According to U.S. News, approximately 80% of resolutions fail by the second week of February. Too often we make our New Year’s Resolutions, stick to them for a month, maybe two, then all that work goes down the drain. Don’t quit on yourself this year! It’s a crucial time for this is when effort become habit. Use these seven tips to get through the pain of the gains. Don’t give up on another year’s worthy goals. It’s worth the effort….
1.Seek Performance Goals Over Image Goals
Don’t define your goal merely by what can be seen. Focusing on image goals such as, “I want to lose weight” pegs your your goal exclusively to the superficial leaving you nagging at yourself when results stroll in a little late. Performance-based goals are measurable and occur relatively quickly.
Examples of Performance-based goals are: Perform 1 pull up, perform 10 consecutive push ups, run a mile in under 10 minutes, complete a 5k, deadlift your bodyweight.
These goals show you quick results and generally keep you accountable to yourself. Once you reach one goal it becomes a rush to meet the next. So, keep your eyes on the prize…
2. Set Small-Measurable Goals
Make simple measurable goals as well as performance-based goals. Small-measurable goals could include cutting soda for a week, adding in a Boxing workout to your training regimen or adding in a 20 minute walk every morning. These goals remind you that progress is attainable!
3. Focus on Progress
Remember there isn’t a finish line here. Little wins will add up to big results! You don’t need to be at the gym hours upon hours 5 day per week. You can start with 2-3 days every week if you are a beginner. Or, you can find a quick and effective 30 Minute HIIT workout to keep you on your toes with those goals. Either way, progress includes showing up and giving yourself credit in each attempt. Progress is an option, just show up and train….
4. Write It Out
Writing down your goals on a regular basis is found to increase the likelihood of achieving by over 40%!
A study done by psychology professor Dr. Gail Matthews at the Dominican University in California found that writing down your goals is essential to reaching them. “You become 42% more likely to achieve your goals and dreams, simply by writing them down on a regular basis.”
This could be as simple as a quick journal jot before you go to bed or during your morning grind. Just five minutes out of your day can increase your chances of reaching your goals by almost 50% – it’s a no brainer. Jotdown those goals daily…
5. Have a Plan
Having a plan entails your daily, weekly and monthly plan for success. Check your gym schedule, write down each class you’ll be attending and what time. Plan out an entire week that you can consistently follow each month.Write it out in your daily agenda and make it happen.
6. Seek Accountability from a Community
Accountability is a great way to keep you on track with your goals. Whether this is a workout buddy or a FitZone BootCamp who you surround yourself with does help!
Being surrounded by people with the same goals helps us share our own goals. Sharing our goals verbally helps us to keep accountable to ourselves and to others. Join a community that hears, shares and supports your 2019 Goals, stick to them and achieve them!
7. Get specific
Lastly, get the specifics. Know your goals and the depths of their meaning. Having a deeper meaning for your goals that is just a visual desire will keep you focused and in the zone. Know your why and make it bigger than yourself and you strength will shine through!
