It’s been a month since the new year began, and most people have already lapsed on their goals for 2014. As a result, the machines, weights, and space should be open again for regular gym goers to go about their normal routines.
So how are you doing on your goals for the year? Did you write them down? Have you already lapsed? Here are a few tips to keep you going or get you back on the wagon:
Focus. Choose one goal that you can stick to. If you already lapsed on the first one, try another goal that you think is attainable for your lifestyle and is sustainable. We can always start again— why not today? Set your focus. For example, if you want to run faster, set a goal to include one to two days a week of speed training into your routine. Want to conquer the spear throw at the Reebok Spartan Race? Then set a goal to get or make a spear and practice 10 throws a day for a month.
Make It Count. Create a goal that is quantifiable. For example, if you are looking to lose weight, set a goal of going to the gym three days a week. Or if you are trying to improve your health, incorporate more fruits and vegetables in the form of three or more smoothies for breakfast a week. If you want to get stronger, test your max lifts (under the supervision of a trainer) and set benchmarks to build off of.
Write It Down. Place your goal somewhere you can be reminded of it each day— whether it is on the bathroom mirror, refrigerator, or somewhere else visible to you each morning. Also be sure to write it in your training journal if you keep one. This will help remind you what you are trying to achieve.
Share Your Goal. Having someone to help hold you accountable is important— better yet, share your goal with two people and build a support team around you to help achieve that goal. You possibly can find a new workout buddy along the way. Sometimes it’s as simple as finding a friend to text or call you in the morning to remind you to get your run in. I have friends who have found other women through online forums and they call each other to keep on track.
Small Steps. Give yourself a month-long trial with your goal; keep a journal of the journey. Celebrate each week or month you are able to stay on track. If something isn’t working, make adjustments. Be flexible— often, there are many ways to reach the same destination. Sometimes goals don’t fit into your lifestyle; it’s OK to make adjustments. In the end it’s your goal and it needs to fit you!
Overall, don’t stress! Goals should help you move forward in your life, not constrain you. Make sure your goals are truly what you want, and if they turn out to be something you don’t want, change them. You are the master of your life and no one knows it better than you do. The important part is to be the best version of you each day.
That’s the dirt for this week. Next week we look into traveling, training and what to do when stuck away from your own gym.