goals Archives - yourdailysportfix.com yourdailysportfix.com Mon, 01 Apr 2024 08:44:43 +0000 en-US hourly 1 https://wordpress.org/?v=6.5.2 https://yourdailysportfix.com/wp-content/uploads/2021/10/cropped-FAVICON_2-32x32.png goals Archives - yourdailysportfix.com 32 32 Realistic Fitness Goals to Keep You Motivated https://yourdailysportfix.com/realistic-fitness-goals-to-keep-you-motivated/ Fri, 05 Apr 2024 08:07:00 +0000 https://yourdailysportfix.com/?p=24552 If you want to maintain a healthy lifestyle, then setting goals is crucial to keep you motivated. Still, you don’t want to set unrealistic goals that make exercise frustrating. Here are some realistic fitness goals that you can set to keep you motivated. Walk More While it may not be the most intense workout, walking […]

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]]> If you want to maintain a healthy lifestyle, then setting goals is crucial to keep you motivated. Still, you don’t want to set unrealistic goals that make exercise frustrating. Here are some realistic fitness goals that you can set to keep you motivated.

Walk More

While it may not be the most intense workout, walking comes with many benefits. Not only is it a form of cardiovascular activity, but you’ll also be able to enjoy some fresh air and take in the beauty of the nature around you, perhaps giving you a heightened appreciation for the outdoors.

Finish a Race

While you may still be a long way off from competing in a full marathon, there’s no harm in doing some fun runs and walks. This will allow you to build your way up to more serious competitions, thereby building your fitness in the process. You could also consider doing this with some friends. For all you know, you’ll win a medal.

Take a Class

No matter what type of fitness level you are or workouts you like, there’s bound to be a fitness class for you. Not only do classes ensure that you complete a full workout while receiving proper instruction, but you’ll also be able to socialize with other participants, helping to motivate each other and perhaps even forming friendships.

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]]> How to Set New Year’s Resolutions You’ll Actually Keep https://yourdailysportfix.com/how-to-set-new-years-resolutions-youll-actually-keep/ Wed, 27 Dec 2023 08:36:00 +0000 https://yourdailysportfix.com/?p=24396 Year after year, millions of people set New Year’s resolutions with the intention of improving their health and wellbeing, only to abandon said resolutions by the middle of January. While it’s true that making lasting changes is easier said than done, that doesn’t mean it isn’t worth trying. If you’d like to use 2024 as […]

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]]> Year after year, millions of people set New Year’s resolutions with the intention of improving their health and wellbeing, only to abandon said resolutions by the middle of January. While it’s true that making lasting changes is easier said than done, that doesn’t mean it isn’t worth trying. If you’d like to use 2024 as an opportunity to set resolutions you’ll actually keep, read on for some of our best tips. 

Be Specific

Vague resolutions lead to vague results. Goals like “get fit” means something different to everyone, so it’s essential to be as specific as possible if you’re serious about actually following through. For example, “exercise for 30 minutes, three times a week,” provides more clarity in a way that makes it easier to track your progress. Each time you exercise, you’ll feel a sense of accomplishment and be more motivated to continue your effort.

Set Realistic Milestones

Rome wasn’t built in a day, and while there’s nothing wrong with setting your sights high, choosing overly ambitious resolutions is a guaranteed way to set yourself up for frustration. Within the context of your larger aims, define bite-sized goals that are large enough to keep you motivated, yet small enough to create momentum. No one can lose 20 pounds in a week, but we can all make incremental changes like swapping out fries for a salad at dinner or taking the stairs over the elevator.

Consistency Over Intensity

When it comes to keeping resolutions long-term, sporadic bursts of effort will only take you so far. Knowing how to build sustainable habits is a lifelong skill that can be used to create change in any area of life and is crucial for maintaining your success over time. Focus on small, regular actions that you can commit to without overextending yourself. For example, if your resolution is to read more, aim to read 20 pages a day instead of an entire book each week.

