This time of year always comes around so fast doesn’t it? It feels like it was only yesterday that last January had arrived and we were setting up our goals for the year.
It is normally during this time of year that we realise the year has gone by and we haven’t been true to ourselves and the goals we had set.
Remember when you said that you were going to go to the gym this year? Or lose that weight this year? Or get into the best shape of your life?
There are a number of reasons as to why fitness goals are not reached.
However, it is normally due to a drop in motivation caused by the realisation that you don’t know how to get to your goal, which leads to feelings of frustration and a lack of progression. Finally, you stop making the time to train and consequently do not reach the goal you promised yourself you’d get to.
A lot of people put themselves in the same situation every year.
But this year it will be different.
So how do we light the fire and keep it burning all the way to your goal & beyond?
1. Create a clear vision
Having and writing down a clear goal to where you’d like to be and how you FEEL makes everything much more concrete.
This includes writing down your goal in as much detail as possible. Simply writing down “I want to lose weight” isn’t clear enough because after losing 1lb, technically that goal is complete!
I’ve seen that in some cases and it can lead to a mental switch off and then a weight regain!
So how should you set a goal?
An example:
“I’d like to weigh 10 stone, and fit into a size 10 dress with toned muscles. This makes me feel strong, happy and confident!”
Or
“I’d like to be 12 stone, with a flat stomach and muscular chest and arms so that my t-shirt fitting around the arms and doesn’t catch the stomach. This makes me feel confident in myself and to talk to people.”
Think about and write down the exact position you’d like to be in once you reach your goal.
The most important part here is knowing your WHY. As in, why are you doing this?
This isn’t “just because I need to…” but the real feeling as to why you want to go through this change.
Is it because you’re unhappy with what you see when looking in the mirror, or how it makes you feel when your clothes don’t fit the way you want them to? So now you want to be happy and improve your confidence?
Or you’re seen as the unfit friend, or the fact that your relationship with your partner is impacted? And you want to be seen as fit and have a better relationship with your partner?
Is it your confidence or just the fact that you want to live longer and be a good example to your kids?
These are all real reasons I have come across as a trainer.
Your goal doesn’t just impact you but all of these areas in your life.
Remembering your WHY will keep you on track in the toughest of times.
2. Have a plan
This is not just just a generic plan from the internet with a fixed meal plan, and a complex training plan or the plan your friend gave you to follow.
What works for one person may not work for another.
GYM PLAN
Create or find a gym plan that actually works for you. 7 days per week in the gym that you’re trying to balance alongside work, kids and other commitments doesn’t sound realistic.
It is also not needed for you to get to your goal.
If 3 days a week fits your lifestyle, then that's what your plan needs to be.
With consistency on that plan you will see results.
MEAL PLAN
A good meal plan is one that you can stick to. That means something NON-restrictive.
You don’t have to cut out the things that you love to reach your goals.
Don’t cut back on lots of things, but make small changes to your current diet.
Note your food likes and dislikes and work them into a food plan.
TIME PLAN
You can make progress towards your goal quickly. However, people underestimate the time it takes to get from where they are to where they want to be.
This can lead to feelings of demotivation when they don’t reach the unrealistic target that they’ve set for themselves.
For weight loss, a healthy time frame I give clients is to work at around losing 0.5kg-1kg per week.
For weight gain, an increase of 1kg-2kg per month is a good way to improve your mass without adding too much fat.
Using the above, create your plan and give yourself a realistic timeframe as to how long it may take you to reach your goal.
3. Join a community
Think about all of the people coming into January, with the same mindset and the same goals for the year.
Now think about how easy it would be to stay motivated, if you were all in this together. Helping and supporting one another.
Research shows that humans are social creatures and that we go to further lengths when doing things together in comparison to doing things by ourselves.
With a community, you can share issues and aid one another along your individual journeys whilst creating a warm friendly environment at the same time, whether that be online or the gym that you train at.
You don’t have to go on your journey alone and it doesn’t have to be daunting.
If you’re not part of a community, join our one here.
You’ll meet plenty of people in a similar position all willing to motivate and help you. You’ll even get help from me for FREE along the way.
4. Shift your focus
Exercising and training for your goal does not have to be a chore.
Focussing on “having” to do something, for example: “having to go to the gym” or “having to lose weight” puts a forced and negative spin on something that is biologically and psychologically positive.
Exercise is a natural remedy for many major illnesses like coronary heart disease, stroke, type 2 diabetes, depression, anxiety and cancer. It also lowers your risk of early death by up to 30%.
This is partly due to the release of endorphins (the chemicals that make you feel good) during and after exercise. Which leads to happiness and an increase in energy. Alongside the biological effects that occur after training.
Shifting your focus from what you “have” to do, in comparison to focussing on what you gain from exercise and how it positively affects your life will make exercising something you want to do.
5. Don’t go the route yourself
How many years and how many times have you tried to reach your goal?
You probably find that there have been times that you make progress, but eventually find yourself back at square one.
I have been in this industry long enough to know how many times this happens, but also to know that it DOESN’T have to be like that.
Investing in someone who can support you on your journey, guide you and take out the guesswork between where you are now and where you want to be is the best way to invest into yourself.
This in turn keeps you motivated, gets you to your goal and positively impact all the things in your life that matter to you.
If you truly want to change this year, click here to see what others have said about having someone alongside them helping them on their journey.
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