You’ve made a goal for 2020, but what is the number one reason people don’t succeed in reaching their goal? They fail to establish a plan to get there. Yeah it’s cool to set a goal of losing 10lbs, but how are you going to get there. Go to the gym? How many days per week? Stop eating fast food? What will you eat instead? Do you have a meal plan ready to go?
Before you head out to tackle your goal, keep a journal of your journey getting to that goal. For change to happen, you have to create change first. Don’t overwhelm yourself with unrealistic goals and too much change at one time. You are more likely to be successful with small goals that lead up to your one large goal. If your goal is to start a workout routine, don’t ask yourself to start going to the gym 6 days per week. Start with 3 days and work your way up by adding more when you make the time. Or go to the gym 2x and workout at home 1 day per week. If you want to focus on eating healthier, start with a healthy breakfast and then add on from there. Find what works for you and master one thing at a time.
Well 2019 is coming to a close and as always, went by super fast! Did you reach all your goals you set to accomplish for this year? Of course, with a new year upon us there is something magical that happens in the air and we are always so motivated to make change happen. What is it that makes us feel this way? A new year means a new beginning. It’s the same way we feel better about setting goals for the next day or even on a Monday as it’s a new week. There is just something special about that fresh start.
So why can’t we do that with each second or minute of our day? Stop pushing things off to the next day, week or year. We need to make those changes every minute of everyday. January 1st is not anything more special than December 30. And starting now means you are that much closer than your goal. There are way too many push off’s that eventually add to more days than you may have even worked on your goal right? And we really have no good reason we push off these goals other than the fact that we are lazy (yep I said it, I’ve been there too).
Change that mentality and work on YOU every minute of everyday.
How does change happen? If we change our actions today, ultimately that will change what happens tomorrow. Preparation is one thing that so many of us lack (including myself sometimes). But I know I do succeed in those things that I prepare for. Our lives are made up of patterns and in order to change the course, we need to create change in those patterns. This is not hard to do and takes lots of persistence. But once you establish this new routine it will become habit just like all the others. Here are some tips on breaking those bad habits:
- Visualize yourself reaching your goal and succeeding
- Grab a partner to help and keep you accountable
- Eliminate the bad triggers around you
- Surround yourself with like minded people
- Choose a substitute for your bad habit. Instead of eliminating the bad make sure something is there to feed the positive
- Deal with your stress levels (this can be a big trigger for bad habits)
- Keep a journal. This will help work out what goes on in your mind and stay positive. It also helps pinpoint what your triggers are and helps you eliminate them.
- When does your bad habit happen?
- How many times a day do you do it?
- Where are you?
- Who are you with?
- What triggers this bad habit?
All of these things can help you change tomorrow and make you more successful at the things that are most important to you.
LET’S MAKE IT A GREAT DAY!
As the year 2019 comes to a close and Christmas is only a week away, it is the best time to do a little reflection on what goals have been met this year. This time of year tends to be the most rushed with the holidays, parties, family, and friends. But it is very important that we take time to reflect on our accomplishments and maybe what we could focus on for next year. Do you write down your goals each year? Maybe you are not the resolution maker, but it is so important to have goals throughout the year. This allows us to keep moving forward and feeding our successes.
We spend lots of time in January writing down goals for the year. This year, lets focus not only on what the goals are, but how to get there as well. A huge mistake that most make when making goals or resolutions is they don’t focus on what they need to do to get to their goals. Remember, a goal without a plan is just a wish.
Have a great week!
Peace: noun “freedom from disturbance; tranquility.”
This seamed like the perfect topic for this time of year. Stress levels tend to rise as we all deal with traveling, family, gift buying, and maybe even hosting events and parties. We hold our breaths just trying to get through it and it is supposed to be such a peaceful time of year right? Did you ever watch a bride getting ready for her wedding? They spend so much time organizing, picking out dresses, color schemes, who’s in the wedding, and dinner menus. The stress comes from wanting and expecting everything to be “perfect”. I think that’s how we feel most of our daily lives. We wait for peace to come from outside sources by expecting certain results. These results we think come from someone, something, or some situation. Instead of waiting for peace to find you, let’s stop expecting things to be perfect and find peace in the situation you are in right now.
We all recognize how much our environment plays a huge role on how much motivation we have everyday. Emotions are just as contagious as many viruses. Those who you work with and your home life greatly affect your daily routine. What and who is around you affect your mood as well as your actions. Now let me flip the script on you, are you motivating to others around you? Are you affecting their mood and actions? Don’t forget that you are a part of someone’s environment everyday. You have the ability to cheer someone up and pass on your positive mood. Watch how you interact with them and be careful about any negativity. Staying positive not only will help affect your mood, but also the mood of those around you. Choose your company wisely and be sure to identify any changes in mood that is a result of your environment. If we are able to identify these triggers we can help avoid spreading the emotional “virus” to others around us. You may be the only ray of sunshine in someones day.
