It’s that time of the year. Historically, as best as I can recall, this post happens pre new year. This time it’s happening the first day of the new year. You know what’s coming, don’t you.
You have set yourself some goals, haven’t you. And this time the goals are gonna get done, right? I hope so since I’m sure the goals are important to you and they are something you would like to accomplish.
But how will this year be different than the previous years? I don’t know, only you know that. It’s why I’m not a huge fan of new year’s resolutions as it has become the norm that we fail at them. It’s almost habitual and it has become accepted. It’s the time of the year where fitness club owners draw in a huge amount of new members only to resign to the fact that most of them probably won’t be around 6 weeks from now.
But that’s about to change.
Why will it change? Because I’m going to help you change it, hopefully, let’s see. Let’s start with some pointers to help you achieve your goal(s):
- Realistic: If the goal is not realistic it really isn’t going to happen because you have created an unattainable goal. I’m not saying it’s impossible but most people fail if their goal is not realistic. An unrealistic goal can easily get upset due to a negative influence. Let’s say your goal is to run a marathon but you haven’t been a regular runner and the marathon is 12 weeks away. To achieve this goal just on a physical training level requires running almost every day of the week. Ok, no problem, you can fit this in you tell yourself. But something happens; work, injury, unplanned travel, a life event such as losing a loved one, or you get sick, and so on. Things like these events can take you out of training for a week or longer. If a goal requires training over a 12 week period you really can’t afford to lose a week or more. You just can’t. Let’s look at this goal of running a marathon and change it to a 26 week goal. Still a lot of training but more manageable if life gets in the way.
- Maintainable: Let’s look at a common goal people have this time of year; lose weight. What do they do? Usually, try the latest fad diet; paleo, keto, etc. ‘Diets’ are not maintainable. This is why most, the vast majority fail at them. You may be bored of me saying this but it’s as easy as changing to a whole foods plant based diet. I’m reading evidence of this all the time. And it’s maintainable for the most part. You can take pretty much any recipe and google it with adding vegan onto the end. Take out unnecessary fats, sugars, keep it whole foods as much as possible and that’s about it. Doctors have started switching their diabetic patients to this and the results are outstanding! Here’s an excerpt from the article:
“…the plan is nutritionally balanced, doesn’t require patients to restrict calories and is reported to lead to normalization of blood glucose as well as an average 3kg weekly weight loss.“
Did you catch that, the part that says doesn’t require patients to restrict calories? Isn’t that awesome? Eat until you are content and you lose weight. Isn’t that kind of what everyone wants? And definitely more maintainable for the vast majority of people. No calorie counting, no measuring protein/fats/carbs. Just whole foods plant based, back to basics.
- Sub Goals: Is your goal a long term goal? Long term goals, goals that may take a few months to achieve are easy to lose sight of and can be hard to remain motivated for. If your goal is a long term goal try breaking it into more manageable sub-goals. If your goal is to increase your shoulder press by 30% in weight over 10 weeks than break this down into 3 week segments. Keep your vision on achieving your first goal at the end of 3 weeks, a 9% increase in weight. So if you are shoulder pressing using 20lb dumbbells, the end goal of increasing by 30% would mean an increase of 6lbs. then a 9% increase would be an increase of 1.8lbs approximately. Do you get the idea? What is manageable to you might not be manageable to someone else, or they may want to break it down to smaller sub-goals. It’s up to you how you break it out into manageable pieces but the idea is to help to keep yourself motivated while you strive to reach the main goal.
- Measurable: The goal must be measurable. Try not to set goals such as I want to be stronger, I want to lose weight, I want to be faster. All of those goals are arbitrary. Try instead goals such as I want to squat n lbs, I want to lose n lbs, I want to cut n minutes off of my marathon time. Specific goals will help you to plan what you need to plan to achieve them. Specific goals and the plan to go along with it will help you to keep at it, keep working away to achieve that goal.
I hope this helps you to achieve any resolutions you might have to become the person you want to become. I’ll give you one more thing, reward yourself. We spend too much time beating ourselves up over the negative things we do. Don’t forget to celebrate those things that make you awesome, the things that you have done to be a better version of you.
Now go out there and kill it, just like you can.
Yours in health,