Making New Year's resolutions and keeping them is not always easy but setting goals and staying motivated goes a long way. Here are some tips and ideas that may help you to set your fitness goals and staying motivated.
Set specific, measurable, and achievable fitness goals
Start by identifying your overall goal, breaking it down into smaller, more specific and measurable tasks. Goals should always be realistic and achievable so make sure your goal is specific and measurable, such as "I will lose 2kg in the next 3 months" rather than "I will lose weight".
It's a good idea to make a deadline for achieving your goal, this will give you a sense of urgency and motivate you to take action. Create an action plan by listing the specific steps you need to take to achieve your goal.
Create a plan and stick to it
It's a great idea to prioritise your tasks and focus on the most important or time-sensitive tasks first. Goal boards or progress charts, are great visual aids to help you stay motivated as you see your progress clearer. Stay consistent and don't give up even if you encounter setbacks or obstacles. Remember that progress is rarely linear and it’s important to keep moving forward.
Track your progress
Stay focused and organised by using journal or planner to record your progress. Write down your goals and tasks, as well as the steps you've taken to achieve them. There are many apps available that can help you track your progress and stay on track with your goals. If your goal is related to weight loss, fitness, or other physical changes, it's a good idea to take measurements on a regular basis or you may want to take pictures at regular intervals to track your progress, it's a powerful way to see progress over time.
Find a workout buddy
A buddy can be a valuable tool in helping you achieve your goals.
Having someone to share your goals with can provide added motivation and support. Your buddy can help you stay on track and remind you of your progress and provide encouragement when you're feeling discouraged or demotivated. It's great to have someone to remind you of why you set the goal, and help you stay focused on the bigger picture, and when you reach your milestones you have someone to celebrate with too!
Choose a buddy who is supportive, trustworthy, and has similar goals or interests as you. And, who is willing to commit to the process and check-in regularly. 👯
"I have not failed. I've just found 10,000 ways that won't work" - Thomas Edison
Rewards 🍫 🍷 can act as positive reinforcement for your progress and help to increase your motivation so that you can feel a sense of accomplishment and pride for achieving your goals. Rewards can also help to break up the monotony of working towards a long-term goal and make the journey more enjoyable and give you something to look forward to when things get tough.
Set small rewards for small milestones along the way, such as finishing a task or reaching a benchmark. For bigger milestones or achieving the final goal, set a bigger reward that aligns with the goal. For example, if your goal is to run a marathon, your reward could be a trip to a vacation spot you've always wanted to go.
Rewards should be kept realistic and in line with the effort and time put into achieving the goal and make sure to track the rewards so you can celebrate the progress! 🎉
Mix it up
Look into different types of exercise, such as yoga, Pilates, weightlifting, resistance bands or dance classes. Try to find something that interests you and that you think you will enjoy. Look for a class or a workout buddy that can help you stay motivated and hold you accountable or why not sign up for a fitness challenge or event, such as a charity run or a fitness competition. Experiment with different workout routines, such as high-intensity interval training, circuit training, or bodyweight exercises.
The key is to find something you enjoy and that challenges you. The more you enjoy it, the more likely you will stick to it.
Listen to your body
Listening to your body is important for safety as it can help prevent injuries by alerting you to any pain or discomfort. Ignoring pain or pushing through it can lead to more serious injuries. By listening to your body, you can gauge how hard you are working and adjust your workout accordingly. Find a balance between pushing yourself to improve and you will learn to know when to rest and recover, this is vital for muscle growth and repair. Within no time you will have a better understanding of your mind-body connection.
"Believe you can and you're halfway there" - Theodore Roosevelt
Make it fun
Create a playlist of your favourite songs and listen to music while you exercise. Your favourite music will help boost your mood and improve your performance. Try to incorporate games or challenges into your workout and take your workout outside and explore new places or try new outdoor activities. If you love dancing then try a dance class or if you love nature, try a hike.
Don't give up
Remind yourself why you set the goal in the first place and how achieving it will benefit you. Always stay positive and remind yourself that setbacks and obstacles are a normal part of the process. Be open to making adjustments as needed and remember that progress is rarely linear. Surround yourself with people who will support and encourage you, such as friends, family, or a coach. Treat yourself with kindness and understanding when you fall short of your expectations, and remember that progress takes time and effort.
You got this! 😉
Get professional help:
A trainer will design a workout plan that is tailored to your specific goals, fitness level, and any limitations or injuries you may have. Your trainer will also provide you with motivation and accountability to help you stay on track and reach your goals and make sure that you are performing exercises correctly and safely to prevent injuries.
A trainers job is to help push yourself to reach new levels of fitness and switch up your routine, introducing new exercises and activities to keep your workouts interesting and engaging. You can ask your trainer any questions or concerns you may have about your fitness journey. If you need to you can also get help to create a nutrition plan that complements your workout plan so you can reach your fitness goals faster.