I’m sure at some point you’ve experienced the surge of optimism and energy that comes with the turn of a new year. All of a sudden everyone is committed to setting goals and the majority make the effort to achieve them. However, as the year goes on, all too soon the optimism that you had fades away and you give up on the goals you were once so eager to achieve.
They say 92% of us give up on our new year’s goals. This year, will you be part of the 92% or the 8%? Choose your statistic.
In relation to health and fitness, I believe that your New Year’s goal should last beyond the 31st of January and even beyond the 31st of December Your goal should lead you to a lifetime of success. What’s the use in setting a goal like, “I want to get fit for summer”. Why not set the goal, “I want to get fit for life”. We can all make goals but as is proven every year, not all of us will achieve them. Our health is one of the most important things we have as it is a crucial factor that determines whether we live or not and even whether we live our lives to the fullest or not. The importance of health is what has led to create this post to help all of you create and achieve health and fitness related goals for life. These tips have helped me and my friends to smash our goals and make success a lifestyle.Without further ado, here are my tips:
Hold up, hold up!
Before I teach you how to stick with your goals, there are some things you should have done already.
- You should already have a set list of goals.
- Your goals should be SMAT- Specific, Measurable, Achievable, Timely. I took out the ‘R’ from the well-known ‘SMART Goals’ theory as your goals should be bigger and wilder than what reality deems possible! Dream beyond the realms of reality!
Okay, now lets proceed with the tips.
1. RANK YOUR GOALS
Ranking your goals is very crucial so that you can organise and prioritise them in terms of importance. This also avoids you looking at your list and trying to tackle all your goals at once. As a human, you can do a lot of things but you cannot do everything. Although you may deem yourself as the best multitasker in the world, sometimes it is better to pace yourself. As the famous saying goes, slow and steady wins the race. Well, you don’t have to work towards your goals slowly but I would definitely recommend doing them steadily. Here is an activity for you to do:-
- Look at your goals written on a piece of paper.
- Create 3 categories to place your goals under.
- These categories are 1. Urgent; 2. Important; 3. General.
Here is an example:-
- An urgent goal could be that I need to lose 5kg by my wedding in March.
- An important goal could be that by the end of June, I would love to be able to do 20 pull ups in a row.
- A general goal could be that you would like to improve your overall fitness for life.
- In order to achieve these goals, I would focus 2 set days a week on doing intense exercises that would contribute towards weights loss, 1 set day a week practicing my pull ups and the rest of the week/in my free time educating myself on fitness.
Creating set times/days to focus on your more urgent goals each week ensures that you achieve them in the time- frame required. Some goals are more urgent than others and it’s always important to put time-frames on your goals.
2. SET MINI WEEKLY AND DAILY GOALS
Leading on from the first point, it’s important to set weekly or daily targets that would lead you towards your overall goal. There is no point in setting a goal for setting sake. How will you actually focus your time on achieving it? The little efforts you make everyday all add up and will lead to overall success. This is how I plan my weeks:
- I set action points for each week that I would like to achieve in relation to my bigger goal.
- Then, I devise the strategy/actions that I can do each day of the week that will lead me towards achieving my overall goal.
I do have to mention a word of caution. Don’t be too hard on yourself if you don’t achieve your desired goals by the end of the week. There is no external pressure forcing you to do this so make sure your goals are achievable and adapt to you lifestyle e.g. the amount of time you have during the week. There is no point in setting ambitious goals one week when you 100% know that your schedule is jam-packed. Your weekly goals should be much smaller and achievable. Also, you don’t necessarily have to work towards your goal every single day. I used to be so hard on myself when I would just be sitting around at home instead of working towards my goal and then I realised that I am only human and I need rest days.
3. DO MONTHLY OR QUARTERLY CHECK-INS
Every three months, I go back to the goals I’ve written down. This is a practice I started in 2016 that enabled me to look through what I had achieved and what I needed to focus on more urgently. Doing goal check-in sessions is also a great way to create new goals for when you’ve smashed your old ones and this ensures that you are constantly progressing. For example, if your goal was to drop 10kg and you achieved this by June, then you can set a new goal which could be, for example, continue exercising 3 times a week for maintenance. This ensures that you avoid treating health and fitness like a temporary fix but rather you treat it as a lifestyle. You can do check-ins monthly, or quarterly but make sure you do actually reassess your goals a couple of times during the year.
4. TELL SOMEONE ABOUT YOUR GOALS
Telling others about your goals is one of the most effective ways to make sure you achieve them. They say that sharing your goals with someone increases the odds of you achieving them by 92%. I definitely agree. I have started choosing a couple of people in my life to share my goals with. I make sure that these people are just as motivated as I am and also, that these people are generally positive. This is effective as they will encourage you to keep going and in a sense, you will be accountable to them. Also, having someone who has similar goals with you around and working towards them together makes it a fun bonding experience for the two of you and the positive language you will speak towards each other will lead towards a more positive and healthy relationship!
So these are my personal top tips that will enable you to smash your goals and lead an overall healthier lifestyle. If you have any useful tips to share, comment them down below or share them with me on my social media!
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