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5 Tips To Stay On Track And Accomplish Your Goals

Woman celebrating sport success

In our new fitness series, I’ve invited guest trainers to share some of their best tips and tricks for getting fit during 2014. In this feature, Seattle trainer Justin Wade dishes up five things you can do to help you find your slimmer self. 

Now that you are a few weeks into your New Year’s Resolution, you’ve realized that getting healthy and fit isn’t as easy as you thought! Here are five tips to keep you on track to achieving your goals.

Andres Rodriguez
Andres Rodriguez


Change It Up



Now you are a little bit more comfortable at the gym or with your workout routine at home. Find ways to change up your workout a little bit. Find a class or a new workout video and give it a try. Not only will you continue keeping your body guessing (which is called muscle confusion), but you may end up having fun while getting your workout in!


Johnny Chih-Chung Chang
Johnny Chih-Chung Chang


Schedule Your Workouts



Research shows that if you plan your workouts you are more likely not to skip it. Mark an hour on your calendar, that way you have no excuses! Remember the old English proverb, “Where there’s a will, there’s a way!”




Plan Your Meals



As a National Academy of Sports Medicine (NASM) Weight Loss Specialist I get to work with a lot of people that just can’t get the eating part down. The solution is simple. Plan your meals for the week and prepare them ahead of time. Also, don’t forget to make snacks. You are less likely to grab junk food at the office if you have some carrots, apples or nuts ready to snack on.




Revisit Your Goals



Now that you have a feel for your workouts and eating habits, are they still achievable? Identify some smaller more attainable goals. Here are some examples of smaller goals: “I am going to make it to the gym four times this week, versus only three” or “I am going to drink 20 ounces more water today” or “I will have all my meals prepared for the week.” Once you have completed that goal, add to it. Small victories such as these will go a long way.


Justin Wade
Justin Wade


Create A Vision Board



A vision board is a tool to remind you what your underlying motivation is. Most people will say they want to lose five or 10 pounds. However, there is usually a deeper cause as to why they want to lose that extra weight. It could be something someone said, a picture in a magazine they saw, or they just want to fit into a dress size from years ago. When you create a vision board it will help you remind yourself why you are doing this. Keeping your goals visible is a great way to stay motivated.


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