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]]> How to Set Realistic and Attainable Goals to Elevate Your Fitness Journey https://yourdailysportfix.com/how-to-set-realistic-and-attainable-goals-to-elevate-your-fitness-journey/ Sun, 19 Nov 2023 16:27:00 +0000 https://yourdailysportfix.com/?p=23350 Regular exercise is an essential part of health and wellbeing, offering numerous physical and mental benefits. While you certainly don’t have to set specific fitness goals in order to reap these benefits, realistic, appropriate goals can be useful in creating a sustainable and effective exercise routine. By establishing achievable targets, you increase your chances of […]

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]]> Regular exercise is an essential part of health and wellbeing, offering numerous physical and mental benefits. While you certainly don’t have to set specific fitness goals in order to reap these benefits, realistic, appropriate goals can be useful in creating a sustainable and effective exercise routine. By establishing achievable targets, you increase your chances of maintaining motivation and sticking with your routine long-term. Here are some tips to help you set fitness goals that are realistic and appropriate for your individual needs.

Assess Your Current Fitness Level

In order to set appropriate goals for yourself, it’s important to understand where you currently stand in terms of fitness. Take stock of your strengths, weaknesses, and overall fitness level, considering factors such as endurance, flexibility, and strength. For example, don’t expect to be able to run a marathon in a month if you’ve never even run a mile. Being honest with yourself will help you to determine what you can realistically achieve in the short term versus what would be more appropriate as a long-term goal. 

Use the SMART Method

SMART stands for Specific, Measurable, Achievable, Relevant, Time-bound, and this framework is a helpful way to define what goals you’d like to set. Be specific about what you want to achieve, such as running a 5K or losing a certain amount of weight. Ensure your goals are measurable so that you can track progress along the way, and keep them achievable and relevant to your overall fitness aspirations. Finally, set a realistic time frame to keep yourself focused and accountable.

Break Goals Into Smaller Steps

Large, overwhelming goals can lead to discouragement and setbacks, so we suggest breaking down your long-term goals into smaller, manageable steps. For example, if your ultimate goal is to run a marathon, start by aiming to run a few miles a day and add on as you become more comfortable. Reaching smaller milestones will provide a sense of accomplishment and keep you motivated to push forward.

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]]> Motivation vs. Discipline: The Secret to Hitting Your Goals https://yourdailysportfix.com/motivation-vs-discipline-the-secret-to-hitting-your-goals/ Fri, 10 Feb 2023 08:13:37 +0000 https://yourdailysportfix.com/?p=21973 We all know the feeling—you promised yourself to stick to a certain fitness regimen. Whether your goal is to work out once a week or six, you’re bound to feel unmotivated from time to time. If you rely on motivation alone to hit your fitness goals, you will likely come up short. This is why […]

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]]> We all know the feeling—you promised yourself to stick to a certain fitness regimen. Whether your goal is to work out once a week or six, you’re bound to feel unmotivated from time to time. If you rely on motivation alone to hit your fitness goals, you will likely come up short. This is why you need to not only have motivation, but also discipline.

Motivation is your willingness to do something. For example, you really feel excited about your workout for the day because you know it will make you feel good after. You want to do it.

Unfortunately, you aren’t going to want to workout every time you should. Sometimes you’ll be tired or busy or distracted. But these are the days that are crucial to staying on track. This is exactly why you need to rely on discipline, as well as motivation, to get you through.

Discipline means you follow a pattern of behavior, even when you don’t particularly want to. This means going to the gym even when you don’t feel like it because you know it will help you keep up with your flow of going to the gym. Discipline will get you through the ruts and lazy days, making sure that you don’t fall off the wagon and stick to your goals!

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]]> 3 Tips to Help You Stay on Track to Reach Your Fitness Goals https://yourdailysportfix.com/3-tips-to-help-you-stay-on-track-to-reach-your-fitness-goals/ Sun, 29 Jan 2023 12:40:00 +0000 https://yourdailysportfix.com/?p=21912 As we move quickly through January, your New Year’s resolutions might seem like a distant memory, but they don’t have to be. Staying committed to your goals might seem like hard work but if you really want to make healthy changes in 2023, use these three tips to help you stay on track. Start Small […]

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]]> As we move quickly through January, your New Year’s resolutions might seem like a distant memory, but they don’t have to be. Staying committed to your goals might seem like hard work but if you really want to make healthy changes in 2023, use these three tips to help you stay on track.

Start Small

You might have had the best intentions to work out three to four times a week but something always came up stopping you from getting there. The best way to create this habit is to start with once a week for about three weeks and then if that works out well add another session and see how you go. Starting small takes away feeling overwhelmed and stops the ‘all or nothing’ mindset.

Write a Mantra

Having a mantra or affirmation that you say or read every day will keep you committed to the goal you set for yourself. It could start with ‘I am…’ or ‘I want…’—having it in front of you every morning will remind you to keep going and stay committed.

