Most of us are familiar with excitedly setting goals for the New Year which often include how we’re going to lose weight, exercise more, give up alcohol and stop eating cheese.
Unfortunately, many of us are also familiar with the reality seven days later, opening a bottle of wine and tucking into a slab of leftover stilton with cream crackers.
Make 2020 the year you hit your goals by following Revolution’s simple 3 step plan, which will not only guide you to hit your health and fitness goals but also allow you to enjoy a glass of wine or two…
Step 1 – Take a Look Back
You’ve got to be truthful with yourself to be able to progress forwards. Before you plot the path of where you want to go, you’ve got to know where you’re at today.
Some questions to ask yourself:
- What type of food and drink do I regularly over indulge in?
- On average, how many times per week did I train last year?
- Did my training regime negatively or positively impact my work life/home life/social life?
- Did I enjoy the type of exercise I did last year? (the more you enjoy the exercise you do, the more likely you are to continue – and therefore achieve the results you want)
You can’t fix something if you don’t know it’s what’s causing the problem. You need to look closely and honestly at your habits and routines, as only then can you interrupt them and create new ones which serve you and your goals better.
Step 2 – Set Your Goals and Build a Plan
Human beings thrive on targets and aims. We’re hard wired for this. Which is why at Revolution we recommend that people set goals over a 12 week period, as this time-frame is a sweet spot. It’s a long enough time to achieve a major goal, but short enough to stay motivated. There are two simple yet important questions to ask when setting goals:
- What do I want?
- Why do I want to achieve this goal?
When answering the question ‘what do I want?’ it’s important to be really precise with the language you use – both written and verbal. For example, if you want to lose weight set a specific target. Once we do this, our chances of succeeding increase dramatically. This is obvious and logical as you can’t get anywhere unless you first know where you want to go. The flipside of being really specific about what we want is that we open ourselves up to the possibility of failure. Therefore, it takes courage to state clearly want you want to achieve, but it’s absolutely necessary if you are going to achieve your goals.
When answering the second question ‘why do I want to achieve this goal?’ it’s important to be really honest. Don’t make your goals what you think they ought to be, make them what you actually want. This is two-fold – not only do you have the power of positive emotions working for you, but you’re also working in alignment with your core values because you’re being truthful.
After truthfully answering these two questions, you’re now in position to build a plan. Make this plan realistic to follow and sustainable. If, for example, you answered in Step 1 that you exercised once per week in 2019, don’t expect to suddenly be able to exercise 5 times per week in 2020. Small changes made daily and weekly really do push you towards your longer term goal.
Step 3 – Action and Accountability
You’ve got your plan in place – now you need to consistently follow it. Trust the process, and depending on your goal keep a record of how far you ran, the weights you lifted or foods you’ve eaten. Assess your progress and tweak your approach depending upon feedback and progress. Schedule a regular check-in with a trusted friend or family member and update them on your progress.
Hiring a personal trainer is a great way to create additional accountability. Your trainer will also provide expertise in how to build the right training and nutritional plan, whilst ensuring you’re lifting weights safely and effectively.
At Revolution we offer a free taster session of personal training, completely without any obligation to sign up. In this free taster session, one of our personal trainers will walk you through the process described above. You will also be taken through a workout so you can get a complete understanding of how we can help you achieve your goals.