Ahh, the new year. Everyone is celebrating a fresh start, talking about New Year’s resolutions and reflecting on times passed. You think back to all the goals you made last year, celebrate a goal accomplished, or review a failed goal, and you make new list. In 2017, we want to make sure that you’ve got this, so we’ve put together five steps to help you crush your health and fitness New Year’s goals.
Step 1: Set Realistic Goals
Have a big resolution in mind? That’s wonderful! Break that big and scary monster into smaller, more easily attainable goals. Let’s say you want to gain muscle. Your mini goals could look something like this:
- Find a gym
- Complete strength training workouts 3x a week
- Meal prep on Sundays
- Subscribe to a blog on muscle building
If you want to lose 20 pounds this year, break the goal down further:
- Lose one pound a week (Will format these correctly in wordpress)
- Cut dairy completely out of my diet
- Attend group exercise classes twice a week
- Reach 10,000 steps a day on my fitness tracker
Each goal is a small step towards reaching your overarching resolution. Doesn’t seem so scary anymore, does it?
Step 2: Write Your Goals Down
Writing your goals down will help you visualize what you need to do to reach them and will increase your odds of success. Start by figuring out what it is that you what to accomplish, and be very specific. “I want to lose weight” isn’t as effective as, “I will work out four times a week for one hour and cut out all dairy products. My goal is to lose one pound per week and 15 pounds by March 1.” Using numbers and dates will help you keep track of what you need to do and assist you in achieving your goals in a fixed time-frame.
Step 3: Stay Accountable!
If you want to succeed, you must work towards two types of accountability. The first is making yourself accountable. You are your biggest cheerleader, and need to create systems in your life so that you keep yourself on track. There are many ways to do this. If you are working towards a health and fitness related goal, your accountability systems could be one or all of these:
- Write it down – Keep a food journal and track the foods that you eat
- Reward yourself – Put $1 into a jar every day that you work out and buy yourself a new pair of running shoes when the jar is full.
- Review daily – You know that list that you wrote down in Step 2? Review it every single day. The more top-of-mind your goals are, the more likely you will be to work towards them daily.
While there are many ways to keep yourself accountable, it is sometimes pertinent to look for outside help. This is where the second form of accountability comes in – telling others. Tell your friends and family about your goals. As soon as you tell someone else about all of the amazing things that you want to accomplish this year, you will have no choice but to get out there and crush it.
If you want to keep your goals private from family and friends, but still need accountability – join an exercise class and tell your Group X Instructor or Team Training Coach. You could also make friends with the other people in your classes and tell them about your health goals. The gym is a great place to find encouragement and every person in there is working towards a healthier self, just like you!
Step 4: Ask for Help
Whether it’s finding a gym that’s right for you, eating healthier or building up those glutes, you don’t have to do it alone. Your best resources are your friends, family and coworkers. In most cases, they can offer a ton of advice and get you started on the right path.
In addition, if you need help with a machine or if you aren’t sure if you are completing a set with proper form, someone at the front desk of your local gym would be happy to either help you or find someone who can.
Step 5: Remember the Benefits
Don’t forget that there are many benefits of reaching your goals. This post focuses on health and fitness goals, but attaining any goal that you set out to reach is a real ego boost. Not only that, but if you are determined to get healthier this year, you will reap so many benefits! Better moods, a healthier heart, better sleep cycles, improved memory, and a higher self-esteem are just a few side-effects of a healthier you.
Your goals are closer in reach than you think. The above advice will help you on this journey, but you need to get out there and do the work. You can do it, and we are here to cheer you on. Now go out there and show those goals who’s boss!
For more inspiration, follow us on Instagram!