It's that time of year again when people begin to think, "What do I want to accomplish this year?" It is time to set your goals and REACH them. Working at a gym I see many people come through my door with weight loss in mind. Talking with some of our members that have been around the gym for many "new year’s resolution" times, they say that the gym will be busier until the end of February or early March. This is the time when the New Year’s resolution people start to give up. Either because it's too hard, or they made one major slip up and they think there’s no getting back in it. It is my goal to see the people who sign up for a membership in January to stick it out for the WHOLE YEAR!
You need to understand just a few simple things to make this "Do-Able" for you.
1) Each of your goals must have a WHY!
I always ask in my fitness consultations why is this your goal. What does this goal mean to you? What does this goal mean to your friends or family? How will you reward yourself once you reach your goal?
The WHY is what is going to give you that drive, to reach your goal?
Many people say that the why is just to feel better, or to live a healthier life. But we all know that everyone just wants to look better. Look deeper inside yourself, what really made you walk through that door and sign up for this membership, what are you really looking to accomplish in the next 12 months. Is it so that you don't have to worry about missing out on playing with your kids, doing activities with your family, feeling comfortable in that bathing suit on the beach on a family vacation? Is it so you can hopefully get off your blood pressure medications or reduce your risk of diabetes?
If you are able to find a good enough reason to stick it out that reason alone will be your motivation to reach your goal.
2) Force yourself to sit down and write your goals out on a pad of paper.
The goals that you want to accomplish don't always just have to be fitness related goals. Do you have any spiritual, emotional, personal or professional goals? You should be writing all of these goals down so that you know exactly what you are setting out to accomplish. Writing them out is like writing up your own contract to yourself. Once you have written up your goals for this next year, try to think more long term. Write out a 5 year and a 10 year goal. It is fun to look back on the past year and look how far you have come to reaching or surpassing one of your long term goals. Maybe it’s getting married or having kids, buying a house, buying your first car, Losing 30lbs by December of 2012, getting your blood pressure to a healthy range, etc. But, writing your goals down is going to make you think harder about what you would like to do this year and years to come.
3) Having a positive support system
Having people that believe in you and believe that you can accomplish your goals if you stick with them. The people in your support system will be able to keep you on track because they care about you and your health. Sometimes it’s nice to find that person who has goals similar to yours because then staying on track is even easier, because you are no longer trying to do this by yourself. At Anytime Fitness we do our best to create a family like atmosphere for our members. We get to know each and every person that walks through our doors. It is our goal to see each of our members reach or surpass their fitness goals. Having a supportive staff and people that you are comfortable asking questions is very important in helping you reach your goals. I would love to be part of your support system!
4) Create both outcome based and procedural goals
Most of the goals that we tend to create are all outcome based. Such as, I want to make more money; I want to lose more weight, etc. All these goals are strictly based on outcomes. If you set up steps (or procedural goals) you will be able to track your progress and reach those outcome goals.
If my outcome based goals are to do 30 full pushups and drop 30lbs in the next year, you will need to set "action" steps in place to accomplish these tasks. So you might want to start with telling yourself that you will do 250 workouts over the next year and put together a push up program. Then try changing one small thing about your nutrition each week to help with the weight loss goal. Try this for example "I will only have 50 cheat meals over the course of the next year." This ensures that every other meal will follow your plan.
5) HAVE A PLAN!
The biggest mistake that people make is not creating themselves a plan. You can't just write them down and expect all your goals to be reached. You need to put a little time and effort into accomplishing these tasks.
For each individual goal write a plan on how to accomplish the goal.
Example: I hope to drop my body weight to 130 from 160 in the next year.
Action Steps: I will make one positive nutritional change each week for the next year. I will start by eating breakfast every day. Then I will make sure to increase my vegetable intake. I will cut out all starchy carbs unless it is during a post workout meal.
I will make sure to get in 4 workouts per week for a total of 16 per month. At least 2 of these workouts will be metabolic workouts and 2 will be strength training workouts.
