Last week, we looked at the fact that you made the decision to pursue and achieve fitness goals in 2017. I offered tips you can use that offer the best chance of succeeding. They were: Make the decision to do it, 2) Write goals down, 3) Set lofty goals, 4) Make each workout count and 5) Appreciate the small steps. I also promised another five this week. So here goes:
- Make a deadline – A deadline gives you a finish line. If you have a set timeline within which to achieve whatever
goal you set yourself, you are more likely to make the effort. And as that time approaches, you are going to subconsciously tell yourself that you need to work harder, eat smarter, and stay focused. You are going to want to see how you measure up when that deadline arrives. You have probably been here before: you say you want to lose 20 pounds, if you don’t say by when, you are not challenging yourself to do anything about it. However, if you decide that you will lose 20 pounds by March 31, you have immediately set a finish line and it becomes easier to move towards it, to put in that work. See the difference? - Create a support group/circle – On social media, we tend to belong to little groups and circles based on our history, passions, hobbies and where we went to school, for example. In these groups, we like each other’s posts and offer other forms of support and affirmation. If you can do it online, you can also do it offline. Create your own little group of people close to you who you can count on to help motivate you and keep you on track. A training partner is a great start, your family, of course, can be a source of support. Coworkers, as well as friends you’re close to can be there for you when you need that extra boost. They can help you to celebrate the accomplishments too.
- Make your workouts appointments/dates – Fitness is serious business and it will not work for you if you do not treat it as such. If you want to get to know someone you make a date and show up on time. In your work or school setting, timing is everything. You have to get there by a certain time each day and complete tasks before you leave.
If you treat fitness with the same seriousness, you would not show up at the gym whenever you want and just go through the motions. So make sure you set aside an hour or so out of your day like you would for a meeting or appointment and when you show up, take each rep and set seriously. If you’re not tired or sweating when you leave, you didn’t do it right.
- High Intensity Interval Training cardio is best – High Intensity Interval Training (HIIT) is the most popular form of cardio and it doesn’t require you to commit to an hour on the elliptical or bike. You alternate longer bouts of a moderate pace with quick bursts of all-out effort. There are many versions of HIIT out there so do some research to find a programme you like that fits your goals.
- Don’t quit – Achieving your fitness goals certainly won’t be easy and it won’t happen overnight. If you have set lofty goals then you have to put in the work. But even so, it will take time. If it seems like nothing is happening and there are no changes after you have been at it for a while, work harder. If possible try not to check your weight often. Instead, measure your progress by your general sense of well-being as you will experience that. It might not all be wonderful though. You could also have bad days when it feels like everything is off. Keep pushing. The key is moving forward and not giving up. You won’t succeed if you quit. That is certain. If you want to reach your goals, you have to keep going. Do that and you will be happy with the results.
Famous American College Football player and coach Bear Bryant once said “Never quit. It is the easiest cop-out in the world. Set a goal and don’t quit until you attain it. When you do attain it, set another goal, and don’t quit until you reach it. Never quit.”
Stay tuned friends. If you have fitness goals and need personal training or meal plans, I can help. Serious enquiries only. Email: [email protected] or call 661-5954.
