5 Ways to Stick to Your 2021 Fitness Goals

It’s easy to make a fitness resolution on New Year’s Eve; the challenge is putting it into practice and sticking with it for the long-term. Here are 5 simple ways to turn those fitness goals into a reality—not just for January, but throughout 2021 and beyond.

  1. Find Your Why – A fitness resolution is rarely about fitness. It’s important to ask yourself why this resolution is important to you on a deeper level. What’s motivating you to make a change? Figure out exactly what that something is and use it to push yourself to keep going when you feel like throwing in the towel.
  1. Be Specific – Don’t make vague goals. You’re more likely to stick to your goal if you make it as specific as possible. Determine exactly what you’re going to do and when you want to to achieve it!
  1. Track Your Progress – Keeping track of your progress helps you stick to your fitness resolutions. Seeing how far you’ve come will motivate you to keep pushing.
  1. Switch Things Up – Switching up your routine not only keeps you physically challenged but also keeps you from getting bored. New exercises also help prevent your body from adapting to your exercise routine and hitting those dreaded plateaus.
  1. Find an Accountability Buddy – Working out with a friend will not only help you stick to your workout schedule, but you will also be there to encourage and cheer each other on.

We hope these tips help you make fitness a part of your lifestyle, let us know how you plan to stick with your new goals below!

10 Small Wellness Tips that have a Big Impact on Your Health

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The idea of “living a healthy lifestyle” can feel overwhelming. What does that even mean? It’s easy to mentally equate health with strict diets and grueling hours of daily exercise. In reality, health is multifaceted and looks different for every person. There’s no need to be overly critical of yourself in your journey towards your own uniquely healthy lifestyle. Small changes to your lifestyle can have a huge positive impact not only on your overall health, but also in your daily exercise routine. Small steps are more sustainable and more likely to turn into healthy habits that ultimately stick. As personal trainer and fitness instructor Nina Saunders puts it, “Get a little uncomfortable in order to get comfortable.” Here are 10 small changes to try out in your daily routine that can have a big impact on your health.

1. Stand Up Alarm

Brianna Biffignani, professional dancer and certified fitness professional provides us with a timely tip: “Set an alarm on your phone to stand up at least once every 2 hours that you are working. Just standing up from your work space will increase overall health and make you more likely to walk around for a few minutes – even if it’s just a walk around your desk or office space. Maybe you’ll even incorporate a few stretches while you stand before getting back to work again.” 

2. Netflix Plank

Who else has been watching more Netflix than usual since quarantine? Gilmore Girls enthusiast Hit House Muay Thai instructor, yoga instructor (and Gilmore Girls enthusiast) Regina Postrekhina suggests that while binging on Netflix it’s a good idea to do a 1 minute plank between episodes. If you binge TV like us, you’ll end up doing at least three sets of these every evening. Still watching cable? “Plank during ads or commercials,” founder of The Ness, Aly Giampolo, suggests.  

3. Push Up Challenge 

Mike Pierce, Hit House instructor and fighter, has another quarantine suggestion. He shares, “Something I have been doing during quarantine is pushups every hour. It gives me a reason to get up from my desk and move each hour.” If that sounds like a big change, don’t sweat it: try incorporating one set of push ups once a day to start and build from there.

4. Rolling Not Scrolling

A lot of us reach for our phones first year in the morning to scroll through Instagram and look at the news. “Instead of scrolling through your phone, roll out your feet while drinking your coffee,” says Rowena Villanueva, founder of The Pilates Nook.

5. Airplane Mode

“Turn your phone on airplane mode by 10PM, and don’t turn it on until after you’ve taken your morning walk,” shares Cam Norsworthy, creator of Pilates service Cam On-Demand.

6. Serious Schedule

It’s easy to let the week slip by us and lose track of time. Sam Castro, Personal Trainer at Equinox, suggests taking a few minutes out of your day once a week to set up some plans. “Schedule your workouts for the week in advance so it can be a non-negotiable,” he says. 

7. Calf Raises 

Justin NG, founding instructor at Hit House and striking couch at NG Combat, provides us with a practical move to warm up your muscles. Waiting in line for something? Do some calf raises while you’re waiting!

