It’s a New Year!!
It is always so exciting for a lot of us.
We are past the not so healthy foods of the holidays.
We have a chance to look back and reflect on the things we did or didn’t do last year.
Did we meet our goals? Were we even close to meeting them? Or did we give up altogether?
With each new year, there comes a litany of diets, exercise promotions, supplement sales, as well as coverage in the media about the shiny new things to try to get into shape.
Nothing new here as this happens Every. Single. Year.
But the question is.. WHY DOES IT NEED TO HAPPEN?
Why do we do this to ourselves?
We start off the year trying to eat better. Maybe it’s a diet that is currently all the rage. (right now it’s keto)
We set goals to go the gym and workout several times a week, which is why the gym is jam packed from January 1 to March. But.. then it dies down again.
Don’t get me wrong.. I love that people want to get better. I mean.. it’s something I preach to my clients (and myself) each and every day!
The problem is.. People try to overshoot what they can really do, and then they end up falling off when they don’t see the results they are after.
So what are the steps that can be taken to make sure you are able to achieve your health and fitness goals but more importantly, maintain them for the long haul??
Here are my top 3 tips to help get you there:
I know we always want to shoot for the stars when it comes to our goals, and that’s fine. But how do we get there?
If your goal is to drop 15 pounds (an outcome goal), how do you plan to go about doing it?
The answer is by setting up smaller goals (process goals) to help you get to your longer term goals. This might include eating less junk food, exercising more, or getting better quality sleep.
This is where step number two comes in!
This is super important as most people are very generic with their goals.
You say you want to lose some weight.
You say you are going to exercise more.
Maybe you are going to eat healthier.
Or get to bed earlier.
All of those sound like great ways to help you lead a healthier life.. But they aren’t specific enough.
Let’s change up the wording a little bit. Whaddya say?
I would like to lose 15 pounds of fat within the next 3 months.
I will exercise for 30 minutes, 3 days a week. (You could be more specific by deciding on a time, which days, and where you will train at;)
I am going to eat 1-2 servings of vegetables at each meal. I will also eat Treats and Sweets on T or S days (Tuesday, Thursday, Saturday, Sunday if you didn’t get it).
I will stop looking at my phone by 9 o’clock each night and will be in bed by 10 so I can get some quality rest each night.
See how you really understand the details of each goal just by changing some of the words? This will help you stick to them:)
Don’t Be Discouraged
If you find that you continue to fall short on your more detailed goals, don’t beat yourself up.
Everyone falls short some days. It doesn’t make you a bad person. It makes you human.
If you find that you are continually falling short, maybe it’s time to rethink the goals/resolutions you have set.
This is where we question the sustainability of your goals. If you can’t maintain them for a week or two, it’s not likely you can do it for the long haul!
As my friends from Precision Nutrition stated in THIS article, “Fitness and health habits should be doable on your worst day, not just your best.”
Yeah it’s easy to meal plan, train hard, and get a good night’s rest when everything is going smoothly, but what about all the other times?
I know those “other times” are more prevalent in my life with two little ones than I ever thought was possible!
So to wrap up, here are your takeaways:
- Don’t go crazy big with your goals. Start small with something you know for a fact you can accomplish. Then build on it.
- Specific is WAY BETTER than general when it comes to setting your goals. The more specific you are, the higher chance you have of actually doing said actions.
- Don’t be discouraged. Things will happen to throw you off your game. That’s life. The question is.. are you gonna learn something from those times, or are you going to quit?
- Bonus Tip: WRITE YOUR GOALS DOWN. Science shows you are 109% more likely to accomplish them.
Thanks for reading!
Remember, if you are interested in working with me either in person or online, visit my website HERE.
Happy New Year!