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FitnessHave you set a fitness resolution for 2018?

Have you set a fitness resolution for 2018?

Lifeland Team

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By now, for sure everyone realizes that in January people usually promise themselves they’d do something different to improve their wellbeing. It could be having a healthier diet, working out more often or quitting a bad habit.
Sometimes success is easy to achieve, though typically only for several weeks until life just seems to keep us off of the treadmill or back on to junk food and we spiral back to our old routines.
When it comes to fitness, (or anything really) you should realize that the more you do, the better you get at it and it becomes a habit. Pushing through with your eye on the prize of whatever goal you have helps to maintain your fitness resolution.
Here is a guide to help you with setting your fitness resolutions for 2018.

1. Question Your Motives

We all have goals, but it’s important to ask “why.” Why do you want to lose weight? Why do you want to eat healthier? A more concrete “why” creates a powerful reason to pursue that which will give you a sense of purpose and accomplishment, which will help get you much further with your goals.
Regular exercise has unexpected benefits including lowering cholesterol, boosting overall energy, and even increasing happiness. Bringing some deeper intentions to your workout can make all the difference in sticking to your goals.
Before hitting the gym, ask yourself some introspective questions: Why did you make this resolution? What do you want to achieve? Developing answers that elicit a powerful emotional response can help motivate your goals.

2. Design Your Fitness Plan

Different types of exercise emphasize different elements of physical fitness. Well-balanced workout regimens include different types of exercise to help you avoid injury and develop or maintain overall physical fitness. So how do you create such an exercise routine? Find a blend of activities you enjoy and a schedule you can stick with over the long haul.
You may perform different types of exercise in varying proportions, depending on your goals. For example, overweight individuals may burn more calories by increasing flexibility, and endurance athletes can avoid injuries by including strength exercises in their training.
(Click here to check out our January Fitness Plan)

There are many types of exercises you can take up and here is a broad view into them:

Aerobic Exercise

Often called cardio or endurance activities, aerobic activities are great for burning calories and paring down unwanted fat. Aerobic exercise involves performing continuous movements with large muscle groups, such as your legs, for 20 minutes or more. Cycling, swimming, rowing, walking or jogging are forms of aerobic exercise. This temporarily boosts your heart rate and breathing, tuning up cardiovascular endurance. These are activities that are associated with lower risk for many diseases and lengthening lifespan.

Strength Training

Strength training improves bone density, builds strength, enhances the metabolism, improves posture and tones the body. Strength or resistance training, which typically employs equipment such as weight machines, free weights, and resistance bands or tubing, improves your body’s ratio of lean muscle mass to fat.
Technically, strength or resistance training takes place any time your muscles face a stronger-than-usual counterforce, such as pushing against a wall or lifting a dumbbell. Using progressively heavier weights or increasing resistance makes muscles stronger. Aside from toning you, strength training provides the functional strength you need to do everyday activities - lifting groceries, climbing stairs, rising from a chair, rushing for the bus - with ease.

- Flexibility Exercises

Flexibility exercises keep the body supple, flexible and free from muscular stress. They increase blood flow and nutrient supply to joints, relax muscles, mobilize the joints and improve posture. Yoga, stretching exercises, and Pilates come under this group
To achieve lasting effects, stretch daily or at least several times a week. This is easier than you might think. Activities such as yoga and Pilates combine stretching and relaxation and also improve balance, a wonderful combination.


Relaxation Exercises

Relaxation exercises are not, strictly speaking, a component of most fitness programs. Yet reducing stress enhances quality of life and health. So consider carving out time for activities that promote calm and relaxation, such as mindfulness or meditation. Or simply relax into the rhythmic movements of aerobic exercise, such as walking, running, and swimming. Stretching, too, releases muscles and promotes a sense of tranquility.

3. Find Your Support Network


When the going gets tough, you will need support to keep you going. This is where finding friends will help. Different personalities connect to different routines. Take a look at some fitness support options and figure out which one is for you.

(Click here to read about a fitness group we like in Nigeria, led by a weight loss coach - Suyi)


Group Activity

Group workouts provide loads of positive, goal oriented-energy. Regularly meeting people with similar fitness goals motivates you and keeps you on track. A group exercise setting helps keep you accountable to attend the class.


Personal Trainer

He or she can design a suitable workout programme based on your fitness level, lifestyle habits and goals. A personal trainer can be your greatest source of motivation, and the one on a constant lookout to fulfill your fitness needs.
 (Click here to speak to us about a fitness plan)


Exercising With A Friend

Being with a friend who is also a fitness enthusiast keeps you motivated and eliminates the boredom of working out alone. It also provides opportunity to catch up on the latest gist in the city.


4. Plan Your Nutrition

Doing a fitness activity is only part of the battle. You also have to eat enough of the right foods to fuel your body. There is an old saying that the abs are made in the kitchen. It does you no good to burn all these calories working out if you follow it up with a trip through the drive-thru. Decide on an eating plan that works for you. Plan your meals so that you are sure you are getting the vitamins and nutrients you need. Drink enough water. All of this will help you on your fitness journey.
(Click here to speak to us about a nutrition plan today)

Need some help keeping up with your fitness goals? Tell us your fitness resolutions in 2018.

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