Giving Up on Your Fitness Resolution So Soon? We Need to Talk…

WORDS WAI HOONG

FEATURED EXPERT WAI HOONG Personal Trainer linktr.ee/waihoong

It’s become both a cliché and a meme to make resolutions for the new year only to give up on them come March.

Research shows that the long-term success rate of New Year’s resolutions is quite low—only around 9% of people sticking to their resolutions all year!

If you are one of these folks, wavering on your fitness resolution, let’s take a look at how you can motivate yourself again.

LET’S REFRAME YOUR RESOLUTION

Let’s try something different.

Instead of making resolutions focused on yourself—”I’m going to workout daily for a nicer booty!”—try reframing your resolution as a dedication to someone you care a lot about.

For example:

• I must do something physical daily so that I can be fit enough to play with my daughter.
• I want to stay healthy so that I can take care of my family.
• I want to be strong enough to carry my family’s groceries.

When we reframe our resolutions for someone else, this will have a much more positive and sustainable carry forward because the stakes are now higher.

GETTING STARTED—EXERCISE INDOORS OR OUTDOORS?

Fitness is a lifestyle, and we should apply the right mindset to openly enjoy physical activities indoors and outdoors.

Whether it’s running on a treadmill at home or in the gym, we get the same benefits, if not even more, when we run outdoors.

Obviously, there are differences between outdoors and indoors, but why choose one when we can do both?

Why Outdoors?

• Sunlight = free source of vitamin D!
• You’ll enjoy a sense of freedom as there is plenty of space and natural breeze.
• The whole family can have fun together.
• Take off your shoes to feel the ground under your toes. Connecting with nature can help reduce stress and improve your mood.
• Good for real world training if you are preparing for a running or obstacle event.
• Great for bonding. You can have a picnic after an outdoor workout.

Exercising Indoors Also Work Fine

• Rain or sun, you can still get a good workout! Some gyms are opened 24/7 so they can accommodate a busy schedule.
• It’s usually cleaner and safer indoor.
• Gyms offer a wide range of group fitness classes as well as top range exercise equipment. You can also consult a trainer.
• Washrooms and changing rooms are available, arguably cleaner than outdoor ones!
• Gym memberships tend to cost more than exercising outdoor, but tax relief is available for gym membership fees.

GYM CONSIDERATIONS: DO YOU REALLY NEED A GYM MEMBERSHIP OR CAN YOU SET UP AN EXERCISE SPACE AT HOME?

Actually, the question of whether you should join a gym depends on your goals, favourite activities, budget, and preferred environment.

Mr Wai Has Been There, Done That, and Gotten All the T-Shirts

I have worked at big box gyms, operated a fitness studio, as well as personally trained clients at the park, their homes, and even the simple, no-fuss rusty gym at their neighbourhoods.

From my experience, I would say this: why not choose to be flexible without being bound by monthly commitments such as gym fees?

Yes, Big Box Gyms Can Be Great

Big box gyms are what most of us think of when it comes to the word ‘gym’: large gyms that typically belong to a corporate gym, offering a variety of equipment and amenities that cater to casual users as well as serious fitness enthusiasts.

Gym membership is a monthly commitment, so normally, big box gyms would offer exciting offers and incentives if you sign up for a long-term membership.

In return, you get access to almost everything you need: personal training, group fitness classes, top range equipment, shower, and social aspects to keep you motivated.

Also, gym membership is also tax deductible.

However, Big Box Gyms Also Come and Go

Over the years, I’ve seen many such gyms close without prior announcement.

Hence, when shopping for a gym, watch for the following. Don’t hesitate to ask questions before signing anything!

• How fast do they repair damaged equipment?
• Do they keep upgrading their services, run events to build a community, hire the right people to join the staff?
• How is the peak hour traffic in the gym?
• Do you see many new members in the gym?
• What’s the morale of the staff? Are they paid on time?

Aside from Big Box Gyms, What Are the Alternatives?

Boutique studios

• Consider boutique studios that offer specific classes such as high-intensity interval training (HIIT), boxing, spinning, and yoga.
• At these boutique studios, normally you only pay as you attend a class session or sign up for a pass that has a deadline.
• However, the costs of using the services at these studios are not tax deductible.

Old-school gyms

• You can still find them in many neighbourhoods, and they are often cheaper than big box gyms with memberships ranging from RM100 to RM180 a month.
• While they won’t be as fancy as your big box gyms, you can expect basic equipment such as dumbbells and treadmills. Some even offer classes too.

Do it at home

• You can always purchase gym equipment and workout at home. No traffic, no hassles, and it is very convenient.
• Most people will just need the following to get set. Note that exercise equipment is tax-deductible and can be used by the whole family.
  • A set of adjustable dumbbells
  • Suspension trainer
  • Bench
  • Mat

So, Which Gym Option Is Right for You?

• Ultimately you should choose whichever suits your needs and budget best.
• The more flexible the membership, the better.
• However, if the offer sounds too good to be true, sprint the other way!
• Oh, and whatever you choose, the most important thing is to have fun while you’re doing it.

DO YOU NEED A PERSONAL TRAINER?

These are personal trainers that you can engage to help you get the hang of exercising on your own.

After 10 sessions, you should have a clear idea and guidance to what you need to focus on and be independent.

Reference: Norcross, J. C., Mrykalo, M. S., & Blagys, M. D. (2002). Auld lang syne: success predictors, change processes, and self-reported outcomes of New Year’s resolvers and nonresolvers. Journal of clinical psychology, 58(4), 397–405. https://doi.org/10.1002/jclp.1151