8. Morning Dose of Protein

Marissa Graham, Professional Dancer, Certified Trainer at Dancers Who Lift (and virtual Hit House instructor) provides us with some insight to her morning routine, a simple healthy step: “Mix in a scoop of protein to your morning coffee. Caffeine plus hitting those macros… there’s no better feeling.” If you try this out, it’s recommended that you add a little milk or creamer to prevent your cup of joe from getting foamy. 

9. Back to… Boring Basic?

Co-Founder and CEO of Hit House, Tyler Scott, has some “straightforward” advice: “Prepare and eat the same meal for 7 consecutive days on the same hour. Keep it simple. Lots of protein with leafy vegetables.”

10. Bone Broth

Kara Rosella, professional stunt person, advocates for the power of bone both: “Add a cup of bone broth to your daily routine. It works wonders for digestion and skin!” She suggests investigating different bone broth powders available that are both easy to prepare at home and affordable (or try HealthKick partner Owl Venice for fresh Organic bone broth delivery!)

 

Emma Boelter graduated from Tulane University with a BA in English in 2017 and is currently pursuing her Masters in Clinical Mental Health Counseling. Although she has writing experience in many different areas, right now she is focusing on providing clients with high-quality digital material. She currently lives in New Orleans, LA.

Dana VanPamelen is the co-owner of Hit House, a Muay Thai Kickboxing studio in NYC. She has a Masters degree in Marketing from Hofstra University and loves gathering wellness life hacks.

Combat Stress with Caravan Wellness

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In the spirit of our May Challenge, HealthKick’s newest partner, Caravan Wellness, shares  some quick and easy tips to combat stress and improve your wellbeing:

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Tips From Barry’s Trainer Isaiah

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What’s your advice for people sticking to their New Year’s Resolutions after January?
My main piece of advice would be to ask yourself “WHY” you’re choosing to make a certain New Years Resolution. Without having a deep connection and understanding to why you’re deciding to change something in your life, you will be starting your journey on unstable ground. Ask yourself questions like:
WHY do I want to make this change?”
“If I make this change…. what will I look like? Feel like?”
“What people in my life will be positively affected by this change in me?”
“What are all the areas in my life that will be positively affected by this change?”
The reason why it is so important to establish the “WHY” first is because it makes the decision to change REAL! Often too many people focus on the “what” rather than the “why.” The “what” doesn’t matter as much as the “why”  because true long term change comes from a change in your thoughts and beliefs. Long term change cannot happen if you don’t truly believe it can. But if you can find a way to have a strong belief in yourself backed up by positive thoughts (ask questions like the ones I stated above), then the “what” doesn’t matter.  Your “why” will be so strong that you will find a way to accomplish your goal in any scenario and/or situation. 

What sets Barry’s apart from other fitness classes?
The family and culture is most definitely what sets us apart. The product and service we provide are truly the best out there but what really sets us apart is the community that we have built and the positive culture we have created in the studio. From management, to instructors, to front deskers, to our facilities team members, we all truly care about each and every one of our clients. Having a positive relationship with our clients outside of the Red Room (where the workout takes place) is something that we all value and love about our job. We often host events at the studio or at local restaurants as a way to build relationships with our clients. Barry’s is truly a place where everyone can feel safe, challenged, accepted, and loved by everyone at the studio.

What is your favorite part about class?
My favorite thing about class is the energy that can be created in the Red Room As an instructor, I am given the freedom to create my own programming (congruent with the set in stone days of the week) and my own playlist. This freedom allows me to create a contagious energy in the Red Room that is motivating and fun, and is truly my own.

What is your best advice to those who have never tried Barry’s?
Come in excited to have fun while trying something new. No matter what your ability level is or what kind of fitness shape you are in, I can promise you that there is a place for you here at Barry’s. Regardless if this is your first time working out in 2 years or if you’re an avid fitness connoisseur, I will always meet you where you’re at! I am trained to offer modifications if need be, but it is also my goal to challenge you so you can reach your goals. So come in excited, with an open mind, and ready to have fun and build lasting relationships! 

How can HealthKick Clients best prepare for a class at Barry’s?
The best way to prepare is to come in with excitement and an open mind. Everyone from management, to instructors, to front desk, will make sure you’re prepared before you step into the Red Room.

– Isaiah

Trainer from Barry’s in Houston, TX