Put it in Your Calendar

We all get busy and forgetful but making sure you have a date and time on the calendar for your workouts will keep you committed. If it’s written down, you will find it harder to ignore.

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]]> Fitness Planners to Help You Reach Your Goals in 2023 https://yourdailysportfix.com/fitness-planners-to-help-you-reach-your-goals-in-2023/ Sat, 28 Jan 2023 08:52:00 +0000 https://yourdailysportfix.com/?p=21866 If you’re looking to set some new fitness goals for 2023 but don’t have a clue of how or where to start, you may want to consider using a fitness planner. Fitness planners are journals used to plan and track exercise and nutrition goals. The idea is that by providing structure and organization, they can […]

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]]> If you’re looking to set some new fitness goals for 2023 but don’t have a clue of how or where to start, you may want to consider using a fitness planner. Fitness planners are journals used to plan and track exercise and nutrition goals. The idea is that by providing structure and organization, they can help you to stay motivated and know when to make certain adjustments. You can certainly just add a few stickers and labels to a regular notebook, but if you prefer something more specialized, there are plenty of fitness-specific planners available to choose from. Here are some of the ones we’re loving so far this year.

PopFlex Active Fit Planner

YouTube fitness sensation Cassey Ho has been designing fitness planners as part of her Blogilates and PopFlex Active brands for 10 years, so she’s got a pretty solid understanding of what a planner should include. Her 2023 version includes space to track mood, sleep, and workouts as well as a meal planning spread and goal setting sheets.

The Happy Planner Fitness Planner

What we love most about this planner is how customizable it is. The spiral-bound design allows you to add or remove pages, so you can stay focused by keeping what aligns with your goals and taking out the rest.

ban.do Wellness Planner

Ban.do’s planners are the perfect option for anyone looking for a fitness planner with some flexibility. They’re not dated, so you can use it when you need structure and support and put it aside when you feel like you need a break. Use them to track physical, mental and even community-focused wellness.

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]]> Sophie from ‘GainsByBrains’ Will Seriously Motivate You to Reach Your Fitness Goals https://yourdailysportfix.com/sophie-from-gainsbybrains-will-seriously-motivate-you-to-reach-your-fitness-goals/ Sat, 21 Jan 2023 16:22:59 +0000 https://yourdailysportfix.com/?p=21813 Sophie van Oostenbrugge, or as she’s better known, ‘GainsByBrains’, is a fitness influencer that has a great approach to her content. She has been building a following on Instagram and Youtube for over 5 years now. Sophie has quickly reached over 2 million followers on Instagram and over 700k subscribers on Youtube, and it’s not […]

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]]> Sophie van Oostenbrugge, or as she’s better known, ‘GainsByBrains’, is a fitness influencer that has a great approach to her content. She has been building a following on Instagram and Youtube for over 5 years now. Sophie has quickly reached over 2 million followers on Instagram and over 700k subscribers on Youtube, and it’s not without reason!

We totally understand why people are obsessing over Sophie! Her content provides guides to all types of gym (and home) workouts to achieve any goals you may have. She has follow-along workouts on her Youtube channel, so you can feel like you’re in a private lesson with her. If you prefer to just get a guide, she also posts on Instagram frequently with her own gym splits and what exercises she’s been loving recently. These are great if you’re new at the gym and want some guidance as to how to set up your workouts. 

In the last year, she has really worked on creating content that is highly motivating as well. In addition to her workout videos, she started creating Youtube videos about habit forming and tips on how to stay motivated in your fitness or wellness journey. We promise that after watching even one of these videos, you will be super motivated to continue working towards your goals!

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]]> How Much Exercise is Too Much? https://yourdailysportfix.com/how-much-exercise-is-too-much/ Wed, 18 Jan 2023 08:41:00 +0000 https://yourdailysportfix.com/?p=21763 We can all acknowledge when you aren’t doing enough exercise, but are you aware when you are doing too much? Daily movement is really important but sometimes we overtrain, which can actually hinder our fitness goals. So, what exactly is the sweet spot? For adults between the ages of 18-64, it is recommended to get […]

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]]> We can all acknowledge when you aren’t doing enough exercise, but are you aware when you are doing too much? Daily movement is really important but sometimes we overtrain, which can actually hinder our fitness goals. So, what exactly is the sweet spot?

