For most, we use the New Year as an opportunity to make resolutions, especially in the area of health & fitness. We’re also coming straight off of the holidays where we may have had one too many eggnogs, and added a few new unwanted lbs. So, the magic question is: how are we going to get (and stay) motivated to get in shape? Here are my top 5 ways:


1. Avoid the Rut.

Get tired of doing the same thing week after week? You’re not alone. When you’re feeling unmotivated, try something new or just change up routine. Sick of the gym? Skip it, and take a walk outside instead. Trying a new class is another way to beat the exercise rut. Often times your body gets acclimated to certain workouts if you do them a lot, so by changing it up, you keep your body guessing & using different muscles. There’s always something you can do to mix it up. Just keep the momentum going, and don’t stop.


2. Learn to Listen to Your Body.

In teaching my spin class, I always say- “listen to your body,” because only you know your body. Sometimes pain can be good, like when we’re pushing ourselves to our limits, or lifting heavier than we’re used to.  Sometimes pain is bad and your body’s way of saying- “slow down, sit this one out, or stop.” The worst thing to do is ignore your body when you have pain. Fatigue pain is different than injury pain. Find your balance and resist the urge to stop or quit when it becomes hard.


3. Monitor Your Results.

Nothing will keep you motivated like seeing your achievements. What is more inspirational than fitting into a new (or old) outfit? You will see results in the mirror, but you can also record them. One great way is to keep a written journal. Write down your gains or losses so you can measure your progress over time. Or if you’re techie, connect to Strava and it will keep track of all your deets for you. My Fitness Pal is another great app to record your food intake, workouts and progress.


4. Get Enough Sleep.

You can’t achieve your goals if you’re exhausted all day. Lack of sleep is something that has become too familiar in our high-tech, high-pace lifestyles. Start by going to bed just 30 minutes earlier. Adequate sleep is our body’s natural way to recover and recharge for the next day. It gives your muscles time to repair and get stronger.


5. Stretch.

Very few people do it as much as they should. It’s my #1 way to avoid injuries. Plus, it relaxes the body and relieves stress. Stretching helps elongate muscles and increases blood flow, enabling them to work more effectively. This will not only improve physical performance in workouts or sports, your daily activities will benefit too! Want fewer aches & pains? Stretch!


Marilyn McKenzie, 43, is a Birmingham native with a strong background in dance and and running. She just competed in her 7th marathon and teaches spin classes at Club4 Fitness in Homewood & 24E downtown. She is married with three children aged 5, 11, and 13.