You're almost through the 2020 Gold & # 39; s Gym Challenge. When you start planning your "after" photos and writing your essay, you should use these tips from former winners and some of our personal trainers.
How to close the 12 weeks
Check the Gold & # 39; s Gym Checklist you filled out 12 weeks ago and see how far you have come. Make sure you complete your essay and the after photos.
Christine B., the overall national winner of the Gold & # 39; s Gym Challenge 2019, says she has always thought about the reason why she took part at all. "I was so tired of the yo-yo diet and excuses," she says. "I didn't want to start over year after year. I wanted to be there for my family and grandchildren."
Plan your workout in advance.
Block time for tomorrow or sign up for class. Do it so that you have plans to go to the gym. "I ask a friend to train with me when I am particularly unmotivated," said Aubrey Williams, personal trainer at Gold & # 39; s Gym, adding that she is less likely to pounce on someone she is she knows. And remember to have a plan for the past week. This way you will be more likely to finish with a high grade.
Concentrate on what's in front of you.
While plans are an important part of the Gold & # 39; s Gym Challenge, it can be helpful to focus on the now. "I watched every day," says Tania S., the winner of the first place in 2019 in the age group of women between 30 and 39 years. She was only worried about this one workout. "As soon as you think about how much time you have left or what you have to do, you will strain yourself and feel overwhelmed."
"Celebrate the victories that have brought you to the point you are at and grow from the mistakes you have made," said Mitchell Fischer, personal trainer at the gold gym. Thinking about highs and lows increases your confidence because you made it, and you're all the more prepared to face future challenges in all areas of life.
Remember to love yourself.
"Your health is a product of your decisions," said Kwabena M., the 2019 national overall winner for men. "Have these results. How good you feel determines how far you are willing to go. Love yourself enough to know you're worth the effort. "
How to keep the swing going after it's over
"The Gold & # 39; s Gym Challenge is a difficult task, but only a small part of your remaining life," said Jeremy M., the 2019 winner in the age group of men between 30 and 39. “So keep in mind that this event did not prepare you for a small time goal. It has made you healthy and active for a lifetime. "
"Make small, sensible goals, and if you tick them off, you'll do more," Williams says. "Can't you do a pull-up? Set the goal to do one in three months, and focus on strengthening your muscles to do that!"
"Find a new routine, try a new class or set new goals," says Fischer. "Reach your fitness community and try new things."
Build a habit that lasts a lifetime.
"One thing I like about the Gold & # 39; s Gym Challenge is that it's only 12 weeks of your time," Williams says. "But it's 12 weeks that could change the rest of your life. That's 84 days to build a habit that leads you to a healthier life for you and possibly the people around you. Go ahead!"
Don't forget to take a breather.
After the last week, Fischer says that you should remember to take a mental break and reduce your intensity. "Keep going to the gym with the same frequency and eating right, but rest is necessary after 12 weeks of work," he says. “Take a week or two at this lower intensity, depending on your recovery needs. This prevents burnout and gives you time to reach your next fitness goal. "