For adults between the ages of 18-64, it is recommended to get at least 150 minutes of moderate cardio activity or 75 minutes of higher-intensity cardio activity per week, plus two to three resistance or strength training. If you regularly go to the gym then these recommendations might seem low to you, especially if you have a specific fitness goal you want to accomplish.

Figuring out what works for you means taking into consideration your age, nutrition, stress levels, and how much you sleep each night. It also means focusing on what you want to accomplish with your exercising routine, whether it is for muscle growth, weight loss, or cardio abilities.

If you work out daily without time to recover, you can put your body at risk and end up burning out. Overtraining is a common problem, especially once you start seeing results and you want to see more of them. Your body needs time to repair and recover, and if you are training every single day without good nutrition, sleep, and recovery time, you will not continue to see good results.

So how do you know if you’re exercising too much? You plateau and stop seeing progression or you actually start decreasing your level of fitness because your body isn’t given the time to recover. You also could start gaining weight— since your body is in constant stress mode, more cortisol is produced and can mess with your metabolism. Your muscles are always sore or your mood is affected—all of these are signs that you need to take a break.

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]]> How to Create a Healthy Habit in 4 Steps https://yourdailysportfix.com/how-to-create-a-healthy-habit-in-4-steps/ Sun, 25 Dec 2022 12:47:00 +0000 https://yourdailysportfix.com/?p=21560 You don’t have to wait until January 1 to get into shape—you can do it any time of the year, but the change won’t happen overnight. Keeping consistent can be hard and you will have good weeks and harder weeks making you second guess your reason for doing this. Here are four steps for creating […]

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]]> You don’t have to wait until January 1 to get into shape—you can do it any time of the year, but the change won’t happen overnight. Keeping consistent can be hard and you will have good weeks and harder weeks making you second guess your reason for doing this. Here are four steps for creating healthy habits.

Before You Start

Write a list of reasons why you want to exercise and all the physical, social, and mental improvements you will most likely experience from starting this new habit.

Pre-Contemplative

In this initial stage you aren’t even thinking about changing your behavior, you know you want to get healthier and stronger. But chances are you have been down this road a few times and didn’t succeed so you don’t feel you can stick to it this time. Start speaking to a friend who is already exercising and ask for support and accountability when you do start.

Get Ready

Start looking at your reasons WHY you want to create this new healthy habit, stop thinking about the excuses of why not and start thinking about the why you can. Keep connecting to the WHY and this can give you more motivation to just start.

Preparation

In this stage you’re planning—you haven’t fully committed but you are thinking of all the ways you can start. Write out your intentions and start breaking them down into specific doable steps. Keep it simple—you can’t change everything all at once and have specific goals that you know you can stick to.

Action

You’ve made a commitment to start and so you need to be proud of your journey, so keep looking at how far you have come and keep motivating yourself to carry on.

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]]> How to Upgrade Your Fitness Routine https://yourdailysportfix.com/how-to-upgrade-your-fitness-routine/ Thu, 08 Dec 2022 16:36:00 +0000 https://yourdailysportfix.com/?p=21382 As the new year is coming closer, it is time to start setting fitness goals for next year. It is really important to make sure you are setting yourself new goals as often as you can, and the new year is a great time to start. You don’t want to be stuck in a fitness […]

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]]> As the new year is coming closer, it is time to start setting fitness goals for next year. It is really important to make sure you are setting yourself new goals as often as you can, and the new year is a great time to start. You don’t want to be stuck in a fitness rut, and keep doing the same things over and over. Here’s how to elevate your fitness routine.

Try a New Gym Class or Sports Activity

If there is a class you have been wanting to try or a sports activity, now is the time to put it in your calendar. If you have been eyeing up that barre class at your local gym or wanting to try a tennis lesson with an instructor, start putting the wheels in motion for January, by signing up and paying for the class or instructor.

Write Down Your Goals

Writing down your goals so you can see them in front of you every day will help to keep you committed and working towards those goals. Write them on a post-it note and stick them on your laptop or your bathroom mirror. Even when you are feeling not as motivated to get out there, you know there is a bigger goal you are striving for.

Set Yourself a Challenge

Setting yourself a challenge will keep you motivated to keep going. If running is your new workout of choice, then challenge yourself to larger distances or quicker speeds. If you have just started strength training, pick an exercise you want to work on and start working on your form and the weights you are lifting each week.

