新的一年如何让自己动起来

在寒冷的早晨，让自己在天还没亮的时候起床已经够难了，更不用说穿上运动服去健身房了。对此所有人都深有体会。你肯定已经定好了今年的目标。例如一口气看完一整季的《王冠》（The Crown）。（只是玩笑而已）。除此之外，你的新年决心肯定还包括“保持体型和健康”，因为有三分之一的美国人在一月份会这样说。但要在新年之后坚持自己的承诺，你必须找到让自己动起来的动力——尤其是在根本不想去运动的时候。下文中，九位健身专家将与大家分享激励自己运动起来的一些新鲜方法。

1. 告诉自己你将坚持12分钟

“我经常告诉客户，只需要打开最喜欢的音乐，坚持锻炼12到20分钟就可以。如果你不想运动，那就不必超过这个时间限制。你猜结果怎么样？那些选择运动12分钟的人，最终却运动了20分钟。而那些说自己只运动20分钟的人，却坚持了30到40分钟。

— 格林•格里尔，认证私人教练，RedZone Fitness共同所有人，佛罗里达州科勒尔盖布尔斯

2. 设计一个目标礼物

“可以是每周一次或每月一次的礼物，‘奖励’可以是任何东西，比如到自己最喜欢的咖啡厅品尝一杯美味的拿铁，自己觊觎已久但始终没有买下的一双新鞋等等。在显眼的地方，放一个罐子。每次去健身，就在罐子里放一两美元。健身的次数越多，你就可以攒下更多的钱，去获取你的目标礼物。知道在汗流浃背的运动之后可以获得奖励，总能给人带来动力。”

— 尼克•汉德尔，NASM认证私人教练，赛跑运动员，混合健身教练，FitfulFocus.com的博客作者

3. 致力于一个目标

你的目标可以是参加第一次马拉松，在瑜伽中摸到自己的脚趾头，连续做五个引体向上，或者与一位朋友一起在下午远足等，总之，致力于一个目标，可以让你对自己的行为负责。在你的生命当中，有谁能够让你保证做最好的自己，并且对自己也坚持同样的标准？向这位朋友做出承诺。同样，随着我所报名的比赛时间越来越近，我知道自己不能偷懒。特别是在懒洋洋的日子，我会在当地的健身房报名参加一次HITT（高强度间歇跑训练）课程。为课程付了钱，可以确保我一定会去上课，而且每一次都让我感觉身心愉悦。”

— 诺阿•莱斯，认证私人教练，Vie Active CEO。

4. 改变某些习惯

写下要想实现目标必须改变的五个习惯。例如： 提前一天晚上拿出健身服装和工作服，安排其他人帮忙照看孩子，让你可以有时间去健身房，早上装好午餐，以便在午餐休息时间锻炼，在健身时取消电话通知，一定要在开始健身之前一个小时内吃点零食，让自己有足够的能量完成锻炼。习惯的改变必须是现实的，可以实现的。”

— 丹•里尔登，FitnessGenes CEO兼联合创始人

5. 记住健身的原因

有时候，我可能会列出20个不去健身的理由。这时，我就会想起健身的原因，所以，我鼓励你也问一下自己“为什么”。我的“原因”是做最好的自己，包括丈夫、榜样和团队成员。这比其他20个理由都要重要，所以我会选择去健身！”

— 乔尔•弗里曼，Beachbody特级教练，Core De Force的联合创建者

6. 想方设法让健身变得有趣

“我把健身变成社交活动日。我会给朋友发短信，邀请他在瑜伽或单车课程上与我见面，并保证在上完课后一起去喝冰咖啡——毕竟很难有人能够拒绝咖啡因和高品质时间！只要你对其他人做出了承诺，你便很难对他们和自己食言！”

— 克里斯汀•卡拉布里亚，Box + Flow工作室教练，纽约市

7. 把目标放在看得见的地方

“第一步是确定一个让你兴奋的、有关健身/减肥的目标（例如5K跑步比赛、海滩假期、婚礼等等）然后，将一张与这个目标有关的照片，设置为智能手机的屏保。当你宁愿躺在沙发上也不愿意去健身时，看看你的手机，让屏保提醒你已经制定的目标。另外，我们会经常查看手机，所以这样的屏保能够不断提醒自己希望实现的目标。而且这个目标必须有较短的期限。在三个月内发生的事情，比明年发生的事情，更有激励作用。”

— 萨布雷纳•乔，ACE高级运动科学家，堪萨斯州劳伦斯

8. 从金钱的角度看待问题

“提前预订课程，并且尽量将其变成一次社交活动，这样你才更有可能坚持自己的计划。如果你提前花了一笔钱，如果不去上课就意味着你在赔钱 ，因此，你更有可能参与活动，尽管你这个冬天可能更愿意躺在沙发上看Netflix的网剧。与健身房里的健身教练交流，帮助你找到适合初学者的塑身课程，调整你的体型，减少脂肪，让你在健身房的时间发挥最大的价值，产生最好的健身效果！”

