It seems hard to believe that we’re already half way through April! It seems like yesterday, I was yelling “Happy New Year” and writing out my 2014 Resolutions, which got me to thinking… Am I on track to reach my fitness goals this year? Was your New Year’s Resolution to finally lose those last stubborn 10lbs? Maybe it was to run a 5k or a marathon? Maybe it was to compete in a fitness, figure, physique or bodybuilding competition? Whatever your resolution was, ask yourself, “Am I on track to reach my goal? Have I plateaued? Am I repeating the same workouts and expecting different results? Have I given up?” If you aren’t where you wanted to be by now or if your resolution seems to be the same year after year, then peep my checklist for tackling even your toughest fitness goals once and for all! Ask yourself...
1. What is it I Desire?
Whether it’s increasing muscle, losing fat, increasing cardiovascular endurance, or sticking to a healthy meal plan, ask yourself what is it that I desire? When a workout gets tough or you can’t find the motivation to get out from underneath the blankets on a cold, rainy morning, remind yourself of your desires and why you started in the first place.
2. WRITE IT DOWN!
A goal is not a tangible thing unless it is written down. Write down detailed
goals and put them in a place where you will see them often. I love sticky notes
and I put them everywhere! Write down your goals and stick them to your bathroom
mirror, your desk at work, your refrigerator. Seeing your goals is a great way to
regularly be reminded of what they are and why they are important to you.
3. Why do you want this?
I can’t stress enough how important these next two questions are!
You need to find the REAL reason you want to achieve a goal. Often times I will ask a client, “What is your goal” and I will hear something like, “I want to lose 10lbs.” Naturally, my first question is why? Without hesitation they usually respond,
“Because I want to be healthy.” I follow up with, “Why is it important to you to be healthy?” They respond, “Because if I was more healthy I could fit into my favorite
pair of skinny jeans.” “Why is it important to fit into your skinny jeans?” “Because that was the last time my husband said I looked hot.” Now my gut instinct is to ask if she can trade in her husband, but a lot of times it is these emotional reasons that are
what really drive us to reach our goals. To find your emotional reason, just keep asking yourself "why!"
4. Do you believe you can achieve this goal?
This is what separates the people who achieve their goals and those who do not. Do you believe 100%, without a shadow of a doubt, even when times get tough and your goal seems out of reach that no matter what may get in your way that you will achieve your goals? Phew! That was a mouthful! You must believe in your goals, but most importantly you must believe in yourself!
5. Do you have a plan?
Just writing down your goals isn’t enough. How are you going to get there? What steps do you need to take along the way? More often than not people have great intentions to reach their goals, but no plan in place to do so. What results is a person
wandering from machine to machine, exercise to exercise, hoping to reach their goal. No one plans to fail, but they fail to plan.
6. How is this plan different?
Have you tried to achieve this goal before? Are you using the same plan that didn’t give you the results you were looking for the last time? Wandering outside our comfort zone can be a scary thing, but doing the same thing over and over and expecting a different result is just going to leave you feeling like a frustrated hamster spinning a wheel! In the beginning, you may notice the pounds falling off or the muscle being packed on, and you’re psyched that your hard work is paying off. Fast forward a few months, and your body has adapted to the routine and is now using less energy even though you’re putting in the same amount of effort. Have you been spinning for months? Try out a boot camp! I hear Sweat& Flow has some pretty rad ones! ;)
Have you been lifting, but feel kinda lost or just not motivated? Hire a personal trainer! I hear Sweat & Flow has some pretty awesome trainers as well! ;)
7. What is your deadline?
Deadlines create a sense of urgency. What is yours?
8. What are the obstacles I will face along the way?
By identifying the obstacles that you may face along the way, you will be better equipped to take them in stride. Prepare for the worse, but hope for the best!
9. Do you have everything you need to reach your goals?
Do you want to compete in a figure competition, but have never done so? Hiring a coach to get you ready may be necessary. Do you want to eat healthier, but don’t know where to begin? Maybe it’s time to consult a nutritionist. Have you been trying to lose weight for years, but just can’t get there? Maybe it’s time for a personal trainer. Sometimes we all need a little help. I’ve been a trainer for over 8 years and I still call up my personal trainer from back in the day when I need some advice or a word of encouragement. (Coach Ro you're the best!) Don’t be afraid to ask for help!
