Outlining Your Next Fitness Plan & Sticking with Your Goals.

It’s time to consider what the next steps of your health goals will be. If you started something new with the new year, it’s time to consider how you will evolve it. In December we taught you SMART goal setting, a few weeks ago we started asking the questions to focus your workouts for the next stage of your healthy living. Now it’s time to make a concrete plan for the next level. Are you ready to take control of your life and move toward ownership of your life experiences?

It’s often hard to stick with a new year’s goal as we move past February and into spring. As the seasons change so does our motivation, focus, and routines. It’s time to consider how you will change your patterns to reflect these changes so you stay on track and aren’t waylaid by unexpected obstacles – like time changes and sunny, warmer weather.

What days of the week will you workout? What time of day? What type of activity? With who? How long will you do these activities? Research shows us that people tend to be most successful when they plan 3-4 days of “exercise” per week, engage in activities they find fun and enjoyable (read this may mean hard, even uncomfortable – because accomplishing a challenge is important to motivation), and with friends they feel supported and challenged by.

This is a fun video – I don’t necessarily subscribe to doing the same exercise everyday, yet notice how these 3 people begin talking about themselves and their ability to accomplish their goal just by nature of making it a challenge to complete everyday. That’s what you are after – day 10’s surprising and spontaneous focus on the goal.

How will you incorporate these items into your life moving forward? Now’s the time to make your dreams happen. You have the power within you to determine your life and make things happen. Start small, focus on one small step each day, and watch changes in your self confidence and sense of personal mastery grow.

I challenge you to see what you can accomplish next … make it count!

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Realistic Goal Setting

Photo Credit: All in The Mind.

People often underestimate what it will take to be successful in a goal. Many times they have chosen a large goal and then fail to break it into smaller pieces. For example I once had a woman tell me she needed to lose 50lbs in 3 weeks for a wedding and she “was ready to work hard to get this done”. Wonderful goal for this woman. It would allow her to move better in her daily life, play with her children and grandchildren, and have more quality of life in health, however 50lbs in 3 weeks is not healthy weight loss. It didn’t take 3 weeks to put that extra weight on, and it wasn’t going to take just 3 weeks to lose it. Healthy and sustainable weight loss happens around 1-2lbs per week. I worked with this woman to do the math and choose a more realistic weight loss plan for her wedding.

Check out this video on setting and keeping SMART goals.

Next we had to break the goal into steps. When planning for a long term goal it is important to break the goal into smaller  more doable chunks. This allows our inspiration, motivation, and behavior to have a focus point we see as achievable. The human mind isn’t so good at following through on long term goals when it gets mundane and things aren’t changing quickly. We humans are programmed to go with what feels good in this moment and what’s easiest, as we like to conserve energy.

Need some motivation? Check out this online course: “Secrets to Vibrant Health” by the Chopra Center.

Here’s the formula for creating a good goal structure. It’s called SMART goals.

S = specific, if I say I want to be more healthy, what does that really mean? Eating better? Working out? Sleeping more? Healthy relationships? Without a clear vision of what that means it is hard to figure out what behaviors I have to change. Start with your big goal and narrow it down again and again until you have a very specific vision.

M = measurable, again say I want to more healthy, how will I know when I get there? Let’s say I decided it was being at a healthy weight for my body and a healthy body fat percentage. These are two numbers I can measure. I can take a pre and post measurement to find out where I am in the process at anytime. Make your goal measurable.

A = attainable, if I want to be at a healthy weight but choose a number well below my genetics I am setting myself up for misery. I may make the number with hard work but to maintain it I will be stuck in a pattern of behaviors that may be too restrictive. There are many places to consult about your goals. Check reputable sources online, hire a expert in the area of interest, read a book, magazine, or blog related to your goals. You have lots of options for knowledge.

R = realistic, similar to attainable however in this one your willingness to put the effort in matters. It may be attainable for you to lost 50lbs however the length of time (approx 1 year) and level of needed attention to the goal may not be what you want to put your efforts into. When you pick your goal making it realistic is important to your success. You can hold the 50lb, year long goal as the larger goal, but make the one you are working on more about the next month or two. Do the math and break your larger goals into smaller chunks.

Finally, make your goal:

T= time sensitive. This is another important piece to holding inspiration and motivation. Again, when a goal feels so far away it’s hard to stay motivated and continue to find daily inspiration to keep us on track. It’s important to make your goal relate to time. For example: 50lbs may be your larger goal, but you get rewarded every week, when you’ve lost one.

The whole process of SMART goals is important to success, make sure to spend some time today focusing on defining and/or refining your goals.

If you liked this one try: Healthy Weight Loss Goals or You Will Reach Your Fitness Goals