I will make sure to do one active thing on the weekends to help with fat loss.
I am going to begin a supplement routine to support my fat loss.
I am going to hire a trainer to get me started on my goals.
You need to understand just a few simple things to make this "Do-Able" for you.
1) Each of your goals must have a WHY!
I always ask in my fitness consultations why is this your goal. What does this goal mean to you? What does this goal mean to your friends or family? How will you reward yourself once you reach your goal?
The WHY is what is going to give you that drive, to reach your goal?
Many people say that the why is just to feel better, or to live a healthier life. But we all know that everyone just wants to look better. Look deeper inside yourself, what really made you walk through that door and sign up for this membership, what are you really looking to accomplish in the next 12 months. Is it so that you don't have to worry about missing out on playing with your kids, doing activities with your family, feeling comfortable in that bathing suit on the beach on a family vacation? Is it so you can hopefully get off your blood pressure medications or reduce your risk of diabetes?
If you are able to find a good enough reason to stick it out that reason alone will be your motivation to reach your goal.
2) Force yourself to sit down and write your goals out on a pad of paper.
The goals that you want to accomplish don't always just have to be fitness related goals. Do you have any spiritual, emotional, personal or professional goals? You should be writing all of these goals down so that you know exactly what you are setting out to accomplish. Writing them out is like writing up your own contract to yourself. Once you have written up your goals for this next year, try to think more long term. Write out a 5 year and a 10 year goal. It is fun to look back on the past year and look how far you have come to reaching or surpassing one of your long term goals. Maybe it’s getting married or having kids, buying a house, buying your first car, Losing 30lbs by December of 2012, getting your blood pressure to a healthy range, etc. But, writing your goals down is going to make you think harder about what you would like to do this year and years to come.
3) Having a positive support system
Having people that believe in you and believe that you can accomplish your goals if you stick with them. The people in your support system will be able to keep you on track because they care about you and your health. Sometimes it’s nice to find that person who has goals similar to yours because then staying on track is even easier, because you are no longer trying to do this by yourself. At Anytime Fitness we do our best to create a family like atmosphere for our members. We get to know each and every person that walks through our doors. It is our goal to see each of our members reach or surpass their fitness goals. Having a supportive staff and people that you are comfortable asking questions is very important in helping you reach your goals. I would love to be part of your support system!
4) Create both outcome based and procedural goals
Most of the goals that we tend to create are all outcome based. Such as, I want to make more money; I want to lose more weight, etc. All these goals are strictly based on outcomes. If you set up steps (or procedural goals) you will be able to track your progress and reach those outcome goals.
If my outcome based goals are to do 30 full pushups and drop 30lbs in the next year, you will need to set "action" steps in place to accomplish these tasks. So you might want to start with telling yourself that you will do 250 workouts over the next year and put together a push up program. Then try changing one small thing about your nutrition each week to help with the weight loss goal. Try this for example "I will only have 50 cheat meals over the course of the next year." This ensures that every other meal will follow your plan.
5) HAVE A PLAN!
The biggest mistake that people make is not creating themselves a plan. You can't just write them down and expect all your goals to be reached. You need to put a little time and effort into accomplishing these tasks.
For each individual goal write a plan on how to accomplish the goal.
Example: I hope to drop my body weight to 130 from 160 in the next year.
Action Steps: I will make one positive nutritional change each week for the next year. I will start by eating breakfast every day. Then I will make sure to increase my vegetable intake. I will cut out all starchy carbs unless it is during a post workout meal.
I will make sure to get in 4 workouts per week for a total of 16 per month. At least 2 of these workouts will be metabolic workouts and 2 will be strength training workouts.
I will make sure to do one active thing on the weekends to help with fat loss.
I am going to begin a supplement routine to support my fat loss.
I am going to hire a trainer to get me started on my goals.
If you are able to follow these 5 simple steps I can guarantee that you will find fitness success in 2012!
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