Doing a completing a 12 week food & fitness program is all well and good, but what happens when it's done?
Don't throw away all that progress by returning to old habits, take a look at the easy tips to allow you to continue your new healthy lifestyle...
1. Keep Scheduling It In
If something works, keep doing it! Decide what time of the day suits you best, get kit ready, set aside the time and go for it. Think about the odd post-workout treat such as a sauna session to keep motivation up and just keep checking the workouts off. Not every day will be 'the best session ever' but staying on track with food is made much easier if exercise is kept up. Plan to do at least 30 min activity on most days of the week.
Read: 6 Ways To Make Working Out Easier
2. Stay Accountable
Finding a gym/running/workout buddy really helps to get the session done. It's harder to avoid a workout if you know you have a friend waiting, plus it can add some friendly competition and encouragement to do your best and give your all.
Classes are also handy for accountability as you usually have to book your place. There are tons of classes to suit all abilities- From pilates to bootcamp, plus you have the extra benefit of being with a whole heap of like-minded people and therefore potential training buddys!
3. Enter An Event
Entering an event is a great way to stay motivated to train. From 5k to marathon and beyond, there really is something for everyone. Find running boring? How about a mud run or obstacle race? A bike sportive or sponsored swim? Plenty of options, you've just gotta do your research. Find something that scares you, sign up and start training!
Read: Why You Should Bite The Bullet And Enter That Challenge
4. Find A New Skill
Another great way of keeping up your healthy lifestyle is to find an active hobby to learn. Something with tricks and skill is ideal to keep it challenging but rewarding and oh-so-addictive. Have you tried hooping? Windsurfing? Biking? Surfing? Zumba? Climbing? With so much choice, what are you waiting for?
1. Keep Planning
Read: Meal Planning- Why and How
2. A Note On Intake
If you did a HYH course you'll know how much you had to eat to reach your goal. Most people decide they'd like to shed fat so are put on a plan with a slight calorie deficit. To continue with weightloss, keep to this calorie deficit. Once you reach your happy weight, simply re-add the amount you were cutting back by and you will maintain. If you need extra support with this, I'd be happy to help.
Read: 5 Tips On Avoiding Portion Distortion
3. A Note On Food Types
It's all very well sticking to your intake guidelines but what you eat matters too. Sure, you could still lose weight on a diet of junk and sweeties but your body won't run at it's optimum if it's not given the right nutrients. Think healthy, whole, easily recognisable foods which haven't been played around with much. Aim for protein and produce at each meal and don't forget that variety is the spice of life! Once you've got that down, planning in the odd chocolate bar or a meal out needn't be an issue.
4. Research Recipes
Food boredom can spell doom for a healthy-eating lifestyle! Don't let this happen to you. There are oodles of exciting recipes at our fingertips with the internet now, so no excuses not to be enjoying what you eat.
Read: Quick Easy Meal Ideas To Prevent Last Minute Panic!
1. Updated Goals
Hit your old goals? Time to set some new ones! Whether it's to continue with healthy fat loss, build up your fitness for an event or change tack completely and work on strength or staying in the right headspace through exercise- It's important to have a reason for training. Visualise what you want, plan how to get there, put the new plan into place and get it done. Celebrate each small victory.
Read: 4 Quick and Easy Mind-Hacks For Exercise
2. Handy Apps
We have thousands of apps at our fingertips, many designed to help us stay on track. From checking you've drank enough water, to logging food, from ticking off workouts to providing motivation- There are masses of apps in the health and fitness market. Find what works for you and use it. (Strava is my personal favourite.)
Read: Top Apps To Help With Your Healthy Lifestyle
3. Deeper Motivations
So now you have updated goals, it's time to dig a little deeper and work out why these goals are so important to you. The number on the scale never means much- What it gets you means a whole lot more. Does it mean fitting in to that dress which makes you feel a million dollars? Does it mean you feel more sexy and confident on holiday? Does being fitter mean being able to keep up with the children and set a good example? Does exercise help clear your mind at the end of a stressful day so you cope better?
Think back to where you were when you started your course. Really value the positive changes you've made and how they've impacted on your life. Don't let that slip through your fingers! It's easier to keep fit than to get fit. Consistency is key.
4. Return To What Works
If something has worked before, it's likely to work again.
At the end of their 12 Week HYH course, clients have a number of choices about what to do next:
1. Continue as normal and book another 6-12 sessions to keep the course rolling.
2. Take up Online Personal Training as a step down from 1-1 training.
3. Finish the course and go it alone, knowing they can ask for help at any point or return if they fancy a boost.
What people choose depends on their goals and how confident they feel to continue what they've learnt. It varies person to person, so have a think and decide what's going to be best for YOU at this point in time.
Also Worth A Read:
- 9 Most Common Food And Fitness Obstacles And What To Do About Them
- 5 Tips On How To Handle Holidays (Food and Fitness)
So now you should have an idea of how to maintain the healthy habits learnt during your course, let me know what you think! Did I miss a good trick? Do you do anything differently that works? Comments section below ;)
If you're interested in your own 12 Week course, see what makes the Hell Yeah Healthy programs so effective and then find your perfect match ❤