Updated: Mar 1
Set Goals Not Resolutions
A goal is a dream with a deadline. ~ Napoleon Hill
Resolutions don't work because they are not well-defined, and they are built on your best intentions to be different. Resolutions require willpower, which we all know is depleted by January 2 for most people.
Goals do work because they are well-defined and built on an actionable plan with built-in progress monitors and milestones.
You can't just say, "I'm going to get into shape and lose weight this year!"
And then leave it to chance as to whether you achieve these goals or not.
You must get specific.
What does "getting into shape" mean for you?
Perhaps you want to run a 5K, or maybe you want to walk up three flights of stairs without being winded. Maybe you just want to have more energy during the day.
Whatever "get into shape" means for you, be specific.
How much weight do you want to lose?
Choose a realistic number and write it down. Research shows that healthy weight loss is about 1-2 pounds per week. This realistic number enables you to develop a healthy lifestyle to maintain your weight-loss progress and avoid the yo-yo weight-loss/weight-gain cycle.
Tips for creating goals: A rule of thumb for developing achievable goals is to use the S.M.A.R.T. goal guide. Make your goals, Specific, Measureable, Achievable, Relevant, and
Time-bound for best results. Make sure to include where you are today to start. Like using a map with the, "you are here dot," you can't get to where you want to be if you don't know where you are today. S.M.A.R.T. goals give you a road map to get to your final destination with an estimated E.T.A.
Create the Path
The journey of a thousand miles begins with one step. Lao Tzu
Like charting out your path on a road trip, you must create a plan to arrive at your goal destination.
If you don't have the map, you won't know how to get to where you want to go.
Chart your course. Determine the next right step you need to take each day to arrive at your ultimate destination.
Studies show that people who use smaller, attainable goals to achieve their ultimate goal have greater success than people who don't. Smaller goals are achievable in a shorter amount of time and create momentum. Success breeds success.
Tips to create your path: Write out where you want to be in a year from now. Then back it up to where you are today and determine the gap. Determine what your smaller, monthly, weekly, and daily goals are that will get you to the future you want.
There is only one way to eat an elephant, one bite at a time. ~ Desmond Tutu
Determine Your Why
When your why is big enough you will find your how. ~ Less Brown
Why do you want to get into shape and lose weight?
Has a doctor told you that you need to?
Are you tired of feeling tired all the time?
Do you feel defeated by the mysterious aches and pains that seemingly just show up overnight?
All of these things can lead to a less enjoyable life, which impacts your productivity, relationships, and energy levels.
Once your specific goals are determined, you need to visualize how your life will be different once you accomplish them. Within that vision lies your why.
Why is it important for you that 2020 be different?
What will you be able to do that you cannot do now?
How will that impact your overall sense of well-being?
Tips to determine your why: It's helpful to create a visual representation of your goal to help keep you on track. Create a vision board with pictures of the activities you will be able to enjoy once you accomplish your goal. Cut out words from magazines that describe what your future life will be like and post it in a prominent place where you can see it every single day. It will remind you of your why, and what you're looking forward to.
Accountability breeds Response-ability. ~ Stephen Covey
Many people fail at their fitness and weight-loss goals because they don't have the right support.
They search online for the latest fad diet, join a cheap gym designed for 20-year-old bodybuilders, which doesn't work for people their age, and they fail to change their core habits. Then they get frustrated because they don't see results quickly and abandon the fight.
You don't have to do this alone. Get some help!
Help comes in two forms: Professional and personal.
Professionals have the expertise and training that you don't have. They have the experience and knowledge that the 19-year-old at the big box gym didn't get when they went through a week-long certification program to learn how to train you.
Professionals know about mobility, functionality, strength, and nutrition for people your age. They have the experience to apply their knowledge and training to your specific needs. You're more than a number, or a one size fits all training program. A trained professional will ensure you're on track to achieve your fitness and weight-loss goals.
Who are your cheerleaders? Who are the people you can share the journey with that will help and encourage you in your own life? Find at least one person who will challenge you and help you to do the hard things because getting into shape and losing weight is a journey, and if you do it right, it will get hard. You will need people who help you to stay the course and remind you of what you're trying to accomplish.
Reward Your Progress
For every disciplined effort, there is a multiple reward. ~ Jim Rohn
Make no mistake about it; it's hard work to get into shape and lose weight. And while achieving the smaller goals along the way is a reward in and of itself, it's also essential that you give yourself an additional reward.
But don't use food as a reward. You're not a dog!
Choose a reward that you wouldn't usually allow yourself to do or to have — a new piece of work out wear or a new pair of jeans. Maybe spend additional time with friends or take a short get-away trip.
Whatever you choose, make it something that you're really looking forward to, so it acts as a motivation for you.
You can crush your fitness and weight-loss goals in 2020. Set specific achievable goals, create your road map, determine your why, get help, and reward your progress. You will enjoy living life to the full when you do.
Are you ready to take your fitness goals to the next level?
At The Blueprint Experience, our trained professionals empower and equip you to set achievable fitness and weight-loss goals so that you can live a pain-free, abundantly healthy life.
ABOUT OUR AUTHOR: Blueprint member Kaylene Mathews is a freelance writer specializing in health and fitness, and personal development. Learn more at www.kaylenewrites.com.