Click here for last week’s #10.

Number 9 on my list of Top 10 Fitness Takeaways for 2015 is:

You Get Out What You Put In

This is one of the most frustrating parts of my job - clients who want to see results without putting in the work needed to reach their desired goal. Whether they are trying to rehab an injury, achieve a personal best time in a race or lose 10 pounds, it is rare when their actions meet their expectations.

Before you commit to your goal, sit down and write out everything that you need to do in order to achieve it. Be realistic in what you must sacrifice and how hard you must work to be successful. If you aren’t willing or able to take the necessary steps, either readjust the expectations of yourself and work towards a smaller goal, or ask yourself what is holding you back and decide if you are able, and willing, to overcome those obstacles. 

Be honest with yourself in regards to how hard you are actually working to reach your desired outcome.  It is so common to wear blinders while working towards a goal and to forget about the run you skipped because it was raining, or the 3 glasses of wine you had after a stressful day of work, or how you haven’t had time to prepare your own meals and have been eating out all week. All this leads to frustration and you question your ability to achieve your desired outcome.

Your actions must meet your expectations and if they don’t then you need to change your actions or re-evaluate your expectations.

Tip number two for surviving the holiday season is always have a glass of water (either still or sparkling) poured alongside your cocktail or glass of wine and do not order another alcoholic beverage until you have finished your glass of water. This is not only going to keep you hydrated, but it is going to limit the amount of alcohol you consume, both of which will limit the severity of the next day’s hangover. This also means you will be more likely to exercise the day following your office Christmas party. Combine that with the decreased calories you drank the night before and you will have a better chance of minimising the dreaded holiday weight gain.