It seems hard to believe that we’re already in March! It seems like yesterday, I was yelling, “Happy New Year” and writing down my goals for 2019, which got me thinking… Am I on track to reach my fitness goals this year? Was your New Year’s Resolution to finally lose those last stubborn 5 lbs? Maybe it was to run a 5k or a marathon? Maybe it was to start a fitness routine and simply feel better? Whatever your resolution was, ask yourself, “Am I on track to reach my goals? Have I plateaued? Am I repeating the same workouts and expecting different results? Have I given up?” If you aren’t where you wanted to be by now or if your resolution seems to be the same year after year, then peep my checklist for tackling even your toughest fitness goals once and for all! Ask yourself...
1. What Is It I Desire?
Whether it’s increasing muscle, losing fat, increasing cardiovascular endurance, or sticking to a healthy meal plan, ask yourself what is it that I desire? When a workout gets tough or you can’t find the motivation to get out from underneath the blankets on a cold, rainy morning, remind yourself of your desires and why you started in the first place.
2. Write It Down!
A goal is not a tangible thing unless it is written down. Write down detailed
goals and put them in a place where you will see them often. I love sticky notes
and I put them everywhere! Write down your goals and stick them to your bathroom mirror, your desk at work, or your refrigerator. Physically seeing your goals everyday is a great way to be regularly reminded of your goals and why they are important to you.
3. WHY Do You Want This?
I can’t stress enough how important it is to find the REAL reason you want to achieve a goal. Often times I will ask a client, “What is your goal” and I will hear something like, “I want to lose 10 lbs.” Naturally, my first question is why? Without hesitation they usually respond something like, “Because I want to be healthy.” I follow up with, “Why is it important to you to be healthy?” They respond, “Because if I was more healthy I could fit into my favorite pair of skinny jeans.” “Why is it important to fit into your skinny jeans?” “Because that was the last time my husband said I looked hot!” This was a real conversation I had with a client, now my gut instinct was to tell her to trade in her husband, but a lot of times it is these emotional reasons that are what really drive us to reach our goals. To find your emotional reason, just keep asking yourself “why?“
4. Do You Believe You Can Achieve This Goal?
This is what separates the people who achieve their goals and those who do not. Do you believe 100%, without a shadow of a doubt, even when times get tough and your goal seems out of reach, that no matter what may get in your way that you will achieve your goals? Phew! That was a mouthful! You must believe in your goals, but most importantly you must believe in yourself! My clients will tell you that I am their biggest cheerleader, I KNOW they can achieve their goals, but I can’t do the believing for them. Believing in yourself and having a glass half full attitude will get you far!
5. Do You Have a Plan?
Just writing down your goals isn’t enough. How are you going to get there? What steps do you need to make along the way? More often than not, people have great intentions to reach their goals, but no plan in place to do so. What results is a person in the gym wandering from machine to machine, exercise to exercise, hoping to reach their goal. No one plans to fail, they fail to plan.
6. How is This Plan Different?
Have you tried to achieve this goal before? Are you using the same plan that didn’t give you the results you were looking for the last time? Getting outside our comfort zone can be a scary thing, but doing the same thing over and over and expecting a different result is just going to leave you feeling like a frustrated hamster spinning a wheel! In the beginning, you may notice the pounds falling off or the muscle being packed on, and you’re psyched that your hard work is paying off. Fast forward a few months, and your body has adapted to the same old routine and is now using less energy, even though you’re putting in the same amount of effort. While doing something new might feel scary, it’s necessary to keep from plateauing. As the saying goes, “Great things happen right outside your comfort zone, so get comfortable feeling uncomfortable.”
7. What is Your Deadline?
Deadlines create a sense of urgency. What is yours?
8. What Are the Obstacles I Will Face Along the Way?
By identifying the obstacles that you may face along the way, you will be better equipped to take them in stride, rather than letting them derail you from reaching your goal. Hope for the best, but be prepared for the worst.
9. Do You Have Everything You Need to Reach Your Goals?
Do you want to run a marathon? Joining a running club could be a great support system. Do you want to eat healthier, but don’t know where to begin? Maybe it’s time to consult a nutritionist. Have you been trying to lose weight for years, but just can’t get there? Maybe it’s time to hire a personal trainer. Sometimes we all need a little help. I’ve been a trainer for over 13 years and I still call upon my personal trainer when I need some advice or a word of encouragement. (Coach Ro, you're the best!) Don’t be afraid to ask for help!
10. Never EVER Give Up!
You must erase the word, thought and idea of quitting from your mind. You have to ask yourself if you're willing to put in the mental and physical work necessary to reach your goals? Not for a week or a month, but until you reach the finish line. Have faith in yourself... And in the end you will emerge a stronger, healthier and more resilient person!
Kalene Walsh is a Certified Personal Trainer with 13 years of experience training men and women of all ages and abilities through every stage of life. She is also a local Hoboken mommy to her 4 year old son, Cash.