Every year millions will make a New Year’s resolutions and many of them will be fitness related. On average only 8% of people will actually see their resolutions out to the end. Are you part of the 92% who throws in the towel? If so, I am here to tell you that it does not have to be you this year! You can decide that this is the year that you finish strong. Perhaps your resolution needs a little tweaking, that does not mean you can’t still reach your goals before the year is out! You simply have to decide that you are worth it and it is worth the personal investment in yourself. Finish on a high note!!
2021 is just about to come to a close, and when it comes to your training program you have three choices on how to finish out the year: Use the excuse that the holidays are here so it’s time to back off a bit; Just keep doing what you always do; or finish off with a BANG — and maybe some extra muscle! So, if you are happy to walk, or even limp to the “finish line,” then this blog is not for you…BUT, if you are ready to all-out sprint, then read on and learn how to finish strong Redefine Your S.M A.R.T Goals
So you created some S.M.A.R T goals months ago, it's time to sit down down and assess if those goals are still realistic and if you have made any progress toward them. it's okay to alter your goals and redefine what's vital and realistic to you. Take your time to write down out new goals. Whereas you're writing those down, jot down specifically why these goals are important to you. If there's not enough motivation behind the goal it’s probably that it'll not get met within the months to follow. Start Yesterday
Don't wait until next week or month to work towards your goals. Choose to start today. You don't need a new day to start, all you have to do is decide that you really want it and do whatever it takes to get there. There is no written rule that says it has to start on Monday or the first of the month or even the first of the year. Your goals will be met the sooner you start.
Train Everyday
Most people exercise 3-5 days a week, which is smart because the body needs days off to recover and cool off. However, sometimes you can push your body to its limits by going to the gym every day! For 2-3 consecutive weeks, try to train just one muscle group per day and push it much harder than usual. If you do decide to give it a try, keep in mind that workouts should be no longer than 30-45 minutes. Pump up your Intensity
While I usually recommend using high-intensity techniques in moderation, sometimes (for a short period of time) it is beneficial to really take advantage of them to give your muscles new growth. Use techniques like forced reps, drop sets, supersets, pause sentences, forced negatives, and others a little more frequently before 2021 - it's a memory! Don't beat yourself up; Forgive Yourself
Whether you've gotten loosely attached to your goals or never even started, you need to learn to forgive yourself and move on. You don't need to dwell on goals you haven't achieved. You must decide that today is the day you make a change. Try to focus on the things you have accomplished this year and use them as momentum to keep moving forward. No matter how big or small it is, progress is always progress and this is a great place to start. Switch it up
One of the best ways to instantly spur new growth in a short period of time is to literally reverse your schedule. If you've trained with fewer reps, try higher reps. Are you a low volume trainer? Try high volume. Change up your body part split. Move the reps faster or slower. Add exercises that you have never tried. There are so many ways to makeover your diet and shock your system before the end of 2021! Make It A Priority not an Option
It's easy to spend your life making sure to take care of others while forgetting to take care of yourself. You need to make sure you see yourself as a priority and stick to the commitments you make with yourself throughout the year. Set realistic goals for yourself during this season of your life. You don't need to have big, unattainable goals. Focus on a few small goals that you want to see through to the end of this year. Bump Up Your Fruits and Veggies
Eating lots of fruits and vegetables is the cornerstone of good health. It helps control blood pressure and cholesterol, keeps arteries flexible, protects bones, and is good for the eyes, brain, digestive system, and virtually every other part of the body. But many of us struggle to put this knowledge into practice and get five or more servings (emphasis on "more") a day. Back to the Basics
There is no doubt that cable and machine training can be both effective and fun at the same time, but any seasoned athlete will tell you that nothing builds more muscle than simple compound free weight lifts. Do you really want to test yourself before the end of 2021? Try to train exclusively with the most basic and brutal BB and DB exercises (squats, deadlifts, bench presses, bent rows, etc) BB and DB exercises until it’s time to ring in the New Year. Reward Yourself
After taking the time to set realistic goals for the end of the year, think about a way to reward yourself for achieving those goals. Sometimes you need a little incentive to make things work. Maybe it's a mini-vacation in the mountains, a delicious meal, or that new Ideal Fit outfit you have had your eye on, either way, decide that you will treat yourself once you reach that goal and not a minute sooner. Hold yourself accountable and make sure you put in the work each day to get yourself that reward! Promise yourself
You wouldn't break a promise you made to your friend, so don't do it to yourself. Decide that you are worth the hard work and dedication it takes to end the year strong, that you will see this through to the end. Don't be fooled by the fact that things can't happen until January 1st. Get up and get ready to have the best New Year! Finishing Strong
No matter what it looks like to you, finish this year out strong. You set out on a goal January 1st and whether you stayed on track to finish it or fell off along the way, you still have plenty of time to bounce back and finish the year out with a bang. What if we decided to finish the year as strong as we started it? We get it in our minds that by the time the holidays roll around, we can slack off and just get back to it at New Year’s. We fill our plates and bellies with holiday goodness and ignore the amount of work it will take to get us back to where we currently are. Do not throw in the towel just because the year is winding down. Decide now that you want to start the year off ahead of the game. You want to show up before the ball drops on a new year. Take some time to reevaluate where you are and where you want to be headed. There is no reason you can’t finish out this year stronger than ever! Get Coached (me, him, I, King)
In this day and age, even the most elite athletes have coaches – in every single sport. If you don’t already use one, why not take advantage of the expertise, experience and knowledge of a quality personal trainer/coach? Finish off 2021 with the most unique and intense workouts of your life with a qualified coach guiding your every step, and pushing you far harder than you ever have before!
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