The last two weeks of the year is when many people start to mail it in, with the mindset that within a couple of weeks, they will have an official clean slate. The level of discipline is minimal around the cookie platter in the office this time of year. These days will soon be replaced with a ferocious drive to get things done. I recommend that the last month of the year be a time to reflect on the past year, but specifically on things that obstructed you from attaining your goals. Health and one’s overall fitness are a popular goal, so for the purpose of today’s post, I’ll share with how I feel you should approach picking goals, and then achieving them.
Years ago, when I lived in NY, I trained a gentleman who worked in the garment industry in New York city. We hit a problem soon after he hired me. In the first two months, he missed a third of his training appointments, having to cancel last minute. Work issues consistently came up. We were trending in the wrong direction. I recommended we move our workouts to early mornings before work. He agreed to give it a shot. He went on to be very consistent in his workouts and rarely missed. Consistency led to him making noticeable improvements. When picking a goal, if it’s a goal you’ve struggled with in the past, think about what obstacle has been blocking you from reaching the goal. If you don’t address the problem, you’re doomed to repeat it over and over.
Takeaway- Trouble shoot the reason for past failures.
The next thing is to start small. We have all heard the suggestions of taking small steps in the beginning. For example:
· Keeping the house tidier may start with putting one piece of dirty clothes in the laundry.
· Be a better partner can start with making a cup of coffee for my partner every morning.
· Reading a book every month may start with reading one page every evening before bed.
I tell my coaches that I consider it a win when we have a new member and they say, “That’s it?” at the completion of their first workout. I want to establish a feeling of accomplishment and not overwhelmed in the beginning. When creating behavior changes, you must feel that you can complete the task. The small wins amount to big changes over time.
Takeaway- Start small.
When working towards a new fitness goal, give yourself a realistic timeline. I commonly observe new members frustrated with their gains initially. I know losing 5 pounds in a month or increasing the weight you lift by 2 kilograms (4.4 lbs.) doesn’t sound impressive but remember you’re in the long game. Five pounds of fat loss leads to twenty, and before you can press a 20kg kettlebell overhead, you must hoist 10kg. Years ago, New York Newsday fitness columnist and author, John Hanc told me that he could coach anyone to run a marathon. He believed it so much that he wrote a book on how to run your first marathon. In the book, he explains how you need one year of training to complete a marathon. One year made the goal achievable.
Takeaway- Be realistic with the time to achieve your goal.
Goal setting requires thought time to create a strategy. Without a plan you’re hoping on luck and will power. Will power is a muscle and it fatigues over time. Living in Las Vegas, I have learned that you never want to bank on luck. Stay tuned for my post next week with more tips on how to make this year the best year ever.