The beginning of a new year is notoriously pegged as a time for reflection, change, and yes….the resolution! As people resolve to ditch their bad habits and adopt healthier ones, nicotine withdrawal runs rampant and gym membership sales soar.
Of the most common resolutions is the one to get in shape. Most people start the year off with a bang, full of motivation and energy. Unfortunately, most people also experience burn out after a couple of months. Here are 4 common stages of burn out and how to avoid them.
Stage One: The Honeymoon – Excitement is high, determination is in full force and you don’t miss a beat. You charge in with such enthusiasm that you never miss a workout. This can feel fantastic in the beginning, but then reality kicks in, along with your fatigue, overworked body and mind.
What to do: Ease into your goal. Expecting too much too soon will just set you up for disappointment and feeling of failure. You don’t want that! You are fantastic and you are making healthy decisions for yourself. Honor your long term goal by gradually working up to where you want to be.
Stage Two: Disenchantment – The reading on the excitement-odometer takes a nosedive. You are frustrated because you are not getting the quick results you hoped for. You no longer look forward to exercising with feelings of enthusiasm and you start to give up mentally.
What to do: Focus on the baby steps. Have short term goals in addition to your long term goals. Each baby step of the way, don’t forget to acknowledge yourself for the job well done! Little wins will boost your confidence and keep you striving for more.
Stage Three: Stalling – Excuses, excuses, excuses! You are bored, uninspired and feeling a bit defeated. You let anything become an excuse to skip your exercise- school, family, work, stress, the weather.
What to do: Change it up. Introduce variety into your routine. Do different exercises, use different equipment or workout at different times of the day. Also, you can recruit different workout buddies for different days of the week. Each friend will bring something fresh to the same old trip to the gym.
Stage Four: Frustration and Surrender - You tell yourself, “I gave it a shot, but perhaps this is just not my year to get in shape.” You want to give up altogether and revert back to old patterns.
What to do: Have faith in yourself and make a solid commitment to stick to a program for at least five weeks! Give yourself at least that long to integrate the new habit. Also, call in motivational reinforcements. Book a trainer for a few sessions, or ask your fit friend to take you on a hike. This is a situation where peer pressure can be a good thing.
Remember to believe in yourself and your goals. You are the only one that can prove to yourself that you are capable, worthy and amazing.
Briana Schuck is co-founder of The Little Ladies Sports Club, a mentoring service for adolescent and teenage girls ages 8-18 years of age serving the Los Angeles Area.