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]]> ersion="1.0" encoding="UTF-8"?> goals Archives - yourdailysportfix.com yourdailysportfix.com Mon, 01 Apr 2024 08:44:43 +0000 en-US hourly 1 https://wordpress.org/?v=6.5.2 https://yourdailysportfix.com/wp-content/uploads/2021/10/cropped-FAVICON_2-32x32.png goals Archives - yourdailysportfix.com 32 32 Realistic Fitness Goals to Keep You Motivated https://yourdailysportfix.com/realistic-fitness-goals-to-keep-you-motivated/ Fri, 05 Apr 2024 08:07:00 +0000 https://yourdailysportfix.com/?p=24552 If you want to maintain a healthy lifestyle, then setting goals is crucial to keep you motivated. Still, you don’t want to set unrealistic goals that make exercise frustrating. Here are some realistic fitness goals that you can set to keep you motivated. Walk More While it may not be the most intense workout, walking […]

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]]> If you want to maintain a healthy lifestyle, then setting goals is crucial to keep you motivated. Still, you don’t want to set unrealistic goals that make exercise frustrating. Here are some realistic fitness goals that you can set to keep you motivated.

Walk More

While it may not be the most intense workout, walking comes with many benefits. Not only is it a form of cardiovascular activity, but you’ll also be able to enjoy some fresh air and take in the beauty of the nature around you, perhaps giving you a heightened appreciation for the outdoors.

Finish a Race

While you may still be a long way off from competing in a full marathon, there’s no harm in doing some fun runs and walks. This will allow you to build your way up to more serious competitions, thereby building your fitness in the process. You could also consider doing this with some friends. For all you know, you’ll win a medal.

Take a Class

No matter what type of fitness level you are or workouts you like, there’s bound to be a fitness class for you. Not only do classes ensure that you complete a full workout while receiving proper instruction, but you’ll also be able to socialize with other participants, helping to motivate each other and perhaps even forming friendships.

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]]> How to Set New Year’s Resolutions You’ll Actually Keep https://yourdailysportfix.com/how-to-set-new-years-resolutions-youll-actually-keep/ Wed, 27 Dec 2023 08:36:00 +0000 https://yourdailysportfix.com/?p=24396 Year after year, millions of people set New Year’s resolutions with the intention of improving their health and wellbeing, only to abandon said resolutions by the middle of January. While it’s true that making lasting changes is easier said than done, that doesn’t mean it isn’t worth trying. If you’d like to use 2024 as […]

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]]> Year after year, millions of people set New Year’s resolutions with the intention of improving their health and wellbeing, only to abandon said resolutions by the middle of January. While it’s true that making lasting changes is easier said than done, that doesn’t mean it isn’t worth trying. If you’d like to use 2024 as an opportunity to set resolutions you’ll actually keep, read on for some of our best tips. 

Be Specific

Vague resolutions lead to vague results. Goals like “get fit” means something different to everyone, so it’s essential to be as specific as possible if you’re serious about actually following through. For example, “exercise for 30 minutes, three times a week,” provides more clarity in a way that makes it easier to track your progress. Each time you exercise, you’ll feel a sense of accomplishment and be more motivated to continue your effort.

Set Realistic Milestones

Rome wasn’t built in a day, and while there’s nothing wrong with setting your sights high, choosing overly ambitious resolutions is a guaranteed way to set yourself up for frustration. Within the context of your larger aims, define bite-sized goals that are large enough to keep you motivated, yet small enough to create momentum. No one can lose 20 pounds in a week, but we can all make incremental changes like swapping out fries for a salad at dinner or taking the stairs over the elevator.

Consistency Over Intensity

When it comes to keeping resolutions long-term, sporadic bursts of effort will only take you so far. Knowing how to build sustainable habits is a lifelong skill that can be used to create change in any area of life and is crucial for maintaining your success over time. Focus on small, regular actions that you can commit to without overextending yourself. For example, if your resolution is to read more, aim to read 20 pages a day instead of an entire book each week.

The post How to Set New Year’s Resolutions You’ll Actually Keep appeared first on yourdailysportfix.com.

]]> How to Set Realistic and Attainable Goals to Elevate Your Fitness Journey https://yourdailysportfix.com/how-to-set-realistic-and-attainable-goals-to-elevate-your-fitness-journey/ Sun, 19 Nov 2023 16:27:00 +0000 https://yourdailysportfix.com/?p=23350 Regular exercise is an essential part of health and wellbeing, offering numerous physical and mental benefits. While you certainly don’t have to set specific fitness goals in order to reap these benefits, realistic, appropriate goals can be useful in creating a sustainable and effective exercise routine. By establishing achievable targets, you increase your chances of […]

The post How to Set Realistic and Attainable Goals to Elevate Your Fitness Journey appeared first on yourdailysportfix.com.

