This fall, many people are refreshing themselves ahead of January.
The “Great Lock-in” trend, which has quickly spread on social media, is about using the fall slowdown to tighten up your routine and build up your physical fitness. healthy habits And reset it before your vacation begins.
Fox News Digital asked top experts how to make the most of the season and truly “lock in.”
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Laurie Singer Certified Psychologist The California behavioral analyst said it all starts with identifying what you really want to accomplish.
“The act of achieving a goal, no matter how small, moves us forward,” she said.
Singer recommends starting with “small, achievable, and realistic goals” and using a weekly task list with five to 10 items that you can check off and celebrate.
As an example, it may take 15-20 minutes. morning walkeat a healthy breakfast and write down one positive thing that happened that day.
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“The physical act of checking off an item provides a positive sense of accomplishment,” Singer said. These small successes build confidence, which motivates you to take the next step.
Registered dietitian Lauren Harris Pincus agrees that steady, realistic action is key.
“Only 10% of Americans consume the recommended amount of fruits and vegetables per day, so perhaps committing to adding one serving of produce per meal is a simple goal that has multiple effects. health benefits” said New Jersey-based Harris Pincus.
She also warned against perfectionism and guilt. “We’re all human. Things happen in life. It’s important to give yourself grace when it comes to self-judgment and measuring success,” she said.
Mark Santa Maria, vice president of group fitness at Crunch Fitness in New York, said one of the biggest mistakes is “trying to push yourself too hard too soon.”
“An ‘all or nothing’ approach often leads to burnout and potential injury,” he told FOX News Digital. Instead, Santamaria recommends “meeting yourself where you are.”
He recommends starting with 30-minute sessions two to three times a week and choosing something simple and enjoyable, such as: walk or stretch. As you progress, you will take on more challenges and responsibilities. This could be a friend checking in, a shared goal, or a small reward.
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Singer agreed that burnout is often caused by setting goals that are too ambitious.
“I’ve seen many people give up on their plans because they’re only focused on the goal and not the process,” she says. “You have to walk before you run.”
Once you’ve set your focus, it’s important to anchor it in real life. Harris-Pincus recommends choosing a single one. nutritional habitssuch as meal prepping or adding half a cup of beans to your daily meals to increase your protein intake.
Experts say small changes add up over months to produce real results.
“Sometimes life gets in the way,” the nutritionist said. “We get sick, we go on vacation, we miss meal prep time and we miss work deadlines. The important thing is to get back to normal life as quickly as possible.”
When it comes to fitness, Santamaria says simplicity wins. He recommends scheduling things like workout appointments and changing your phone’s background to an inspiring photo.
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When life gets busy, he emphasized the importance of: prioritize sleep. “Continuous and sufficient sleep is one of the most powerful ways to support your body and its recovery,” say experts.
Singer suggests taking short breaks each day for mental respite. Take 3-5 minutes to breathe, think, and write down one positive thing.
Experts agree that the true lock-in doesn’t end when the calendar changes. Harris Pincus says the goal is to make the habit a natural part of your daily life.
One of the best ways to transition without losing progress or falling back into old habits is to find someone who shares your new lifestyle interests, Singer advised.
“If you’re interested healthier eating“Consider signing up for a cooking class,” she suggested as an example, and “If you enjoy running, hiking, or biking, look for a local club.”
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“Surrounding yourself with like-minded people with common interests provides support and strengthens your options.”
Most importantly, Singer reminded, “Never stop engaging in the activities that got you to where you are today.”
