Did you know that almost 80% of people who make New Year’s fitness resolutions experience a slump by February? January sees considerable increases in gym memberships, while February sees an 80% decline in attendance. (We don’t notice that dramatic decline at Fit because our members are total rock stars! We see the dedication you have for being your best self!) But if you are struggling with motivation, here are some tips to take back that fire to change you at the beginning of the year!  Make your workouts fun! Exercise shouldn’t be a chore. It should be something you WANT to do. Reframing your workouts as time that you invest in yourself helps! Adding different activities is a good idea, too. In addition to gym days, try out a new sport or activity. You can also make a new playlist or work out with a friend. This is part of...Read more

Imagine this all too common scenario: you wake up, you’re tired, you aren’t motivated, and you know you have a long day at the office ahead of you. So maybe you think, “There is no point in working out this morning. There’s no way it would be a good workout.” Objectively, you know that’s not true. Anything is better than nothing, right? Well, when it comes to your cardiovascular health, the answer is absolutely yes. And it might not take as much as you think.  A study at University College London, supported by the British Heart Foundation, set out to prove just that- any moderate to vigorous activity made a difference in heart health. Specifically, they wanted to know just how little activity could start making a difference, and honestly, the results are shocking. For instance, replacing even just a few minutes of sitting with a few minutes of standing...Read more

Today, we will discuss another facet of long-term weight loss management- encouraging and discouraging experiences. Last time, we examined people’s challenges and how they can be overcome. After facing several challenges and succeeding, most people note that these challenges were an encouraging experience that made them feel liberated and motivated! In short, these challenges empower you- they become encouraging experiences! What other encouraging experiences, and what kind of encouragement can you seek? What do discouraging experiences look like, and what do they mean for you? The most prominent discouraging experience is the fear of gaining the weight you’ve lost and the fear that these new, healthier habits won’t stick in the long term. Believe it or not, fear after success is normal for many people. We all sometimes remember how we felt physically and mentally worse overall before establishing a fitness-based lifestyle, which can lead to fear and discouragement when...Read more

No matter how experienced you are, no matter how many accomplishments, and no matter how many battles you have won, you will still face challenges. And that is exactly what we will discuss today- challenges related to long-term weight management and how to overcome them! Challenges can be intrinsic or extrinsic, but no matter where they come from, those who successfully maintain a healthy weight and workout routine find ways to overcome the challenge!  Intrinsic challenges include things like stress, lack of time, emotional eating, and major life events that affect us emotionally. Intrinsic challenges arise internally- they come from our emotions, perceptions, and ability to manage priorities. On the other hand, we experience extrinsic challenges due to external influences, like staying on track during holidays or parties, our home environments, relationship changes, and unsupportive peers. We might deal with either one or both at the same time. These things...Read more

You’ve found your motivation to start your fitness journey, so the next logical step is to set some goals! What is the best way to set goals, how do you make sure they are realistic enough to maintain, and how do you plan to meet them? Clear, personalized, and continually adjusted goals were important throughout multiple studies regarding managing weight, maintaining a healthy diet, and creating and sticking to a fitness routine. While externally defined goals (such as goals defined by weight loss groups or goals set by doctors) were found to provide guidance and accountability, self-defined goals (that are intrinsically motivated) were more important and beneficial overall to sustained weight management. Having highly personalized goals for yourself regarding your gym schedule, fitness level, and diet enhances your feeling of bodily autonomy and your overall success rate! Part of making goals for yourself is understanding that unexpected things happen- you...Read more