Set goals, track goals, beat goals!
Everyone has fitness and body goals, but often these goals feel unreachable, too difficult, too time-consuming, or just not worth the effort. Have you ever had that feeling? You decide to take the plunge and go for your fitness goals by setting out to do it; then, after a few weeks, you get tired, too busy, aren’t seeing significant changes, so you say, to hell with it!
Well, I always say, where there is a will there is a way. I’m not sure if it’s just me, but I say that a lot! In my opinion, it boils down to a few
- Motivation
- Expectations
- Determination
- Discipline
- G
oal setting
Let’s start at the end, as that’s really the beginning.
Goal Setting.
Setting the right goals is going to make or break your fitness goals mission. If you set them too high, you’ll fail, because you feel you can’t get there, if you set them too low, you’ll fail, because you will feel you are getting nowhere. Finding that balance or middle ground is the way to go.
Okay, how to find the balance then Hourmont? That’s what you are thinking now, right?
Here we go, there’s a simple way to do that, but you have to be honest to yourself, or this won’t work.
First, what personality are you? Do you always try to over-achieve (go-getter), or are you more on the sheepish, cautious side?
Planking. I set myself a planking goal of 5-minutes some time ago, which after a couple of months of training, I reached. I was determined and motivated to make it. Next, I set myself a planking goal of 10-minutes. I haven’t gotten close to that goal yet, because I haven’t been determined enough, nor motivated I realized. I’m going to change that now and work towards my 10-minute plank!
Follow this rule:
Go-getter: set your goals, think about them for 24 hours, then cut in half, proceed.
Sheep: set your goals, think about them for 2 hours, increase by 50%.
Done!
Next; Discipline.
This one is simple. I mean, it’s clear, not easy for many to execute. But, what I’m saying is simple; keep it up, stay disciplined, and it will work. You’ll reach your fitness goals. If you don’t stay disciplined and tend not to follow through, stay on the sofa, and watch Netflix.
I don’t want to be an ass with this, but again, discipline is what you need to follow your set goals and succeed.
Determination.
This one is a bit of a strange one as it kind of goes without saying and ties in with discipline, but then again, it does represent something more specific, especially in this case.
The Cambridge Dictonary describes determination as follows:
The ability to continue trying to do something, although it is very difficult
Yes, I like that, that sums it up. But, then again, it doesn’t have to be difficult as such, that’s a matter of your perspective and…
Expectations.
Expectations; not to be mistaken with goals. People very, very often place far too higher expectations on themselves, others, and situations. Don’t expect too much from yourself too quickly, and for that matter, just don’t expect.” Just Do It”, as Nike’s tag line says. Side note: Interesting where Nike took that tag line from, take a peek.
Take things day by day, stick to your plan (as best you can), and just go with the flow, go with your life, and how things unfold. Stick as best you can to your set goals, stay disciplined, be determined, and then you don’t have to rely much on expectations.
Last but not least; Motivation.
This one can be tricky, I know, and it’s often much harder to handle than all of the above. Especially during these crazy times, we are going through now. Staying motivated is, of course, paramount, as if you don’t, you are very likely jumping on that train south again, the one called “what the heck.”
How to stay motivated then? Good question.
To be honest, I don’t have a clear answer for that one, as everyone has their way to stay motivated, or not, because it’s a very personal thing. However, my experience tells me that motivation can be achieved or increased in several ways. Let’s check them out:
- Positive Self Talk
- Meditation
- Walking (please read about walking here)
- Plenty of Sleep
- Focus
- Reward Setting (I don’t recommend that one)
- Honesty
Practical Tips:
Smartwatch.
Buy a decent Fitness or Smartwatch. I use the Garmin Fenix, as it has it all and is super durable, and the battery lasts for over one week. Set your number of steps per day, and set reminders to keep up the walking, complete the steps, or the exercises you have scheduled for the week. I find smartwatches super helpful to keep me on track.
Schedule, schedule, schedule.
Make a schedule and plan your fitness and movement week, just like you would plan your workweek and appointments. Your appointments with yourself are just as important as appointments with others! Please remember that.
Plan fun activities.
Make sure your movement and fitness schedule includes stuff that you like and can have fun with, is playtime. So don’t just push yourself hard with cardio or strength training. Take time to have fun times too!
All in all.
Your motivation will come from not expecting too much, being determined to succeed, exercising discipline, and setting sensible goals.
Of course, it’s not always going to be sunshine every day. Some days you will do great, other days you may feel that you sucked, and let yourself down. That is precisely when you do have to say, to heck with it, and “I’m good, I’m strong, and I’m going to get through this and reach my fitness goals, step by step.” And, pat yourself on the shoulder every day and tell yourself just that. Because nobody else will.
Thanks for reading.
Rob
Former Olympic Athlete & Certified Health Coach
“It is my mission to educate people on how to lose weight, how to build a healthy, strong heart, body, and mind, supporting a longer life.”
