I hope the holidays treated you well! I know we’re kind of at the tail end of them with New Years just around the corner! Does anyone else think that this year went by incredibly fast? I swear last week it was April.
Anywho…I thought this weeks post should be about what literally everyone does for the New Year: setting goals. Goals that you’re actually going to stick to past the 2 week excitement period. Cause let’s face it, that’s about how long New Year resolutions last. It’s fine, I’ve been there too. No judgments here. But here’s the deal. We are going to change that because, well, what’s the point of setting goals that you don’t accomplish. Of being in the same place next year. That doesn’t sound fun at all
I am going to lay out a no BS guide to setting goals you’re actually going to keep. Let’s get started, shall we?
Disclaimer: this post contains affiliate links which means I may make a small commission if you choose to purchase using my link at no cost to you. If you do, I appreciate you.
1. Stop Bullshitting Yourself
Sorry, not sorry. Tough love, baby. I give it to my clients all the time. And it’s not to make you feel insignificant, or worthless, or anything like that…it’s to remind you of who the hell you are. Of what you can accomplish. So here’s how we do it.
Have you ever set a goal and then continuously given excuses as to why you’re not accomplishing it? And majority of the time, it’s not your fault, right? It’s outside influences. “I want to lose weight, but no one will support me”.
First of all, if that’s the case, you need new people in your life. And why are you doing it for other people? Who cares! Do it yourself! And you know who would support you? A personal trainer. (We’ll get more into that later)
Or the biggest excuse I’ve heard… “I’ve tried everything!“. Really? Everything? Bull.crap. You’ve tried over a million ways to lose weight. You only eat clean and you workout consistently. If that’s true and you’re still not losing weight, then I feel you. If not, then stop complaining, you’re not getting anywhere.
Down and Dirty With The Specifics
So here’s where the first step comes in. I actually got this idea from Tony Robbins, because he’s just freaking phenomenal. If you haven’t listened to anything of his, I promise you’ll get so much out of it . And he has like a bazillion videos on YouTube covering all sorts of things (like this one here). Give some a listen, you won’t regret it.
Okay so little tangent, so let’s get to the juice. You need to pick any part of your life that you’re unhappy with. For all intents and purposes of this post, I’m going to assume you’re unhappy with your weight.
I want you to be as specific as possible. Where are you in that aspect of your life? Are you 22.3 lbs overweight from where you want to be? Are you 3 miles short of how far you want to run without stopping? BE SPECIFIC, or this doesn’t work.
Discover Your Rituals
Okay, now that you’ve got that down, what rituals got you there? This is where the no bs-ing comes into play. Do you eat out more than you eat at home? Do you have one too many cheat meals? How about sleeping in instead of getting your butt out of bed to go workout? Look at what you do on a daily basis, because those are rituals you’ve created.
Once you’ve written down where you’re at, and what go you there, you need to make a goal, which leads us to step number 2
2. Make Your Goals S.M.A.R.T
I’m sure you’ve all heard of this because let’s face it, the concept isn’t new. This step is CRUCIAL if you want to accomplish your fitness goals. This is where we kick the ol’ “I wanna lose 15 lbs” in the butt. Here’s the breakdown of what each letter means:
Let’s go ahead and go over an example to kind of drive these SMART goals home.
Okay, so maybe you do want to lose 15lbs. That’s a good start. Why do you want to lose 15 lbs. Instead of “I want to lose 15lbs”, let’s change it to “I want to lose 15lbs so I can fit into my favorite summer dress”, or something along those lines that will move you to action
In what way are you going to measure your progress? Are you going to use the summer dress and how it fits? What about weekly weigh ins? Or maybe you’re more fond of measurements. Whatever the method, make sure it’s something where you can notice improvement. For example, if your favorite summer dress is a one size fits most maxi dress, maybe opt for the weigh-ins or measurements.
Do you have the resources available to accomplish what you’re wanting? 15 lbs is very attainable. Are you prepared with a gm membership or workout DVD’s? Yes? Excellent! No? Get on it! You’re definitely going to need those once you get started
I think this one kind of correlates with attainability but has more of a time stamp on it. Losing 15 lbs is realistic in a month and a half (1-2 lbs a week is a healthy amount). Losing 15 lbs healthily in a week, isn’t.
When do you absolutely want to fit perfectly in that summer dress? Is it for a special event or just so that you can get the most use out of it for the summer? Here is where you answer that question
In the example, by filling out all of these questions, we can go from “I want to lose 15 lbs”, to “I want to lose 15 lbs by June 1st so that I can fit into my favorite summer dress to wear to our family reunion”. Can you see how much of a difference that makes?! That second goal makes me want to get off my butt and workout right now!
3. Execute Your Plan of Action (PoA)
Plan of Action, or PoA, is one thing my best friend Anna and I talk about a lot when we’re spouting off ideas to conquer the world (not really, but it has a nice ring to it).
One time in particular, I remember I was talking to her about doing a photo shoot. I was like well, I think I want it to happen the beginning of December but I’m not sure. Her response? Okay, what’s your PoA. It caught me a little of guard because I hadn’t planned anything! Your PoA is going to be the HOW
Determine Your HOW’s
That 15lbs you want to lose by June 1 to wear your favorite summer dress to your family reunion….how are you going to lose it? And let me be clear. Just saying DIET AND EXERCISE aren’t gonna ride.
How many times are you going to the gym? What are you going to do once you get there? What things are going to change in your diet? Are you going to try a specific one? These detailed questions need to be answered! Once they’ve been answered, EXECUTE them. With no excuses.
4. Utilize Your Resources
Now we have the goal and the PoA, so where do you go from here? Here, my friends, is the accountability phase, and it comes in many shapes and sizes.
One resource you can utilize, is professional help, and it comes in the form of personal trainers. This is honestly my number one piece of advice to you. If your PoA includes attending a gym and working out, I PROMISE you, signing up for personal training is one of the best things you can do. It takes 66 days to reach automaticity. The BEST thing you can do when you first start out is having someone to guide you and hold you accountable.
Just sign up for 2 months, and train every week the same days, same time. This will make such a difference in the long run. Also, if you get the right trainer, they train so you can start comfortably working out by yourself. It was one of my favorite parts of being a trainer! I love my cients and was always sad to see them go, but also SO PROUD of when they’d come to me and say “I feel comfortable now”. There’s honestly not a better feeling.
If you don’t have the funds to sign up for a trainer, there are plenty of workout DVD’s and onlyine tools you can use. Some of my favorite DVD’s are made by Jillian Michaels like 30 Day Shred, Ripped in 30, and she even has a yoga one. All guaranteed to kick your butt.
Not so much into butt whooping and want something more low key that still burns? Try Barre Conditioning. Those ‘little movements’ make me want to scream curse words at the top of my lungs.
5. Consistency is Key: Don’t Give Up
The last step in actually achieving your goals is to not give up. I did a post recently about what to do if you gain weight when you start a new workout program which you can find here.
The moral of that story is don’t give up. You are going to do better in the long run if you are losing weight correctly, at a healthy pace, while creating healthy habits along the way. Remember why you set this specific goal/ New Year resolution and keep on keepin’ on. I’m here to help if you have any questions or need accountability. We’re a team.
80% of New Year resolutions fail by mid-February. Don’t let that happen to you. What are your fitness resolutions for 2019?
Until next time babes,