]]> Regular exercise is an essential part of health and wellbeing, offering numerous physical and mental benefits. While you certainly don’t have to set specific fitness goals in order to reap these benefits, realistic, appropriate goals can be useful in creating a sustainable and effective exercise routine. By establishing achievable targets, you increase your chances of maintaining motivation and sticking with your routine long-term. Here are some tips to help you set fitness goals that are realistic and appropriate for your individual needs.

Assess Your Current Fitness Level

In order to set appropriate goals for yourself, it’s important to understand where you currently stand in terms of fitness. Take stock of your strengths, weaknesses, and overall fitness level, considering factors such as endurance, flexibility, and strength. For example, don’t expect to be able to run a marathon in a month if you’ve never even run a mile. Being honest with yourself will help you to determine what you can realistically achieve in the short term versus what would be more appropriate as a long-term goal. 

Use the SMART Method

SMART stands for Specific, Measurable, Achievable, Relevant, Time-bound, and this framework is a helpful way to define what goals you’d like to set. Be specific about what you want to achieve, such as running a 5K or losing a certain amount of weight. Ensure your goals are measurable so that you can track progress along the way, and keep them achievable and relevant to your overall fitness aspirations. Finally, set a realistic time frame to keep yourself focused and accountable.

Break Goals Into Smaller Steps

Large, overwhelming goals can lead to discouragement and setbacks, so we suggest breaking down your long-term goals into smaller, manageable steps. For example, if your ultimate goal is to run a marathon, start by aiming to run a few miles a day and add on as you become more comfortable. Reaching smaller milestones will provide a sense of accomplishment and keep you motivated to push forward.

The post How to Set Realistic and Attainable Goals to Elevate Your Fitness Journey appeared first on yourdailysportfix.com.

]]> Motivation vs. Discipline: The Secret to Hitting Your Goals https://yourdailysportfix.com/motivation-vs-discipline-the-secret-to-hitting-your-goals/ Fri, 10 Feb 2023 08:13:37 +0000 https://yourdailysportfix.com/?p=21973 We all know the feeling—you promised yourself to stick to a certain fitness regimen. Whether your goal is to work out once a week or six, you’re bound to feel unmotivated from time to time. If you rely on motivation alone to hit your fitness goals, you will likely come up short. This is why […]

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]]> We all know the feeling—you promised yourself to stick to a certain fitness regimen. Whether your goal is to work out once a week or six, you’re bound to feel unmotivated from time to time. If you rely on motivation alone to hit your fitness goals, you will likely come up short. This is why you need to not only have motivation, but also discipline.

Motivation is your willingness to do something. For example, you really feel excited about your workout for the day because you know it will make you feel good after. You want to do it.

Unfortunately, you aren’t going to want to workout every time you should. Sometimes you’ll be tired or busy or distracted. But these are the days that are crucial to staying on track. This is exactly why you need to rely on discipline, as well as motivation, to get you through.

Discipline means you follow a pattern of behavior, even when you don’t particularly want to. This means going to the gym even when you don’t feel like it because you know it will help you keep up with your flow of going to the gym. Discipline will get you through the ruts and lazy days, making sure that you don’t fall off the wagon and stick to your goals!

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]]> 3 Tips to Help You Stay on Track to Reach Your Fitness Goals https://yourdailysportfix.com/3-tips-to-help-you-stay-on-track-to-reach-your-fitness-goals/ Sun, 29 Jan 2023 12:40:00 +0000 https://yourdailysportfix.com/?p=21912 As we move quickly through January, your New Year’s resolutions might seem like a distant memory, but they don’t have to be. Staying committed to your goals might seem like hard work but if you really want to make healthy changes in 2023, use these three tips to help you stay on track. Start Small […]

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]]> As we move quickly through January, your New Year’s resolutions might seem like a distant memory, but they don’t have to be. Staying committed to your goals might seem like hard work but if you really want to make healthy changes in 2023, use these three tips to help you stay on track.

Start Small

You might have had the best intentions to work out three to four times a week but something always came up stopping you from getting there. The best way to create this habit is to start with once a week for about three weeks and then if that works out well add another session and see how you go. Starting small takes away feeling overwhelmed and stops the ‘all or nothing’ mindset.

