SOURCE: GoodLife Fitness Clubs

GoodLife Fitness Clubs

December 30, 2014 14:04 ET

Countdown to the New You: How to Set and Maintain Fitness Goals in 2015

Fitness Expert Kim Lavender Provides Tips for Achieving Fitness Success in the New Year

LONDON, ON--(Marketwired - December 30, 2014) - The New Year has become synonymous with lofty weight loss goals, die-hard commitments to working out every day and unrealistic promises to never eat chocolate again. It's safe to say that January 1 has become the starting line for major changes for many.

"Unfortunately, it's not uncommon for people to set aggressive and unrealistic expectations, trying to conquer too much, too soon," says Kim Lavender, also known as Coach Lav, the National Director of Team Training for GoodLife Fitness. 

Coach Lav provides her top tips to not only help you get started the right way, but also to help you stay motivated from start to finish in 2015.

Getting started: 

Set realistic goals. As Coach Lav explains, "It's essential to honour where you're at and begin intelligently and to choose appropriate activities that are safe and effective for your fitness level." One mistake she often sees people make is going from no exercise at all to intense high-volume fitness. "This can lead to pain, disappointment and sometimes injury," she says.

Connect with a coach. Another effective approach to help you get started is finding a coach or trainer to support your planning and progress. The guidance of a fitness professional can ensure that you start your personal fitness in the right way and build a proper foundation. It can also help to hold you accountable to your goals and aspirations for the New Year and beyond.

Eat right. Don't forget that making healthy eating choices is imperative to support your fitness routine. Coach Lav reminds us, "You cannot out-exercise your bad diet. Food is fuel and is an extremely important part of the fitness equation." She suggests easy changes, such as drinking plenty of water and eating fresh foods.

Book an appointment with yourself. One of the most important things you can do is book an appointment with yourself. Coach Lav says, "Make your fitness a priority by booking appointments, scheduling workouts proactively and sticking with those times." This will ensure your workouts remain a priority despite your hectic schedule. 

Staying motivated:

Document your progress. After weeks or months of following your newly-established fitness routine, you may feel a decrease in motivation. "This is the time when people seem to fall off the fitness band wagon. Figuring out what might have taken you off track will instill a sense of confidence that will keep you going, helping you maintain the momentum to reach your goals," Coach Lav explains.

Another great tool to stay on track is to keep a journal or file on your laptop or hand-held device of all of your fitness successes. Writing your progress down is a great reminder of all that you have achieved.

Celebrate successes. Lastly, don't forget to celebrate your success and be proud of your accomplishments. Coach Lav suggests setting up a personal 'award best choices' (ABC) system. "Allow yourself small daily rewards to complement your positive choices," she says. "It can be going to a movie, having a glass of wine, or investing in a new set of workout clothes. Awarding positive behaviour will encourage you to keep up the good work."

Visit for more tips on maintaining fitness goals throughout the year.

Interview and Photo-ops Available:
In Club photos, videos and interviews possible.
Kim Lavender is available for phone interviews.

Bio: Kim Lavender, or Coach Lav as she is often referred to, is the GoodLife Fitness National Director of Team Training and creator of the GoodLife MyBootcamp program. With over 25 years' experience in the fitness industry Coach Lav has coached/trained a variety of Canadians -- from competitive athletes to older adults looking to lose weight and improve their quality of life. She is a Master Practitioner in Neuro-linguistic Programming and holds multiple fitness certifications including: Personal Training Specialist, Fitness Instructor Specialist, Yoga, Cycling, TRX TEAM, Sports Conditioning and Zumba. 

GoodLife Fitness
Proudly Canadian since 1979, GoodLife Fitness is the largest fitness company in Canada. GoodLife is the largest privately owned fitness club chain by a sole owner and the fourth largest overall in the world. With over 320 clubs from coast-to-coast, including 70 Énergie Cardio and EconoFitness Clubs in Quebec, approximately 13,000 employees and more than 1 million Members, GoodLife is helping to transform the health and wellness of 1 in 35 Canadians every day. Motivated by GoodLife's purpose of giving every Canadian the opportunity to live a fit and healthy good life, David Patchell-Evans, Founder & CEO, strives to develop innovative partnerships and collaborations in all areas of health, fitness and wellness and continues to play a significant role in the healthcare system in Canada. GoodLife has achieved Platinum Status Canada's Best Managed Companies, as well as Platinum Level Canada's 10 Most Admired Corporate Cultures. Fit4Less by GoodLife is GoodLife's low cost and high value fitness club. It makes high quality fitness affordable and provides even more Canadians the opportunity to achieve their health and fitness goals.

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