It’s no secret January is a popular time for people to commit to a new (or maybe recurring) set of fitness goals. A new year is the perfect time to wipe the slate clean and start fresh, and society makes it pretty easy to stay on track this month. Many gyms have membership specials for people to sign up, fitness studios offer deals on class packages and a handful of fitness, diet and nutrition plans and programs are released.
But what happens once January is over? According toU.S. News，统计数据显示，到2月中旬，他们的决议失败了80％。因此，如果您开始感到缺乏保持健康习惯的动力，并且您对健身房的兴趣正在漫步，那么您并不孤单。幸运的是，这并不意味着您必须成为另一个统计数据。我们与一些培训师进行了交谈，以了解他们如何使自己和客户进入2月及以后的动机。尝试其中一些技巧和技巧，以使您的运动目标全年保持正轨：
1.将您的锻炼写入您的时间表
将自己的健身视为您的工作 - 如果您有会议，则将其放在日历上是不可谈判的，而锻炼也应该是同样的。RRCA认证的跑步教练，Ironman铁人三项运动员和大师培训师Luke Lombardo说：“将健身放在您的日程安排上。”Lagree Fitness在洛杉矶。“每个星期一至周五，您都希望出现，因为这是您的日常活动的一部分。”计划在特定时间上健身房，并设置警报或警报，以帮助您负责。
2. PLAN YOUR WORKOUTS IN ADVANCE
无论您是团体健身狂热者还是个人培训课程，您都会提前计划和注册。一些工作室在上课之前有一个特定的时间段进行注册，但是一旦他们愿意，请确保您声称自己的位置。伦巴多说：“提前预订将使您对上课更负责任，因为您计划几天或几周。”“说实话 - 没有人想要迟来的取消费。”
This also applies to solo strength training or cardio sessions. If you have a plan when you walk into the gym (e.g., 3 miles on the treadmill followed by 20 minutes of lower body weight training), you’ll be much less likely to wander around and waste valuable time that could be spent sweating.
3. FIND THE RIGHT ACCOUNTABILIBUDDY
当您寻找健身房或健身伙伴与您一起旅行时，请尝试找到您认识的人，这会推动您成为最好的，并将您的全部付诸实践。找到该人后，计划开会进行锻炼，小组课或跑步。伦巴多说：“如果您有一个依靠您出现的人，那么您就不太可能借口放弃体育馆。”“并确保这是一个朋友，如果您正在考虑跳过，他会召唤您。”（这意味着您的片状朋友已经出去了 - 对不起。）
4. SIGN UP FOR AN OBSTACLE COURSE (OR ANY KIND OF) RACE
Obstacle course races, or OCRs, have become increasingly popular over the past few years. Whether you’ve done one or not, you won’t be sorry if you sign up for an OCR in the upcoming month or two. “These races are fun, and there’s a lot of camaraderie if you sign up with friends — or even make friends during the race,” says Noam Tamir, certified strength and conditioning specialist and owner ofTS Fitnessin New York City. “They’re a great way to stay motivated to workout during the winter months because most of them take place in the spring.” Also a lot of these races come with training programs that are emailed ahead of time so you can get race-ready, adds Tamir.
This works for running, cycling, triathlon or any other kind of race. If you know you have an event coming up (that you paid registration fees to sign up for), you’re probably going to stick to your workouts — or risk being undertrained and miserable on race day.
5.在社交媒体上发布锻炼
“I know some people will have mixed feelings on this one, but it can be something as simple as ‘checking in’ to a gym or class on Facebook if you don’t want to post your workout or gym outfit on your Instastory,” says Lombardo. “In 2018, we are so attached to social media that chances are your friends will notice if you start to slip up if you don’t notice first.” Socializing your workouts helps you feel a greater expectation to do them, and will make it more obvious when you don’t.
All those posts can also help you track your success (#gains) over time. While you may not notice small changes from day-to-day or week-to-week, comparing pictures of yourself three months ago to today’s selfie could prove you’ve made much more progress than you even realized.
6. BOOK A VACATION AT THE BEGINNING OF SPRING
不要等到天气变暖才能达到举重室并保持身材，而是要预订旅行，以使自己保持体形直至前进，尤其是在您身穿泳衣的某个地方。塔米尔说：“当我们知道我们将表现出更多的身体时，我们想感到自信和舒适。”“知道在不久的将来您要去海边的特定时间可能是您进入健身房所需的所有动力。”
Written by Amy Schlinger, a New York-based fitness and health writer and editor whose work has appeared in SELF, Men’s Fitness, Shape, Muscle & Fitness HERS, Pilates Style, Max Sports & Fitness and more. Check her out atwww.amyschlinger.com。