Write a Mantra

Having a mantra or affirmation that you say or read every day will keep you committed to the goal you set for yourself. It could start with ‘I am…’ or ‘I want…’—having it in front of you every morning will remind you to keep going and stay committed.

Put it in Your Calendar

We all get busy and forgetful but making sure you have a date and time on the calendar for your workouts will keep you committed. If it’s written down, you will find it harder to ignore.

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]]> Fitness Planners to Help You Reach Your Goals in 2023 https://yourdailysportfix.com/fitness-planners-to-help-you-reach-your-goals-in-2023/ Sat, 28 Jan 2023 08:52:00 +0000 https://yourdailysportfix.com/?p=21866 If you’re looking to set some new fitness goals for 2023 but don’t have a clue of how or where to start, you may want to consider using a fitness planner. Fitness planners are journals used to plan and track exercise and nutrition goals. The idea is that by providing structure and organization, they can […]

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]]> If you’re looking to set some new fitness goals for 2023 but don’t have a clue of how or where to start, you may want to consider using a fitness planner. Fitness planners are journals used to plan and track exercise and nutrition goals. The idea is that by providing structure and organization, they can help you to stay motivated and know when to make certain adjustments. You can certainly just add a few stickers and labels to a regular notebook, but if you prefer something more specialized, there are plenty of fitness-specific planners available to choose from. Here are some of the ones we’re loving so far this year.

PopFlex Active Fit Planner

YouTube fitness sensation Cassey Ho has been designing fitness planners as part of her Blogilates and PopFlex Active brands for 10 years, so she’s got a pretty solid understanding of what a planner should include. Her 2023 version includes space to track mood, sleep, and workouts as well as a meal planning spread and goal setting sheets.

The Happy Planner Fitness Planner

What we love most about this planner is how customizable it is. The spiral-bound design allows you to add or remove pages, so you can stay focused by keeping what aligns with your goals and taking out the rest.

ban.do Wellness Planner

Ban.do’s planners are the perfect option for anyone looking for a fitness planner with some flexibility. They’re not dated, so you can use it when you need structure and support and put it aside when you feel like you need a break. Use them to track physical, mental and even community-focused wellness.

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]]> Sophie from ‘GainsByBrains’ Will Seriously Motivate You to Reach Your Fitness Goals https://yourdailysportfix.com/sophie-from-gainsbybrains-will-seriously-motivate-you-to-reach-your-fitness-goals/ Sat, 21 Jan 2023 16:22:59 +0000 https://yourdailysportfix.com/?p=21813 Sophie van Oostenbrugge, or as she’s better known, ‘GainsByBrains’, is a fitness influencer that has a great approach to her content. She has been building a following on Instagram and Youtube for over 5 years now. Sophie has quickly reached over 2 million followers on Instagram and over 700k subscribers on Youtube, and it’s not […]

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]]> Sophie van Oostenbrugge, or as she’s better known, ‘GainsByBrains’, is a fitness influencer that has a great approach to her content. She has been building a following on Instagram and Youtube for over 5 years now. Sophie has quickly reached over 2 million followers on Instagram and over 700k subscribers on Youtube, and it’s not without reason!

We totally understand why people are obsessing over Sophie! Her content provides guides to all types of gym (and home) workouts to achieve any goals you may have. She has follow-along workouts on her Youtube channel, so you can feel like you’re in a private lesson with her. If you prefer to just get a guide, she also posts on Instagram frequently with her own gym splits and what exercises she’s been loving recently. These are great if you’re new at the gym and want some guidance as to how to set up your workouts. 

In the last year, she has really worked on creating content that is highly motivating as well. In addition to her workout videos, she started creating Youtube videos about habit forming and tips on how to stay motivated in your fitness or wellness journey. We promise that after watching even one of these videos, you will be super motivated to continue working towards your goals!

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]]> How Much Exercise is Too Much? https://yourdailysportfix.com/how-much-exercise-is-too-much/ Wed, 18 Jan 2023 08:41:00 +0000 https://yourdailysportfix.com/?p=21763 We can all acknowledge when you aren’t doing enough exercise, but are you aware when you are doing too much? Daily movement is really important but sometimes we overtrain, which can actually hinder our fitness goals. So, what exactly is the sweet spot? For adults between the ages of 18-64, it is recommended to get […]

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]]> We can all acknowledge when you aren’t doing enough exercise, but are you aware when you are doing too much? Daily movement is really important but sometimes we overtrain, which can actually hinder our fitness goals. So, what exactly is the sweet spot?