It was 2003 and I’d never run any kind of race before. I was doing my internship to finish up my degree and thought it would be fun to join everyone else in the gym in this “Main Street Mile”. It was only 1 mile so what do I have to train for? The day of the race they placed us in chorales based on speed. I’m fast, I knew I could run at a good pace so I made my way to the front. MAJOR mistake! The gun went off and we all started to run. I of course wanted to keep up so I started FAST. Well, by 1/4 miles into the run I was gassed. Everyone started to pass me real quick and I had to talk my way through the rest of the race. I had no idea a mile felt that long when you sprinted the first 1/4. I did complete the race in 7:24 but it took me the entire rest of the day to recover. And I probably could have done so much better if I knew to pace myself.
How many times have you busted your butt to complete something, then looked back and realized there was an easier way? Clearly, the least I should have done was practice running one mile properly. I think we all underestimate the importance of preparing ourselves for the tasks we have ahead. We need to prepare mentally and physically. How can we do this? We have to establish a plan. I could have easily asked a seasoned runner their advice on what I should have done to complete that mile (comfortably…) Don’t let you ego get in the way of asking someone for help. It will help you get through the task so much better and more prepared so you don’t end up killing yourself to get it done. So whether it is a fitness goal, nutrition goal, occupational goal, etc seek out someone who has completed that particular task before or a professional in the industry. You may learn quite a few things from their experiences that will save you time, money, or just physical stress.
So yesterday I went to drop my boys off at basketball conditioning and decided to go for a run. I typically do this while they are at practice knowing it’s the best use of my time. It was a little cloudy so I looked at my weather app and it said the clouds were moving north and the rest of the radar looked clear. Well about a mile into my run it was sprinkling a little. No problem, I can handle that and it even felt cool as I was running. About a half mile later it started down pouring. Ugh! I called my daughter to see if she could come pick me up and she came to find me. Well that didn’t go very well and I ended up running all the way back to the school. It wasn’t the most comfortable run, but I did finish my 3 miles so that made me feel much more accomplished than giving up. Initially, in my mind the run was ruined because it was raining buckets, but as I was running through it I was able to find my comfort zone and finish. Your mind has the ability to ruin your experience or make it more comfortable despite the circumstances. We all have things we can’t control that go on around us, but if we can learn to be comfortable with being uncomfortable we will get so much more accomplished. The more you do this, the easier it will get and you will learn to reprogram your mind and not as much will stand in your way anymore. We tend to let our excuses dominate our thoughts. It’s just the easy way out, or so we think. Next time you are faced with an obstacle, stop and recognize how you are seeing it. Is there a way around it or is the rain not that bad that you can continue? That’s all up to you.
We all know that it is not easy to break a bad habit. It’s uncomfortable. We find ourselves in this routine that is easy to flow through, but is it? I love sleep and getting up early has always been tough for me to discipline myself to do if I don’t have to be anywhere. But making sure I have enough time to prepare my day is important. I don’t like to rush myself out the door, but for years I’ve always had early training clients or classes to teach so it made it difficult to wake up early enough to set my day up. Fortunately I’ve been able to adjust my days so that I give myself that one hour to prepare, do a devotion, and set up my task list. We talked about routine yesterday with your fitness and it is also important with how you organize your day so you become most efficient. If my days are not consistent, I will not get as much done as needed. Yes things come up later in the day so the hour at the beginning when I get up is my most important hour. It basically determines my mood for the day too. If you don’t have it already, give yourself one hour to set up and see how much better the rest of your day becomes. 🙂
Exercise we all know if so good for us, but if we are constantly changing our routine on a daily/weekly basis we could be doing our body more harm than good. It is important to allow our muscles and systems in our bodies to adapt so we can get stronger, increase our endurance, and stay flexible. The biggest mistake most make is just winging it and not allowing your body to adapt to any routine. One week you do 2 bootcamp classes, the next week you run 10 miles, the following week you incorporate a yoga class etc. one bootcamp and a zumba class. Unfortunately this will not help your body adapt in any way thus you will not see the results you are looking for. Routine is one of the most important things when trying to reach your goals. We must stay focused and consistent. Do you like weight lifting, running, swimming, yoga etc?? All those activities are great and can be incorporated in any routine, but it takes balance to do this.
The way we piece together our routine is important too. We base this on our ultimate goals and we only adjust as our goals change. Whenever I work with athletes, I adjust their program based on whether they are in season or out of season. This is so important as not to hinder their performance when they are playing.
Do you have a routine established and actively in place? If you need help with how to do this, reach out to a qualified fitness professional and they will be able to give you a proper fitness assessment and help you put in place a routine that will get you to your goal.