HOW TO SET GOALS AND SUSTAIN MOTIVATION!
here is some ideas on how to get your fitness journey started the right way for the start for this year….
Work out what your goals are going to be and how you plan to work toward achieving them! With fitness start with taking a selfie or get someone to take a photo of you, as we need document your progress because sometimes it may be hard looking at yourself everyday you sometimes don’t notice how well you’re doing!! Make sure you set one day a week, with the same time, the same clothes, and take a photo so you can really keep track of your progress. Remember changes don’t happen overnight so give yourself time and a chance and you will see them start week after week!!
It might be tough going, especially post Christmas. As we can be our own worst critics but try and focus on things you love about yourself. Try starting with three positives for every one negative. We ALL have body hang ups. By documenting our starting point you will have evidence of your amazing progress and this will help to keep you motivated. This is your journey. Its so important.
We need to get ourselves into the right mind set to achieve our fitness goals, yes we will slip up, but if we take it day by day and don’t be to hard on ourselves you will amazed what your mind and body can do…….
Be optimistic and realistic about what you want! You need to firstly change your way of thinking, be positive, think about the improvements you are going to make and committing to the change.
Set goals. Whilst its wonderful setting long term goals, setting short, challenging but achievable goals will keep you motivated and on track to hit your target. Achieving your realistic ambitions will feel much better than failing, and it will become a stepping stone for long term bigger goals.
Keep a diary. This is essential; log your training, diet and how you are feeling. You can use a normal diary, a note pad or buy one of those special fitness books, up to you. Remember that making progress is not just about losing weight, it’s about getting stronger and healthier! Track your weights in each training session and see over time how much stronger you become. Track your food, asits actually amazingto see what we put in out months, sometimes those little tiny treats everyday add up to a lot at the end of the week or we can notice we might be under eating too. Its so important asour bodies need proper nutrition to function. Especially if we are training properly if we aren’t eating right we cant get the most out of our training!!
Work in Stages. To keep your motivation high, set some intermediate goals. Work your way up to it, don’t set yourself a goal of working out everyday when you may not of done it for months. Start with two short sessions a week, it could be booking onto an exercise class, going for a brisk walk with your dog outside, or bashing out a heavy weights session at the gym. Gradually build it up as I’m not talking about doing endless cardio or everyday of the week!! It’s simply about changing your habits to get back of track, no crash dieting or over-exercising, it should be a lifestyle not a fad get skinny quick idea! Don’t set yourself unrealistic goals to quickly as you have more risk of failing and giving up again. Divide your journey into stages, start with intermediate goals that you know are achievable and increase the intensity that will be your key to success!
Hydrate. It may sound silly but so often we are actually thirsty and not hungry! Start your day with by having a big glass of H2O before you eat, as you always wake up needing to hydrate. I always wake up to a big glass of Super Greens (I use Bioglan Supergreens powder which is packed with over 81 vital ingredients which provide the full spectrum of A-Z nutrients derived from supergreens, superfoods, fruits, vegetables, herbs and live cultures; plus it has a delicious natural, tropical flavour. Which is SO much better then some of the green powders the market) and always make sure you have a bottle of water handy throughout the day. If you feel you cant stick to plan water have a fruit flavoured tea, put one into your water bottle and fill it up. That little bit of sweetness and flavour helps.
Our body is composed of about 60% water, the functions of these bodily fluids include digestion, absorption, circulation, creation of saliva, transportation of nutrients, and maintenance of body temperature. SO its so important to keep drinking water as it gets our bodies functioning properly. Plus it is key to weight loss and feeling less sluggish.
Clean it up. Clean out your fridge and cupboards, get the temptation out of the house!! If you don’t have it to just grab you are less likely to be bothered going out and buying something bad. Have things you can just grab quickly like cucumber, baby carrots, or if you want something sweet try having frozen berries in the freezer or have an apple or a pear. Its just simply little choices like this that can make such a difference.
Start your day right. Always try and start your day with a clean, healthy meal as you are more likely to stick to healthy eating if you start the day off that way. I change from oats and almond milk, to yoghurt and banana or egg whites, spinach and broccoli depending on my mood and how much energy I will need for the day. There are so many healthy breakfasts you can choose from, and even if you have say you have no time you can prepare the night before and take it with you in the morning.
Be The Change and believe in yourself, once you lay out a realistic plan, you should be able to really imagine yourself reaching the finishing line. That fitter, stronger, happier person is you, so you might as well give yourself some credit for that at the very start. You know you will be a size leaner by summer.. Be proud for committing to making a change, and the process will feel much better.
Love the Journey and make a Plan. Exercising and healthy eating don’t have to feel bad as long as you’re choosing what’s right for you. If you cant afford the gym or don’t feel confident enough to go there yet working out at home in front of the computer or wherever is a great way to start. If you enjoy walking, plan for energetic, fast walks a couple of times a week (yes, walking is actually one of the best ways to shed fat) find some really good hill walks and off you go. If you love chips, don’t deprive yourself of your favourite snack, just substitute deep fried regular chips with oven baked sweet potato ones. Or treat yourself to one cheat meal a week (one meal not a full day!!) Sunday is my cheat breakfast every week, I always go out for pancakes it’s the best moment of my week hahaha) That’s what helps me get through my week knowing that being good all week I get to stuff myself full with the biggest stack of pancakes every Sunday
The key to making your fitness journey enjoyable is taking the time to plan your steps carefully while remembering that at the very centre of it is you and your mind set. Your mind is so powerful, your body won’t go where your mind wont push it!! It is meant to be enjoyable so don’t be to hard on yourself as long as you start it is a lifelong journey J