For adults between the ages of 18-64, it is recommended to get at least 150 minutes of moderate cardio activity or 75 minutes of higher-intensity cardio activity per week, plus two to three resistance or strength training. If you regularly go to the gym then these recommendations might seem low to you, especially if you have a specific fitness goal you want to accomplish.

Figuring out what works for you means taking into consideration your age, nutrition, stress levels, and how much you sleep each night. It also means focusing on what you want to accomplish with your exercising routine, whether it is for muscle growth, weight loss, or cardio abilities.

If you work out daily without time to recover, you can put your body at risk and end up burning out. Overtraining is a common problem, especially once you start seeing results and you want to see more of them. Your body needs time to repair and recover, and if you are training every single day without good nutrition, sleep, and recovery time, you will not continue to see good results.

So how do you know if you’re exercising too much? You plateau and stop seeing progression or you actually start decreasing your level of fitness because your body isn’t given the time to recover. You also could start gaining weight— since your body is in constant stress mode, more cortisol is produced and can mess with your metabolism. Your muscles are always sore or your mood is affected—all of these are signs that you need to take a break.

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]]> How to Create a Healthy Habit in 4 Steps https://yourdailysportfix.com/how-to-create-a-healthy-habit-in-4-steps/ Sun, 25 Dec 2022 12:47:00 +0000 https://yourdailysportfix.com/?p=21560 You don’t have to wait until January 1 to get into shape—you can do it any time of the year, but the change won’t happen overnight. Keeping consistent can be hard and you will have good weeks and harder weeks making you second guess your reason for doing this. Here are four steps for creating […]

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]]> You don’t have to wait until January 1 to get into shape—you can do it any time of the year, but the change won’t happen overnight. Keeping consistent can be hard and you will have good weeks and harder weeks making you second guess your reason for doing this. Here are four steps for creating healthy habits.

Before You Start

Write a list of reasons why you want to exercise and all the physical, social, and mental improvements you will most likely experience from starting this new habit.

Pre-Contemplative

In this initial stage you aren’t even thinking about changing your behavior, you know you want to get healthier and stronger. But chances are you have been down this road a few times and didn’t succeed so you don’t feel you can stick to it this time. Start speaking to a friend who is already exercising and ask for support and accountability when you do start.

Get Ready

Start looking at your reasons WHY you want to create this new healthy habit, stop thinking about the excuses of why not and start thinking about the why you can. Keep connecting to the WHY and this can give you more motivation to just start.

Preparation

In this stage you’re planning—you haven’t fully committed but you are thinking of all the ways you can start. Write out your intentions and start breaking them down into specific doable steps. Keep it simple—you can’t change everything all at once and have specific goals that you know you can stick to.

Action

You’ve made a commitment to start and so you need to be proud of your journey, so keep looking at how far you have come and keep motivating yourself to carry on.

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]]> How to Upgrade Your Fitness Routine https://yourdailysportfix.com/how-to-upgrade-your-fitness-routine/ Thu, 08 Dec 2022 16:36:00 +0000 https://yourdailysportfix.com/?p=21382 As the new year is coming closer, it is time to start setting fitness goals for next year. It is really important to make sure you are setting yourself new goals as often as you can, and the new year is a great time to start. You don’t want to be stuck in a fitness […]

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]]> As the new year is coming closer, it is time to start setting fitness goals for next year. It is really important to make sure you are setting yourself new goals as often as you can, and the new year is a great time to start. You don’t want to be stuck in a fitness rut, and keep doing the same things over and over. Here’s how to elevate your fitness routine.

Try a New Gym Class or Sports Activity

If there is a class you have been wanting to try or a sports activity, now is the time to put it in your calendar. If you have been eyeing up that barre class at your local gym or wanting to try a tennis lesson with an instructor, start putting the wheels in motion for January, by signing up and paying for the class or instructor.

Write Down Your Goals

Writing down your goals so you can see them in front of you every day will help to keep you committed and working towards those goals. Write them on a post-it note and stick them on your laptop or your bathroom mirror. Even when you are feeling not as motivated to get out there, you know there is a bigger goal you are striving for.

Set Yourself a Challenge

Setting yourself a challenge will keep you motivated to keep going. If running is your new workout of choice, then challenge yourself to larger distances or quicker speeds. If you have just started strength training, pick an exercise you want to work on and start working on your form and the weights you are lifting each week.

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