Signs You’re Making Fitness Progress

We are now a month into the new year and this is where it can start to get tricky. That New Year’s sparkle has faded, and with it, your motivation to stick with a health and fitness routine is likely to start to wane. Especially since it may still be too early to see big changes in his body due to all of his hard work.

But there are small victories to look out for that can help you celebrate standing your ground for so long and motivate you to keep going.

Noticing and celebrating little wins has made a big difference for my weight loss clients. You don’t have to wait until you hit big milestones to celebrate your hard work! After all, it’s the little actions we take every day that add up to big changes over time. So while making a healthy decision may not seem like much progress, those are the stepping stones to reaching your goal.

Even on those days when you skip a workout or mess up your healthy diet, there’s always something to be proud of. Here are some of my favorite little wins to look out for.

walk away from tv

We’ve all been there: a new season of your favorite series comes out and suddenly you’re glued to the couch. It can seem almost impossible to get away and exercise, especially on cold winter days! So on those days when you manage to get moving, you deserve a big pat on the back. Consider getting up and doing just one five-minute workout as a win. One of my clients used this mindset to change the look of his workout on Sundays, when he watches episodes of his favorite shows. She gets in a five-minute workout between episodes, like lifting weights, doing Pilates crunches, or running in place. After the all day binge, she has a 25 minute workout in the books! And all this is because she began to consider that moving just a few minutes was a victory.

Developing a morning routine.

Maybe it’s pouring yourself a big glass of water and doing a short meditation or exercising followed by a healthy breakfast. Regardless of what your morning looks like, instituting and committing to a morning routine that sets you up for a successful day is no small feat. Have you managed to establish a morning routine this year that makes your mental and physical health a priority? That’s a big step toward adopting a healthy lifestyle and forming habits that will help you reach your biggest goals.

Feel more energetic in the morning.

Speaking of mornings, take note of how you feel when your alarm goes off. When we are physically active and eat a healthy diet, we tend to sleep better and wake up feeling more refreshed. After committing to a healthy lifestyle consistently for a month, you’ll likely start to notice that you feel more energetic in the mornings. This is a great sign that you are making progress. So when you wake up without hitting the snooze button and can start the morning without feeling sleepy, give yourself a pat on the back.

Grab a fruit when you are in a hurry.

It can be difficult to fit healthy foods like fruits and vegetables into your diet, especially on busy weekdays. It’s so easy to grab a processed snack on the way to work or between Zoom meetings. So take note when you reach for the fruit bowl when you feel like an afternoon snack. This is proof that you are changing your eating habits from unhealthy processed foods to healthy whole foods. This is a great achievement! Too often we think of our diet in absolute terms: we have to stick to a plan 100% to be okay. But each and every healthy decision you make is a small victory worth celebrating.

A decrease in cravings for unhealthy foods.

When your health and exercise routine is working, you may start to notice that you don’t crave unhealthy foods as often. I often find that when my clients commit to an exercise routine, a healthy diet follows naturally. If you find that your cravings for sweets, salty snacks, or fast food are diminishing, this is a great sign that you are succeeding, even if you don’t see it when you look in the mirror. Also, focusing on adding healthy foods instead of eliminating unhealthy foods helps create a positive relationship with food and makes eating healthy feel less of a hassle. So as you begin to curb your cravings naturally and choose healthy foods over junk food, it’s time to celebrate.

Daily tasks (such as laundry, climbing stairs) feel easier

Constantly bending up and down when folding clothes can be exhausting, until it isn’t. When you start to feel less fatigued after simple tasks like laundry or grocery shopping, it’s a clear sign that your stamina and strength are improving. You can even get an extra boost in your step when walking up the stairs. Many of our “Start TODAY” Facebook group members credit our walking training plan for giving them more mobility and energy to do daily tasks around the house. This is often the first positive change they notice before losing weight! Take note of the ease and agility with which you carry out the tasks because this is a sign that your body is becoming stronger and healthier.

Refill the water bottle several times a day

Most of us don’t drink enough water, and staying hydrated is very important to how our bodies function and how we feel every day. Dehydration causes headaches and mood swings and affects our ability to think clearly. So every time you refill your water bottle you are doing your body a favor. But drinking more water is definitely a habit that takes practice. You may notice after a month of making a more conscious effort to hydrate that it’s becoming second nature. Time for a little victory dance by the water cooler!

Spread the love

What do you think?