Tagged as: goals

How to Keep Your New Year Resolutions

How to keep your New Years resolutions

Getting a grip on your New Years resolutions can be done with a little bit of planning, perseverance, and a sprinkling of grit! I know that sounds difficult but don’t go away just yet! I’ve got 5 simple steps that will help you get there!

The new year is the perfect time to start a new chapter. So many of us choose this time to make resolutions and set goals. The new year brings a fresh start and great opportunity to ditch old habits and start new ones! 

As trainers we hear all about your health and fitness goals at the beginning of the year but unfortunately it is all too familiar to see these goals dwindle by March… So what can we do to stop this endless cycle of disappointment and feelings of failure?  

5 tips to finally get a grip on your New Year Resolutions:

  1. Start Small:

One of the biggest reasons we see resolutions fail by March is that we choose goals that are too lofty, and without a solid plan to get there. Don’t bite off more than you can chew. Limit your resolutions to one goal at a time.

So you have a big health and fitness goal in mind. That’s great! But let’s break it down into small attainable ‘mini goals’.  Achieving these mini goals act like stepping stones towards your big goal. 

For example if your big goal is to lose 20 lbs, a good place to start would be to just walk for at least 30 minutes a day. 

Once that has become a habit and a staple in your daily routine then you can tackle the next mini goal; start drinking more water.. And etc etc.. These small baby steps lead to healthy habits that become the building blocks to achieving your big goal.

2. Write it Down:

I can’t stress enough the power of pencil to paper! Write your goals down everywhere and often! 

Write them down in your day timer, on your phone, in your notebook, on a sticky note and place it somewhere where you’ll see it often. 

This will help keep your vision clear when life get’s busy! 

3. Make a Plan:

Creating a detailed written plan including the key points below:

  • The steps or ‘mini goals’ you will make every week
  • Why you want to do it
  • Potential obstacles that might get in your way
  • Ways you can keep yourself on track when these obstacles pop up

Say your goal is to run four times a week and you’ve identified that a potential obstacle might be that long hours at the office will get in your way.  

Take a moment to brainstorm ways you can get around this. Just by taking a few minutes to note anything that might get in the way of your goal and finding solutions for these set backs will lead to better success with your new years resolutions 

For a wish to become a reality you need a plan to get there! 

4.  Ask for Help:

Having a solid support network can help you stay accountable and keep your new year resolutions. Find a like minded buddy, a community group with the same goal, seek a mentor or hire a personal trainer!  Make your goals known to your friends, coworkers and family and ask someone to hold you accountable. 

5.  Find your Why! 

The first few days into your new years resolutions you will probably feel motivated and confident that you will finally meet your goal. This is because you haven’t really had to deal with any temptations or discomfort yet. But as the weeks progress and life starts to return to normal routine you will be faced with some obstacles or inclinations to fall back into old habits. 

When those obstacles pop up, take a minute and remember your ‘Why’. Why do you want to achieve this goal. Keep your inspiration in mind when times get tough. 

Behaviour change is very hard at first, but trust us – keep chipping away at it! 

Sticking to your resolutions is hard work. There will be set backs along the way but learn from them as you go. If your current plan is definitely not working for you, don’t give up all together, be flexible and re-evaluate your plan.  Ask your friends for advice or ask your trainer to help with planning. Be patient with yourself – remember: greater health and fitness is a life long goal! 

Here’s wishing you the best on your journey and to finally keeping your new year resolutions. Let this be YOUR year!

Rosie

 

How to Stay Motivated and Dedicated to your Fitness Goals.

Motivation, Dedication and Crushing your Fitness Goals!

A powerful and positive mindset if one of the key steps to keeping motivation and dedication long term!

      With New Years resolutions right around the corner it seems like everyone in Vancouver is thinking about fitness and health motivation.  How many times have you set a resolution at the beginning of the year just to watch it fade away a few weeks later?  Below you’ll find our best tips on how to stay motivated with your fitness goals…

Motivation is what pushes our lives and what pulls us to make decisions. You’ve probably experience high motivation, such as starting your new years resolutions, the first time you meet that special someone or when you notice your weight loss efforts are starting to pay off when you slip on those new skinny jeans. That can be really motivating!  You’ve most likely also experience motivation lows… when your new years resolutions starts to dwindle by mid January, your 5 times a week workouts slowly become once a week, you start hitting the snooze button more and more…

How to Stay Motivated with your Fitness Goals…

Why is motivation so extremely hard to keep? This quote from former Navy Seal and ultra endurance athlete David Goggins got me thinking… 

“Motivation is crap. Motivation comes and goes. When you’re driven, whatever is in front of you will get destroyed.” – David Goggins

With that said, it seems like motivation is much like an emotion… It comes and goes. Often without our control. You’ve probably noticed from your own experience that motivation highs make us feel really good and motivations lows make us feel less than par. 

