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The New Years Resolution Post: Four Tips To Smashing Your Fitness Goals This Year

So, you know it’s a cliche. And you know you made the same resolution last year and for whatever reason you didn’t keep it.

But again, in for 2014, you want to make your health and fitness a top priority. Congratulations, that’s a brilliant a very rewarding goal. After all, without our health, what do we have?

Ask yourself, why is it going to be different this year? Why will this year be the one you actually make a permanent lifestyle change?

I don’t believe it’s “wanting it badly enough”, I think that’s BS. If you earnestly tried very hard to lose weight and get fit, and someone smugly responds that you obviously don’t want it badly enough, you have my permission to tell them to go fuck themselves. That’s right. Flipping them the bird is optional, but I recommend doing that too.

I think when we express a deep desire to be healthier, to lose weight, to be better, we certainly do want it badly enough. But often, we’re just not well-equipped with the knowledge, with a strategy and with the “how” to make it happen. So I’m going to share with you a few simple ways you can make sure your 2014 resolution to be fitter and healthier is one that is going to stick with you the entire year and beyond.

  1. Set a nutritional goal that won’t leave you feeling punished, deprived and starved.
    If you eat fries, pasta and ice cream every day and declare that January 1st, you’ll eat nothing but salad, grilled fish and broccoli, I can almost guarantee that by January 31st, you’ll be back to eating those same burgers and ice cream and whatever else – and probably with a vengeance!
    What to do instead: Choose a more moderate approach. That might mean eating “normally” every day, but committing to having a salad for lunch or dinner. Initially, you might want to simply commit to cutting out soft drinks and hot chips every day. Have ice cream only once or twice per week, in a reasonable portion. You’d be astounded at what a huge impact these simple changes can have on your health and waistline. As time goes by and this becomes routine for you, you can step up your game and make further changes to improve your daily eating habits.
    perfect is bullshit
  2. Set a reasonable and very doable exercise goal. 
    Deciding that, as of January 1st, from doing no exercise per day, you’re going to be in the gym 2 hours a day and do a thousand crunches and a  zillion squats, because you read that’s what your favourite movie star did to get ready for her recent action flick (or your favourite fitspo girl on IG does this, or your friend, or whoever), is naive and unrealistic. We both know this is a pie in the sky strategy and isn’t going to work long term, if at all.
    What to do instead: Choose a  reasonable activity goal. For a beginner, that might mean 20 – 30 minutes a day of activity. That’s more than enough for someone who was previously sedentary. After a month or two of consistency, you can step up your efforts. Exercise is extremely important for good health, but too much can be counter-productive and unsustainable. Anything too time consuming and elaborate is probably going to last a month or two maximum. Adopt an approach you can turn into a lifestyle, doing things that make you feel energised and that you enjoy with a reasonable time commitment. As you get fitter, you can and should up the intensity.
  3. Find a support network.
    A support network might be a friend that has similar goals to you that you can begin your journey with, it can be starting a blog or online journal in a weight loss community filled with likeminded individuals, or it might be hiring a trainer than you stay accountable to and helps you design a good strategy. There are lots of ways to find support these days, you might try one option, or you might want to try them all to give yourself every advantage to success. Try everything and keep the stuff that works and you find helpful. Certainly in the first month or two, having a friend in the gym can help with the intimidation some people feel when they start going to the gym. If you don’t have someone, pay a trainer. It’s worth it if it gets you in there and has you doing the right things.
  4. If you fall off the wagon, get right back on!
    Don’t stop. We all have our ups and downs, but the difference between people that get fit and make it a lifestyle and those that don’t is quitting. Don’t be a quitter. There will be days that you ate too much or you missed a workout, but who cares? Pick yourself up and try again. This isn’t a pass or fail, one shot exam. Fitness is a way of life. It’s a journey. It’s always a work in progress no matter what level you’re at. In case you missed it, perfection is bullshit. Some days you’ll have more energy than others, some days you won’t be motivated to work out, some days you are just dying to have that piece of cake and whether you have it or not, ultimately doesn’t matter as long as you keep going in the right direction.

Remember, the successful strategy is not the “perfect” strategy, rather it’s the one you can  stick to long term and incorporate into your lifestyle. Stop trying for perfect. Perfect is bullshit.

My goals for this year are to achieve a 300lbs deadlift. I’d like to be more kind, gracious and patient in all matters. To stop dropping F-bombs… gah! So uncouth and unladylike! And drink less expensive cocktails… they’re a wallet and a fat loss killer and they have got to GO!!! I’d also like to get serious about yoga this year and incorporate that into my routine. And meditate.

