So here we are. Another year has passed and it鈥檚 time to think about the future.
Despite fitness and health being an important and ongoing aspect of everyone鈥檚 life, it is hard to resist using the turning of the calendar as a time to examine your health and fitness habits. The new year is as good a time as any!聽
This year, as you begin the process of setting your goals, keep these points in mind to stay motivated throughout the year, encouraged to re-examine your resolutions, and moving forward as the seasons change.
1. Start with why
Last year I read the book Start With Why by Simon Sinek. Although the purpose of this book has more to do with branding and marketing for business, I was inspired to apply this concept to fitness goal setting.聽
The idea is that, along with writing down your specific goal, you also write down why you want to achieve that goal. What is it about that goal that is so important?
Try to be concise and clear with your answers, and use them to write down how you will feel once your goal has been accomplished. Make sure your vision does not include other people in it, only you. That vision will motivate you throughout the year.聽 If it fails to motivate you, rethink your goal, re-examine why you want to achieve your goal, and rewrite your vision of the future you.
For Example:
- Goal: To lose 20 pounds
- Why: I want to lose 20 pounds because it will make running feel easier and I will fit into my favourite bathing suit. I feel out of shape and I feel that losing 20 lbs will make me feel better and help me move better.
- Vision: At the end of 2015, I will feel good running and will be able to play beach volleyball in my favourite bathing suit.
2. Keep your conditioning routines as uncomplicated as possible
After you鈥檝e established your fitness goal and reasons why you want to achieve it, think of the things you will do to make it happen. Here is where you need to be specific.聽
So you are going to go to the gym three times a week? Well, what are you going to do there?
So you are going to run three times per week?聽 Where will you run and how far?聽
If you are serious about achieving your goal, you will go to the gym or go for your run with a plan. The best way to stick with your plan is to keep it as simple as possible.
In the gym, choose simple, effective moves like squats, lunges, shoulder presses, push ups, pull ups and presses. On your runs, have a predetermined route, purpose, and mileage in mind. Don鈥檛 forget to include appropriate warm ups and cool downs.
3. Stop trying to 鈥渕ove up鈥� or 鈥渁dd on鈥� every week.
Keeping things uncomplicated also means not trying to 鈥渕ove up鈥� or 鈥渁dd on鈥� every week.聽 Allow your body time to adapt. Don鈥檛 be afraid to do the same thing for a few weeks in a row.聽
Did you have a hard time on your 5 kilometre run? 聽Then don鈥檛 run 6 km next week. Keep it at 5 km until 5 km feels almost easy.聽 The same goes for adding intensity at the gym.聽
4. Ask a professional 鈥� the right professional.
If you are unsure what exactly you should be doing, than ask a professional.聽
If you are trying to overcome an injury or have a particular health concern, talk to a physiotherapist, chiropractor or doctor.聽
A running coach or personal trainer can help you come up with a suitable running plan or gym routine and can also help you plan the very important cross-training aspects of your conditioning plan. If you need help with your eating habits or need sport specific nutrition advice, then talk to a nutritionist or dietician.聽
Asking a pro is especially helpful if you have a very specific, performance-related fitness goal in mind such as running 10 km in a certain time, getting a personal best on a weight exercise, or if you want to improve specific skills or strength for a sport.
In fact, if you are having trouble writing your health and fitness goals, there are professionals who can help you focus and make resolutions that are meaningful, achievable and realistic for you.聽
5. Remember, the New Year is 52 weeks long
Give yourself plenty of time to achieve your goal. Last time I checked, 2015 is made up of 52 weeks just like all the other years.聽
So if you haven鈥檛 reached your goal by the end of January, do not fear. In fact, I would venture to say that if you do meet your goal too soon, it is likely that you have set your sights too low. If this happens, it is time to rethink, adjust, and keep going forward.聽 Fitness is a lifestyle and a responsibility.
Darnelle Moore is the founder of Eastside Fitness.
