It is important to set a realistic goal. On average fitness resolutioners hit it hard in January and burn out by Valentine’s Day. Here’s 5 questions to ask yourself and help make sure you’ve got the stamina to make it to at least Spring Break and beyond!
1) What is your big goal? (Be specific – I want to smoke/drink/watch TV less, I want to eat more healthy or to lose weight are too generic – What do those really mean? Break them down to specific ideas. I want to eat at least 3 balanced meals per day, smoke X amount/day, watch X hours of TV, exercise X times/week, etc)
- (Healthy weight loss is approx 1-2lbs/week. If you’ve got 50lbs to lose that’s a minimum of 25weeks – you didn’t put that weight on overnight and you won’t take it off that quickly either. Your body is smart and will do it’s best to maintain a sense of safety. Lose too fast and research shows it usually comes back on with vengeance)
2) What is one small step you can start doing this week to reach it? (To gain or lose we need to manipulate the caloric intake/output – this fits well within a weekly tracking goal)
3) Break it even smaller – what’s one step for today, tomorrow, the next to reach your weekly goal?
4) How many obstacles will get in your way? How will you overcome them? (Thinking through this helps you create a plan. You won’t figure them all out but you will be better able to handle them if you have given some thought to what will keep you from your goals.)
5) Why do you want this goal at this time? (This is your driving fuel. Important to spend some time figuring out your why – if it’s not your goal it’ll be much harder to maintain.)
We have all done it. Created a goal, started out strong, only to have our motivation leak out of us and suddenly go missing. Before we know it we’ve quit – we just stopped showing up. In June’s post we discussed “planting our garden”, now it’s time to weed it. In order to keep a garden healthy we must get rid of the plants that aren’t helping it grow.
Here are 5 ways to “weed your garden” and stay on track for your fitness and health goals.
- Look at your schedule for the last 3 weeks – determine what is soaking up your time, what you can cut out, and where you can schedule in workouts.
- Check out your eating habits – have you increased portions, need to get back to your journal, or eliminate the unhealthy choices from your cupboards. Do this now.
- Find a workout buddy – either in person or online – someone you can be accountable to and who can be honest with you about your workout and diet behaviors (in a supportive way). This will help as your motivation wanes next time.
- Do the above & recommit to yourself to yourself and your goals.
- Don’t beat yourself up – progress is measured not by how far you go without falling down, but how quickly you get back up after you do. Life happens and healthy living happens as a result of healthy choices every day. The important thing is to get back to it as quickly as possible!
So we are almost a month into your New Year’s Resolutions. How are you doing? Have you been able to make your daily and weekly goals? or Is you motivation waning and you have forgotten what had you so ready to take on this task? Here is 3 steps to getting back on track and keep yourself moving toward your goals.
Review what progress you have made – you did start something. Review what you have done even if it was only a day or a week. Recall how it felt to have accomplished that first day. Reflect on what was so motivating then.
If you didn’t write it down then. Write it down now.
What are you working towards?
What are you willing to do each day to accomplish it?
How long will it take you? (losing a pound / week is recommended for healthy lifestyle change)
What was your big obstacle? What caught you and kept you from reaching your goal so far? Was it your schedule? Was it support (or lack of it) from friends and family? This isn’t a place to find failure but learning. So look at what went wrong and make a decision about what you can do differently and start again. START AGAIN!!!
The path to success isn’t about never having set backs. It’s about how many times you have a set back and how you get back up. So if you have fallen off the New Year’s Resolution wagon this year. JUST get back on.
Here we are at another year end. How was your’s? Did you meet some goals? Re-evaluate others? Did you reach what seemed to be an impossible challenge? Did you fall short of an important task?
Spend some time reflecting on your year. For many we are very good at coming up with what needs to change, creating the goal, and then moving through it or beyond it without a way to measure our progress. All movement, even the ones that feel backwards, is progress. Here’s a worksheet to help you reflect on your year and get ready for the next year of your growing wisdom.
What do you want more of?
What do you want less of?
What needs a small change?
A big one?
Who do you want to be in the next year?
How will you know when you’ve reached your goal?
What rewards you for your efforts?
How will you re-evaluate your progress throughout the process? (daily, weekly, monthly, project based, etc).
What does success look like for you?
Glancing back at the above – what else needs your attention?
And are these goals truly yours?
Repeat this process as needed. Remember it’s precision not perfection and the journey is what matters most.