You’ve also likely noticed that after a bought of high motivation you crash and burn only to be in the same position you were at the start.  That’s because sometimes we tend to set too huge of expectations and goals for ourselves that cannot be sustained for long periods of time. Perhaps trying to chase high motivation all of time is unrealistic.  Perhaps we should think about it in terms of staying dedicated or driven, instead of highly motivated all of the time. 

Read on to Find out 7 Key Steps on how to Stay Motivated and Finally Accomplish your Goals.

1) Baby Steps.

I’m a big believer in setting small baby step goals that won’t flip your current life completely upside down! Think small attainable goals that can fit nicely into your lifestyle.  This may sound meek but I promise that taking small steps can lead to big sustainable changes.  I’ve seen it work firsthand with all of my personal training clients!

Choose no more than two goals to stay dedicated to at a time.  When that becomes a natural part of your weekly routine or more of a habit then you can tackle another ‘baby step goal’. For example, if improving your health and wellness is a goal then your ‘baby step’ would be to drink 8 glasses of water/day until it becomes habitual.  Once that is a constant you can take on a new baby step goal and turn that one into a habit.  Then keep going and going until you become a super human!! 

“Motivation is what gets you started habit is what keeps you going”. – Jim Ryun, American Track and Field Olympian.

2) Create a Vision. 

“…unless you create a vision, see the person you want to be in your mind, your life will remain the same. You need to see the future ahead of yourself, how you want to live. Keep in touch with that vision every single day.”  David Goggin

Take a minute to envision just how it would feel to achieve your goal. How would you feel physically and mentally if in two months you reached your final weight loss goal, or finally completed that 10 km charity run?  Staying in contact with your vision and thinking of it often will result in more consistent motivation.. or should we say dedication? Whatever the word is – just keep your eyes on the prize!  

3) Find Your “Why” and Write it Down.

Having a goal is one thing but knowing why you want to achieve that goal is what will help fuel it. If losing weight is your goal you need to clearly define your reason for having that goal. Maybe you want to lose weight to prevent heart disease, reduce joint pain, look good for a big event coming up or to keep up with your kids.  We suggest writing your goal down and then beside it the “why’s” and reading through it daily.  Or better yet write it on a sticky note and post it to your mirror where you’ll see it every morning. 

4) Positive Self Talk. 

When it comes to achieving any goal your mind set and mental toughness play a highly important role. 

Elaine Mead Bsc of Positive Psychology  explains the research agrees that positive self talk can have a crucial impact on behaviour change as well as other benefits like reducing stress, easing anxiety and increasing self confidence.  From my experience as a personal trainer and competitive gymnastics coach I have found that individuals who have a positive outlook on their goals and their abilities to achieve them will succeed significantly more than someone with a negative outlook.

Examples of positive self talk may sound like:

  • “I have the power to change and I will”
  • “I am resilient and I will give it my all to make it work”
  • “With the lessons learned from this week – next week will be even better”

Positive self talk may sound cheesy, and you might feel a bit silly at first but I challenge you to come up with your own statement and recite it often especially when you’re faced with a challenge or a set back. 

5) Build a Process Goal. 

Focusing on the final outcome of a goal can often feel distant, overwhelming and leave you feeling uninspired. For example if your goal is lose weight, that’s great but it’s too general. Let’s come up with a specific number and create some small steps to get you there. 

I always encourage my personal training clients to make S.M.A.R.T goals: 

Specific:  To lose 10 lbs

Measurable: We’ll use a scale and take measurements with a measuring tape.

Achievable:  I know that from current weight, height and age, 10 lbs is a realistic and healthy amount to lose. 

Realistic: Losing 10 lbs is relevant to me and this is the right time in my life to focus on this.

Timed: Set a deadline. Since we know losing 1-2 lbs a week is healthy set that deadline accordingly. 

Now that we have some specifics let’s write down some action-oriented goals. Remember to keep them small and easily attainable.  Baby Steps!

Examples include:

  • I will walk for 30 minutes everyday this week.
  • To eat at least 4 servings of vegetables each day
  • Save the wine for Saturday night only 
  • Commit to my personal trainer twice a week
  • Bring lunch to work 3 times this week instead of eating out everyday

6) Make it Public.

Consider making your goal into a public statement. Notify friends, family, colleagues of your goal or even post it on social media (don’t forget to tag us @rep1_fitness_inc!) Social support and positive feedback from others will help keep you accountable. Consider finding a friend with a similar goal, if it’s fitness – find a workout buddy and make an exercise schedule you can both commit to. 

7) Reward Yourself. 

Everybody loves a good reward! If for example your big goal is weight loss and you’ve hit your “baby step” goal of walking for 30 minutes every day this week then reward your excellent efforts with something not food related. You could plan a fun day with friends, a movie out, a pedicure or a new pair of runners! 

With these key steps to keep your motivation high and practical ways to stay dedicated to your goals there’s no stopping how far you’ll go! Remember to celebrate the small successes and ask for help when needed.  Here’s to a happy and healthy new year and staying motivated with your fitness goals!