In January, we have the best intentions for the year ahead. We’ve made our resolutions and goals. The gyms are packed with enthusiastic people looking forward to improved health and fitness. Sadly, for many, that enthusiasm will soon wear off. But if you follow these simple tips, you can keep those goals in sight and ensure that they don’t fall off your calendar by the beginning of March.
- Put your workout on your calendar.
Many people are very good at putting business and doctor appointments in their calendars, but their workouts live on a “to-do” list instead. Unfortunately, this means their workouts have to get squeezed into whatever time remains after everything else gets done. Instead, make it a habit to book the time for the workout and then treat it like a meeting for which you can’t be late. Perhaps the biggest pitfall here is not setting aside enough time. Make sure you’ve accounted for the time to get to the gym, change your clothes, shower and eat something afterward.
- Write down your goals.
My good friend has a white board at the front of his indoor cycling studio that his athletes write three goals on. All year long, we see that board and read over the goals as we pedal away. It reminds us of our intentions and why we’re working hard – especially in the middle of the long, dreary winter. You can find similar motivation by writing your goals some place where you can see them frequently. When you do that, you are making an agreement with yourself and solidifying your ambitions.
- Tell someone about your resolutions.
Peer pressure may have a negative connotation in some settings, but it can be a very powerful and positive force in helping us reach our goals. When you tell people about your goals, you can count on them to ask you about your progress. For most of us, this is a helpful form of motivation because we don’t want to let those around us down – perhaps even more than we don’t want to let ourselves down.
- Ask for help or hire a coach.
So often, we set ourselves off on a journey and only have a vague idea of how to get there. Enlisting the help of experienced friends or coaches not only helps keep you on track, but also gives you the skills to achieve your goals. One of my new clients, for instance, wants to run a 100K ultramarathon this year. After reading my outline of the milestones she needs to meet first, she felt daunted by the challenge. But, as I assured her, the plan is a guide that will get her there and I will help her along the way. Had she not sought help, she would have felt even more overwhelmed.
- Get yourself a workout buddy.
Having someone else along for the ride is another powerful way to keep yourself on track. When I trained for my first 50-mile trail race, I asked two friends to join me on the journey. Looking back, I can’t imagine having done all of those long training runs alone. Creating a shared journey helps us along on our path and gives us someone to share it with on the way.
Giving yourself structure, reminders and maybe even some peer pressure will make all of the difference in achieving your goals. I wish you all good luck and a Happy New Year. This is a great article by Joe English.
Every year at this time the gym will be bustling with newbies who are hoping to attain their ideal body and about 6 weeks later those dreams have come to a harsh reality. The key to making your resolutions work is to worry more about being better than you were yesterday and keep the commitment all year long even if you miss a week here or there. Too many people focus on the wrong mindset and then end up getting frustrated and giving up. It’s about the progress and the experience rather than just about the scale weight. If you have questions or need help with your resolutions call Xcellerated Speed Training at 610 334-4120 to get started today.