— 汤姆•海明斯，私人教练，Sea Island Resort的健身业务与培训主管

9. 记住结束时的感受

“当我没有心情健身时，激励自己最好的窍门或者技巧，是记住每次健身结束时的良好感受。健身结束之后，我总是感觉更加精力充沛，压力减少，总体感觉更加快乐！”

— 杰利科•麦克马修斯，Beachbody高级教练，Core De Force的联合创建者

译者：刘进龙/汪皓

It’s hard enough to motivate yourself to get out of bed on dark, cold mornings, let alone force yourself to put on a workout outfit and get to the gym. We know. You’ve got goals this year. Like watching the entire season of The Crown in one sitting. (We jest, but not really.) Beyond that, you probably have resolutions to “stay fit and healthy” like one third of Americans tend to say come January. But if you’re going to stick with your promises past the New Year, you’ll need to find the drive to keep going—especially on those days when you really, really don’t feel like working out. Here, nine fitness professionals share fresh ways to get motivated to exercise.

1. Tell Yourself You’ll Do 12 Minutes

“I always tell clients to just turn on their favorite music and focus on 12 to 20 minutes of exercise. They don’t have to exercise more than that if they don’t feel like it. Guess what happens? The 12-minute person does 20 minutes of exercise. The person who said they’d only do 20 minutes does 30 to 40 minutes.”

—Glenn Greer, CPT, Co-Owner of RedZone Fitness, in Coral Gables, Fla.

2. Create a Target Gift

“This can be a weekly or monthly gift and the ‘reward’ can be anything from a fancy latte at your favorite coffee shop to a new pair of shoes you’ve been wanting but haven’t treated yourself to. Place a jar somewhere visible. Every time you work out, put a dollar or two in the jar. The more you exercise, the more money you’ll have toward your goal gift. Knowing there is a reward at the end of your sweat sesh is always motivating.”

—Nicole Handler, NASM CPT, runner, CrossFitter, blogger at FitfulFocus.com

3. Commit to a Goal

Whether it’s a goal like running your first marathon, touching your toes in yoga, doing five pull-ups in a row, or simply meeting a friend for an afternoon hike, committing to something holds you accountable. Who in your life holds you accountable to being your best self—and applies the same standards to herself? Commit to that friend. Similarly, when the weeks start getting closer to a race I’ve signed up for, I know I can’t slack. Sometimes on particularly lazy days, I’ll register for a HIIT (high intensity interval training) class at the local gym. Paying for it ensures I’ll show up, and I’m grateful every time.”

—Noa Ries, certified personal trainer, and CEO of Vie Active

4. Shift Some Habits

Write down five habits you must change to achieve your goal. Some examples: setting out your exercise clothes and your work clothes the night before, scheduling someone to watch your kids so you can go to the gym, packing your lunch in the morning so you can spend your lunch break exercising, disabling phone notifications while you’re exercising, and making sure you’ve had a snack an hour before working out so you have the energy to power through. The habit changes need to be realistic and achievable.”

—Dan Reardon, CEO and Co-Founder of FitnessGenes

5. Remember the ‘Why’

Any particular day there might be 20 other things I’d rather do than go work out. Then I think of my ‘why,’ and I encourage you to ask yourself ‘why,’ too. My ‘why’ is to be the best version of myself I can be, including husband, role model, and teammate. That matters more than the 20 other reasons—so I go work out!”

—Joel Freeman, Beachbody Super Trainer, and Co-Creator of Core De Force

6. Find Ways to Make Workouts Fun

“I turn my workout into a social play date. I’ll text a friend to meet up with me at a yoga or cycling class with the promise of iced coffee after—caffeine and quality time are hard to refuse! Once you’re accountable to someone else, it’s hard to cancel on them and yourself!”

—Kristin Calabria, trainer at Box + Flow studio, New York City

7. Make Your Goals Visual

“The first step is to determine a goal related to fitness/weight loss that you’re excited about (for example, 5K, beach vacation, wedding, etc.). Then, put a photo related to that goal as your screensaver on your smartphone. When you feel like you’d rather be couch sitting instead of exercising, take a look at your phone and let the screensaver remind you of your goal. Plus, we all look at our phones so often that a screensaver will be a constant reminder of what you’d like to achieve. The goal should be something that has a short timeline. An event that occurs within the next three months is more motivating than something that happens next year.”

—Sabrena Jo, ACE Senior Exercise Scientist, Lawrence, Kan.

8. Put Some Money Behind It

“Book a class in advance and try to make it a social event so you’re more likely to stick to your plan. If you invest money ahead of time—and you’ll lose that money if you skip the class—you’ll be more likely to partake in the activity, even if you’d rather be on your couch watching Netflix this winter. Talk to the instructors at your gym to help you find a fitness class geared towards beginners that will tone the body and decrease body fat to maximize your time and fitness while you’re there!”

—Tom Hemmings, Personal Trainer, Fitness Operations & Training Supervisor at Sea Island Resort

9. Remember How You Feel When It’s Over

“My best tip or trick to stay motivated to workout when I’m not in the mood is to remember how good I always feel after I’m done. I’m always more energized, less stressed and overall happier after my workouts!”

—Jericho McMatthews, Beachbody Super Trainer and Co-Creator of Core De Force