Setting Fitness Goals For The New Year

The holidays are upon us, and if you’re like most of us, you’re more than likely indulging in peppermint mochas and holiday treats while promising yourself that you will work hard to get in shape in 2017. While we all try to start off the New Year with a promise for better health and fitness, let’s be honest here, it is difficult to stick with our resolutions. Over 90% of New Year’s resolutions are broken by the end of January! Why do most New Year’s resolutions fail? The most common reasons that our resolutions fail is that they were either too extreme or too vague, making our resolutions difficult to achieve.   The most common New Year’s resolutions are centered around fitness goals. Have you considered setting fitness goals for the New Year? Here are some ways that may help you to stick with your fitness goals in 2017:
  1. Set smaller, more attainable goals for yourself as you start out and gradually increase to larger goals over time.   It can be tough to get yourself back into the gym. The results are worth it, but the struggle can be very real. Find a way to get active and do something to increase your heart rate daily. Often short walks are a great way to get started. Over the first couple of weeks, you will notice that exercising will get easier and easier. As it gets easier, your confidence and drive will increase. If you incorporate weight training, consider CuLEAN® Antimicrobial Copper Weights by Black Iron Strength® to combat the winter illnesses. Black Iron Strength® manufactures the only weightlifting equipment with Antimicrobial Copper Handles. Copper handles have been proven to kill more than 99.9% of bacteria or other germs.
  2. Be very specific with what your goals are and write them down! Keeping your list of New Year’s resolutions somewhere visible will also help keep you motivated. Consider placing a list of your goals in a prominent spot, maybe on the mirror in your main bathroom. There’s nothing like waking up in the morning, and seeing your list of goals ready for your review as you brush your teeth and get ready for the day. This is a great way to remind yourself of your goals and keep you focused.
  3. Set a deadline, a realistic one, for each resolution and schedule them on your calendar as another daily reminder. In order to achieve any goal, there are steps. You can’t go right from the starting line to the finish line, right? There are many points of challenge in between. We recommend starting off with some simple, achievable, goals. As you hit them, this will give you confidence and will help you hit the next one, and the one after that, and so on. Keep your goals simple, but make them impactful so you will not only see that you accomplished your goal, you will also feel the difference.
  4. Pace yourself. Don’t just jump in the deep end without warming up or learning how to swim first. You’re more than likely to burn yourself out if you start doing daily doubles at the beginning of your new routines. Remember that this is a process. Everything takes time, a whole lot of patience, and strong will. We know you have goals of extreme fitness, but it has to start somewhere. Make sure you are not over working your body. Some of the factors to consider are age, gender, weight, etc. Make sure you are working out enough to challenge yourself, but not so much that you cannot move for your next workout.
  5. Have fun with it! You’re more than likely to continue doing something you enjoy. If you can keep everything in mind, and build the intensity of your routine at a steady rate, your strength and endurance will grow, and soon it will not be so hard as it will be enjoyable to get your workout done!
  6. Don’t quit! It doesn’t matter how long it takes you to achieve your goal. You only fail the second you decide to throw in the towel. Consistency is key to literally EVERYTHING. There are always going to be those days where we struggle to get out of bed in the morning, or where we do not want to do our workout. Will we feel better after we do it? Of course! Is motivation still a real struggle? Yes, it is. The times when you make the biggest gains are the days you did not want to work out in the first place. If you are having trouble turning off the snooze button during the long cold winter months, watch this video.
Don’t repeat the past and allow your fitness resolutions in 2017 to fall by wayside. Whether you work out at the gym, home, or office, having the right equipment can mean all the difference. If you know someone (yourself included) who could use more muscle in 2017, consider Black Iron Strength® free weight products. With 15 patents on our equipment, we’re sure you will enjoy the experience, and get a better workout on our equipment. Be intentional when setting your goals and make it a great year! Cheers to hitting your goals in 2017!

Looking to Beat the Winter Blues!

Looking to beat the 'Winter Blues'! With the dark and cold winter months upon us, we can expect seasonal depression, also known as SAD (Seasonal Affective Disorder), to be an issue. With less sunshine during the winter months, we often give our system a boost with vitamin D rich foods or supplements, which can help. The biggest thing we can do, however, is kick those ‘winter blues’ and add a daily dose of exercise to include cardio and strength. Maintaining an existing exercise and training regime will also help curb those ‘oh so sweet cravings’, which will ultimately help maintain your current weight and boost your confidence this time of year. Depression is less likely to strike people who continue to train and exercise during winter months. They are too busy slaying away and working on their summer bodies. Here are some other tips to stay on top of your game and beat the ‘winter blues’.

CONSISTENCY IS KEY

The winter can be a tough time to stay consistent with your routine. With darkness setting in early every day and the mornings getting more and more frigid, it can be tempting to hit that snooze button, roll over, and stay cozy in your blankets. In addition the holidays are a time of gathering with family, friends and co-workers, which leads us to partake in additional calories. It is also a difficult time to stay motivated with our fitness goals and to keep our regular workout routine. Although it can be difficult, sticking with your routine when the weather is cold and you are distracted by the holidays, maintaining your fitness routine sets you up for massive gains when the weather improves and it’s easier to stay motivated. At Black Iron Strength®, we have our own ways of getting out of bed in the morning when it’s 18 degrees outside, snowing, and pitch black. When you alarm goes off before dawn, and you consider rolling over, instead, hit this link and get moving!

DON’T HIBERNATE, INCREASE STRENGTH

Using strength training during the cold winter months will help get your metabolism at the top of it’s game, so you are not as anxious about the extra calories you will consume at holiday gatherings. It is very important to not cut back on weight training, as you will feel more tired and fatigue more quickly, thus increasing the chance you will succumb to the temptation to eating and sleeping more.

MAINTAIN GOOD CARDIO

Cardio helps our bodies in many ways, and none more important during the winter months because endorphins are released when we do cardio. These endorphins will help keep you pumped up and remain positive as the rain and snow hit the ground. Cardio will also help keep those unwanted pounds off so you can run your way into 2017 with a positive attitude and a few less pounds.

GET A FRIEND INVOLVED WITH YOU

If there was ever a time of the year to recruit a friend into your fitness routine, then winter is it. How many times in your life have you decided, “Next year I am going to work out and I am going to stick to it this time!” How many times have you heard a friend or family member tell you this at a Christmas party between sips of eggnog and bites of a cookie? Use this as an opportunity to set a workout date with that person. The accountability of having someone else depending on you to show up will help ensure you don’t slack on your routine during the tough time of the year. Too cold to go to the gym? No problem! At Black Iron Strength®, we customize our weights and training equipment to for home gyms. Black Iron Strength® is the premier choice of equipment for home gyms. Our equipment can be found in the homes of many athletes because we offer the only commercial grade adjustable dumbbells and barbells. We also offer customized racks with our conventional dumbbells and barbells so we can fit to your space requirements. We also highly recommend checking out our CuLEAN® Antimicrobial Copper Equipment as an extra precaution to keep those germs far away and out of your home during the cold winter months.