Just like clockwork. The first of January arrives and everyone’s mindset just changes. It’s time to get fit, burn fat, build mass and start training for that marathon you’ve always wanted to do. Unsustainable behaviours are adopted and before you know it you’ve fallen off the wagon and gone back, if not further back, to where you started. It’s ok don’t worry, there’s always next year. Enough of this nonsense. Let’s make 2017 the year you win! Here’s the top ways to make your New Years resolutions stick once and for all.
Don’t Make Resolutions, Set A SMART Goal
Without a goal to aim for you’ve got nothing to measure your progress against. You’re essentially taking a shotgun approach and clutching at straws. There’s a difference between a goal and a SMART goal that first needs to be addressed. An example of a goal is “I want to lose a few pounds” or “I want to step onto the Mr Olympia stage in September”. Both are goals, but neither are achievable or realistic and will basically set you up to fail. A SMART goal is:
S – Specific
M – Measurable
A – Achievable
R – Realistic
T – Time-bound
A great example is “I want to lose 10lbs for my wedding in 14 weeks time” or “I want to increase my lean body mass by 2kg by 1st September”. If you don’t do anything else today, I want you to scrap your resolutions, put pen to paper and set yourself a 12 week SMART goal. What do you want to achieve with your body during the first three months of 2017? Get this first point right and you’ll be amazed at how seemingly easier and manageable your goals become. If you need help with this you can contact me direct here. Once your three month goal is set you can begin to break it down into smaller manageable chunks. For example, what will you need to do this week to allow yourself to take a step forward in the right direction? I call these focus tasks and use them myself week in, week out.
Prioritise Enjoyment Over Results
Seeing results is good, but do you want to know what’s even better? Seeing results and actually enjoying the process! One of the key factors people can’t sustain behaviours, whether it be nutritional or exercise, is because they hate the process. It’s like self inflicted torture. And believe me when I say you can see results and enjoy it at the same time. Choose exercise modes you like, but also support the specific adaptations you need for your goals in mind. Learn how to eat for your goals whilst choosing palatable foods you enjoy. Create some balance in your lifestyle.
Is your life all over the place? Clearing up on your diary management can be one of the most effective habits you can use for long term compliance and adherence. Once a task is booked in a diary or calendar there’s a much higher chance it happens. At the very minimum you should plan your workouts in. Whether you can go three times or six, make sure they’re all booked in. You could even schedule in time for active recovery work, such as stretching and foam rolling. Meal prep in the evenings is another good thing you could potentially look at booking in. Take control of your life, don’t let it control you.
Master Meal Prep
What does meal prep mean to you? It conjures up an image of a bodybuilder type cooking up a large batch of bland chicken, rice and broccoli, but meal prep is much more than that. In reality not many people are willing or can commit the time to cooking up a large batch of meals at a single time. Meal prep is going to supermarket for a regular food shop. None of this popping to the shop and buying as and when you need stuff. Meal prep is having an idea in your head about what you’re making for dinner tonight or having for lunch tomorrow. Meal prep is looking at a restaurants menu before you go and making a smarter choice before you even get there. Meal prep is automatically knowing what constitutes a normal portion size for your requirements and goals. Meal prep is doubling up on meals and making extra for the following day. For example, making a chicken curry tonight? Cook twice as much and put the extra in a tub and have it for lunch tomorrow.
There’s something about asking for help that makes you feel a little inferior right? I know because I was once in that position. Too proud to ask for help and not wanting to damage my ego, I thought I could do it all myself. But since asking for help from various people it’s taken me a level up in life. My knowledge grew, I looked better, I felt better and my business started performing. Help with your goals comes in many forms and I wouldn’t rule any of them out, ever. The obvious examples are personal training, online personal training or even ebooks that you could follow to help guide towards your goals. Even things like finding a partner to workout with can help with long term compliance and accountability.