What are your goals for 2014?

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New Years Resolutions Part II, Staying Motivated!

Yesterday, we talked about how important it is to “pick up the ball and keep playing”, even after we lose focus and get sidetracked in some way from our primary goals. Then I gave you guys a few simple strategies to remind yourself of what you really want and who you really want to be.

If you’re reading my blog, you probably want to be “fitter” – this usually means being physically capable, faster, stronger, more endurance, better general health and whether you want to admit it or not, you probably want to look better naked!

So let’s focus on that.

You have to adopt the mindset of a physically fit person.

The strategies out lined in my previous post all serve to help you develop that – visual and verbal cues that keep the person you want to become fresh in your mind.

The mind is your most powerful muscle.

What usually happens when we set out on a diet or fitness regime is that we are all fired up and motivated for the first week or two and then we fizzle out and revert back to our old, self-defeating habits.

It’s beyond the scope of this post to go into “why” in great detail, but very basically, you’re going to default back very quickly to whatever it is that you believe and think about yourself.

Please re-read that paragraph. Let it sink in.

So what we’re doing with our visual and verbal cues, our affirmations and vision boards is changing what you think about yourself.

It isn’t new age, airy fairy fluff – it is science. It is how our minds work.

I am a very positive and happy person, but sometimes I still struggle with being kind to myself and believing nice things about myself; it’s a work in progress for all of us. But it truly is the first step you can take to changing your mindset and changing your behaviour and it’s as crucial to your success as getting in your training and eating correctly.

To help you get started, here are a few gems I have used in the past to set my goals for the day and keep me focused on eating right, training hard and staying positive:

I am fit, healthy, happy and strong.

Each day, I eat the correct foods to fuel my body, I drink all my water and I train hard to build my best body ever!

I love eating healthy food. Eating good food makes me feel great.

You have to start thinking like a fit and healthy person. Fake it til you make it! Act as if! When you think like a fit and healthy person, you will start acting like a fit and healthy person… and it will be your default response. Meaning, you aren’t going to have to consciously think and force yourself to make the right choices at lunch… and then pat yourself on the back for being good on your diet. That’s what an unhealthy person who is on a temprorary diet does. A truly fit and healthy person chooses the right foods to eat because that is just how they eat, and furthermore, they enjoy it.

It’s a process and a huge part of that process is changing your thinking and changing what you believe about yourself. One supports the other. You make a small effort, work on changing your thoughts, your mindset shifts into more positive territory, another small effort re-inforces all the positive changes you are making, you think happy thoughts, more mindset shift… The sum total is a new you.

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New Years Resolutions… Make Them & Stick To Them!

It’s that time again, where the year is young and we have a fresh slate with which we can start anew!

It is exciting! 2013 is here, what are your plans?

Mine include smashing my strength goals, hitting new PR’s, continuous improvement in all things health and fitness, as well as becoming conversational and confident in speaking Italian and maintaining my blogs. They’re all doable, but they are also things that require focus, consistency and for me to make them each a priority week in and week out.

This is what it takes to make things happen. Action. Focus. Doing your best, and doing it all consistently.

Don’t drop the ball! And if you do, pick it back up and keep playing!

The biggest thing is, whether it’s a diet, or an exercise program, or learning a language is that if you fall off the wagon, don’t give up. Just get back on the path. Refocus. Don’t dwell on the mistake you made or how you “weren’t good”, just restart by taking a small step and doing that small action each day that you may have let go of and get back on the path towards your goal.

“Start where you are. Use what you have. Do what you can.” – Arthur Ashe

Things That Help:

1. Pictures of your goal. Words of affirmation on your desk or fridge. Remind yourself of what you want and what you’re working to achieve, remind yourself WHY you want to achieve it.

2. Create a Vision Board. This is similar to Step 1, but on a much grander scale. This is lots of fun.

3. Write down your 3 or 4 of your most important goals in a positive format EVERY NIGHT in a little notebook you keep beside your bed. Review what you write down and think about it and visualize it as reality. This will take you maybe 5 minutes each night. Then go to bed. Repeat the review process in the morning and go about your day. This is a really powerful exercise that will get you focused on what you want to achieve.

Tomorrow, I’ll elaborate on these 4 important and helpful strategies to help you go after and achieve your fitness goals, but really, you can apply them towards ANYTHING.

I hope you each get everything you dream of in 2013 and so much more!