10. Never EVER give up!
You must erase the word, thought and idea of quitting from your mind. What is the price you are willing to pay to reach your goals? You have to be willing to pay that price and be determined and persistent enough to reach the finish line. Have faith in yourself... And in the end you will emerge a stronger, healthier and more resilient person!
XO,
K
1. What is it I Desire?
Whether it’s increasing muscle, losing fat, increasing cardiovascular endurance, or sticking to a healthy meal plan, ask yourself what is it that I desire? When a workout gets tough or you can’t find the motivation to get out from underneath the blankets on a cold, rainy morning, remind yourself of your desires and why you started in the first place.
2. WRITE IT DOWN!
A goal is not a tangible thing unless it is written down. Write down detailed
goals and put them in a place where you will see them often. I love sticky notes
and I put them everywhere! Write down your goals and stick them to your bathroom
mirror, your desk at work, your refrigerator. Seeing your goals is a great way to
regularly be reminded of what they are and why they are important to you.
3. Why do you want this?
I can’t stress enough how important these next two questions are!
You need to find the REAL reason you want to achieve a goal. Often times I will ask a client, “What is your goal” and I will hear something like, “I want to lose 10lbs.” Naturally, my first question is why? Without hesitation they usually respond,
“Because I want to be healthy.” I follow up with, “Why is it important to you to be healthy?” They respond, “Because if I was more healthy I could fit into my favorite
pair of skinny jeans.” “Why is it important to fit into your skinny jeans?” “Because that was the last time my husband said I looked hot.” Now my gut instinct is to ask if she can trade in her husband, but a lot of times it is these emotional reasons that are
what really drive us to reach our goals. To find your emotional reason, just keep asking yourself "why!"
4. Do you believe you can achieve this goal?
This is what separates the people who achieve their goals and those who do not. Do you believe 100%, without a shadow of a doubt, even when times get tough and your goal seems out of reach that no matter what may get in your way that you will achieve your goals? Phew! That was a mouthful! You must believe in your goals, but most importantly you must believe in yourself!
5. Do you have a plan?
Just writing down your goals isn’t enough. How are you going to get there? What steps do you need to take along the way? More often than not people have great intentions to reach their goals, but no plan in place to do so. What results is a person
wandering from machine to machine, exercise to exercise, hoping to reach their goal. No one plans to fail, but they fail to plan.
6. How is this plan different?
Have you tried to achieve this goal before? Are you using the same plan that didn’t give you the results you were looking for the last time? Wandering outside our comfort zone can be a scary thing, but doing the same thing over and over and expecting a different result is just going to leave you feeling like a frustrated hamster spinning a wheel! In the beginning, you may notice the pounds falling off or the muscle being packed on, and you’re psyched that your hard work is paying off. Fast forward a few months, and your body has adapted to the routine and is now using less energy even though you’re putting in the same amount of effort. Have you been spinning for months? Try out a boot camp! I hear Sweat& Flow has some pretty rad ones! ;)
Have you been lifting, but feel kinda lost or just not motivated? Hire a personal trainer! I hear Sweat & Flow has some pretty awesome trainers as well! ;)
7. What is your deadline?
Deadlines create a sense of urgency. What is yours?
8. What are the obstacles I will face along the way?
By identifying the obstacles that you may face along the way, you will be better equipped to take them in stride. Prepare for the worse, but hope for the best!
9. Do you have everything you need to reach your goals?
Do you want to compete in a figure competition, but have never done so? Hiring a coach to get you ready may be necessary. Do you want to eat healthier, but don’t know where to begin? Maybe it’s time to consult a nutritionist. Have you been trying to lose weight for years, but just can’t get there? Maybe it’s time for a personal trainer. Sometimes we all need a little help. I’ve been a trainer for over 8 years and I still call up my personal trainer from back in the day when I need some advice or a word of encouragement. (Coach Ro you're the best!) Don’t be afraid to ask for help!
10. Never EVER give up!
You must erase the word, thought and idea of quitting from your mind. What is the price you are willing to pay to reach your goals? You have to be willing to pay that price and be determined and persistent enough to reach the finish line. Have faith in yourself... And in the end you will emerge a stronger, healthier and more resilient person!
XO,
K
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