Why not try a new activity - a simple yoga class is an easy idea…

Clarify Your Goals

Many of Cassie’s clients benefit from having a specific date or occasion in mind, like a holiday or a wedding, as the deadline helps them stay focused. If you don’t, you could sign up to a local event like a Race for Life or similar to give yourself something to work towards. Try not to fixate on a dress size or measurement, though, and instead focus on something positive. Subscribe to the ‘what will I gain?’ attitude rather than the ‘I need to lose’ one – these are meant to be positive lifestyle changes, not a punishment! There are more resources than ever out there to help you stay focused and keep up your enthusiasm, too, from fitness apps to online forums where you can share your achievements with other like-minded people.

Be Prepared

Think like a Scout and you’re more likely to stick with lifestyle change. ‘Make food in advance, or at least have an idea of what you are going to have and when,’ Cassie advises those embarking on change. This includes keeping a supply of water and healthy snacks handy, packing your workout kit the night before a gym session, and getting your diary sorted so that you don’t miss workouts or exercise classes. She also suggests keeping a ‘food and mood’ diary for a few weeks. This will help you to identify patterns like afternoon energy slumps, foods that you reach for when you’re tired or hormonal, times you skip exercise or times when you are most susceptible to poor decision-making. By identifying these you’ll be able to spot behavioural patterns and take more control over your choices.

Motivation is Key

Cassie admits that most of us already know perfectly well what we should be doing to improve our health and wellbeing but struggle to keep up the willpower. Are you really skipping a gym session because it’s cold outside, or is your subconscious sabotaging your plans? Accept that changes are difficult and take time, identify your core motivation (to be healthier, slimmer, more energised, etc.) and remind yourself of the positive effects of your new lifestyle if you stick with it. She identifies this ‘reaffirming’ method as the crucial foundation to sustainable exercise. ‘When you find your motivation, keep reaffirming it until it becomes a habit. You should feel better for having done exercise and eating well, both physically and mentally. Stick with it, you’ll learn to love it!’