So let’s talk goals – it has been such a buzz word, especially in the health and fitness world and particularly around January the 1st – but why give January all the fun, so I’ve set out below the 7 steps you an take to start achieving your goals now.
The 7 Steps of Success
1 -Make them SMART
All you GCSE/A Level lot will remember this one,
S – Specific
M – Measurable
A – Achievable
R – Realistic
T – Time-based
2 – Don’t Overload Yourself
Make between 1-3 goals, this way you don’t become overwhelmed and you don’t have a billion things to remember to do/keep track of.
My tip to clients is to make one fitness, one nutrition and one lifestyle – so for example going to the gym 4 times a week, including 2 new healthy recipes per week and going to bed at 10pm at least 4 days a week (because lack of sleep is something I definitely suffer with). The reason I say this is because although the main goal may be to be a size 10, it isn’t just the workout or even the food we eat that makes this but your lifestyle as a whole – this is also key to the long term results of your goal.
3 – Focus on the Positives
You might have noticed my goals all involve doing something rather than cutting out. I believe as soon as you tell your body you can’t have/do something you instantly want it more. I used to focus on cutting foods out but now instead I aim to make new recipes each week and focus on what I can have. If I’m craving something sweet (I have a serious sweet tooth) perhaps I’m thirsty or I will have a piece of fruit/smoothie or if I have time whip up a healthier sweet treat but if I really want it one chocolate/ice-cream isn’t going to kill me and actually allowing myself these foods makes me crave less.
4 – Write Things Down
So once you have your goals sorted, write them down. Sounds silly but this is so important to make things concrete for you and if like me you are a bit of nerd and love writing lists and setting spreadsheets – these are a great way to keep track and keep focused on your goals.
At the start of each goal setting journey I also like to write down why it is important to me to achieve this goal and what made me start it. This is a great tool to look back on when things are feeling particularly tough and actually something I look at each day to start positive and go smash each day!
5 – Practical Implications
I.e. what can you physically do to set yourself up on your goal achieving journey. When I set my goals I like to write down a list of things that will help me achieve this, so for example my goal to hit the gym 4 times a week – a wrote down a list of things that would help me achieve this:
- Leave an hour on Sunday to plan for the week ahead – this could be while watching TV/just before bed or first thing when I wake up but time to look at my schedule for the week and see when I can fit them in
- Once I have decided on the days/times, then decide what I wanted to achieve in each session – I am a big fan of variation and don’t always like to plan my sessions to a tee but a rough guide or maybe attending spin/a class or going for a swim – this further concretes for me and booking into a class especially towards the end of the week or maybe even at the start can be great accountability for you when you know you maybe lack a bit of motivation to go
- Writing these dates into my diary– you may know that saying “workouts are like meetings with yourself and successful bosses don’t cancel!”
6 – Tell Your Loved Ones
Telling your family and friends is a great way to keep focused and provides a great support network for times that you are finding it tough or need that little extra boost.
Perhaps you may even get them on board – work together and make going to the gym/cooking a social and fun event and be there for each other when it gets tough!
7 – Don’t Give Up!
Remember so long as you are consistent the majority of the time one slip isn’t going to send you back to square one unless you let it.
Balance is key when achieving sustainable results and I like to think of it as building a house, each step you take towards your goal counts as a brick and occasionally a brick may be taken away but putting it back and one day yourself a magnificent palace/ your goal.
The more time you spend achieving and working on your goal, the ‘more bricks you lay/ the sturdier and more robust it is going to be.
The first stages are always the hardest and easiest to bulldoze down but build that house strong and you will never have to start from the bottom again.
Don’t let anyone bring you down and remember every day why you started this journey – you’ve got this!