You CRUSHED your gym and fitness goals in January! But what about the next 11 months??
It’s coming down to the wire. We’ve finished the first month (and almost a fortnight :: face palm::) of 2020.
How do you think it’s going so far?
Think about that for a second. I know a lot of us have set gym and health goals for this year, this quarter or this month. Now that you’ve gotten started, are you finding it easier or harder to stick to the things you’ve set out to accomplish?
Motivation is always a difficult thing to maintain, and it’s 100% not just you, it’s everyone. So how do some people find it easy while others find it so, so, so, impossibly difficult to stick to their goals?
Let’s say you set a goal of losing 10 pounds in time for your spring break trip to Cabo. Now, without starving yourself or flipping your whole eating style upside down, how do you attain this?
First, Ask Yourself Why
Why is this so important? Why does it have to be by April? Why does it matter to you? Is it the weight loss or do you just want to feel more confident in your clothes? Are you doing it for yourself or for someone else? What are you willing to give up to achieve this?
Answering these questions will help you clearly define your goal and its importance. This will help you believe in the importance of meeting your goal and increase your motivation to do so. Be honest with yourself when answering these questions, because the more honest you are, the more likely it is to happen. This is the most vital step of the goal-setting process.
Next, Break Down The Steps
Once you have that figured out, it’s time to break down the steps you’re going to take to hit your goal on-time. Granted, this is easier said than done, but it’s also smarter, healthier, and less stressful than losing 10-lbs the week before your deadline because you don’t have a plan.
Think of it this way. Even if you’ve driven back to Pacific Beach from Las Vegas twenty times, you still put the directions in Google Maps so that you can anticipate any accidents or closures that could knock you off-course (and stay updated on just how bad that Sunday morning traffic on the 15 is). Having a map (and a tour guide aka. accountability partner/gym buddy/coach), ALWAYS gives you a greater chance of success and happiness. Just because you’ve done it before doesn’t mean you shouldn’t double check the map. As a side note, if you are in need of a good gym partner, why not make a whole bunch of them at once? Check out our group fitness class schedule. Pacific Beach locals get their first class free!
So now it’s February and you have eight weeks to lose 10 lbs and meet your goal. Totally do-able. Only 1.25 pounds per week. If one pound of body weight is 3500 calories, that means ending each day 500 calories less than normal. This can be accomplished two ways: (1) eating 500 less calories or (2) burning 500 more calories.
If you have an Apple watch, you know how hard burning 500 calories can be and if you’ve ever counted calories or portion controlled, you know how hard cutting back 500 calories can be, too. If you enjoy the feeling and physical exertion of exercise, the 500 sweat calories might not seem too hard but if you’ve never been to a gym or worked out in your life, it might seem daunting AF.
For example, let’s say it’s been your lifelong dream to go to Japan in the Spring for the Cherry Blossom Festival. Let’s make this dream a reality. How expensive are flights? How much is the hostel or hotel? How much are the bullet train tickets? Do you want to eat fast food or dine well in Tokyo? How much are you supposed to tip? Did you want to tour any temples or do any shopping? How much time will you have to take off work? Figure those things out, find out how long it’ll take to save that much money, figure out what you’re willing to give up and the lifestyle adjustments you can make (cooking more, avoiding the mall, cutting back on the movies, staying in on a Saturday), and put $75 month into a savings account labeled Cherry Blossom Fest. There are a ton of ways to make this happen, and planning and meeting your gym and fitness goals is no different.
This Is Where Your WHY Comes Into Play
Let me tell you something that I recently conveyed to a new friend about how I stick to such a strict nutrition plan.
In my line of work, my thought process is that my body is my business card. I want my business to succeed so I need my body to be a reflection of what I preach: fitness, mobility, flexibility and overall health. At this point in my life, the growth of my business is my #1 priority.
Since this is the biggest WHY in my life, it’s easy for me to say no to that bite of birthday cake or to refuse even a drop of sweetener in my coffee. The short term joy isn’t worth the long term (and I know I’m being dramatic here), disaster. I make a lot of exceptions as far as partying on the weekends and the occasional music festival, but 98% of the time, I stay on point because I have a very real definition of my why, and I believe in it wholeheartedly.
If you want to lose 10 lbs to look better in a bikini for that Spring Break vacay, that might not be enough to push you to eat right and hit the gym every day. However, if you need to lose 10 pounds because you have high blood pressure, your parent’s both have high blood pressure, and you want to be around to watch your grandchildren grow up — that might be enough. If you want to lose 10 pounds because your wedding photos only happen once — that might be enough. But if you’re trying to look good for your high school reunion because your ex married your high school nemesis, that might not be… or maybe it will be.
Throughout this mapping process, you have to take into account potential pitfalls like Super Bowl parties or traveling for work where it might be hard to track food or get in workouts. When you are faced with these situations, always remember your WHY.
This isn’t only fitness. This is saving money. This is graduating college. This is growing a business. This is finishing a screenplay. This is building relationships. This is passing a test. This is raising a family. This is inventing the hyper-loop. This is controlling stress. This is everything.
Find a big enough WHY and tell me something you can’t do.