I was always that creative person, coming up with all these ideas and goals I would set for myself. But guess what happened next?
I got overwhelmed, because I set too many goals all at the same time. I felt discouraged, because I didn’t have the discipline to stick to any of those goals.
Then my motivation would run out when I saw a new, shiny object that I wanted more. I was stuck in this cycle for years!
Here is how I broke that cycle with my fitness journey…
“Then my motivation would run out when I saw a new, shiny object that I wanted more.”
I learned to set a realistic goal and develop a plan to achieve it. For the first two weeks, I focused on eating meals with the right portions of proteins, carbs and fats.
After that I implemented beginner workouts 3 times a week. These are two goals that beginners in fitness would benefit from focusing on, instead of going to the extremes. This is where I see so many people fail.
And that two-week buffer was a great way to keep my focus on implementing one habit, before adding the other!
For example, I did 3 sets of 10 reps of each of the following exercises:
• Dumbbell rows
• Dumbbell overhead presses
• Leg curls(holding the dumbbell between my feet) This was a bit scary for a newbie!
I had to push myself out of my comfort zone to accomplish my goal. There’s the obvious problem, that some days we don’t feel like working out.
Every time I pushed myself to work out when I didn’t want to was a small victory. It was strengthening my self-discipline. The thing that really made me uncomfortable was certain exercises.
Some of them I really liked, but others(like pulling exercises) didn’t come easy to me. I felt really uncomfortable doing them.
It’s one thing to work out when you’re too tired, but to do a dumbbell row, activating muscles you aren’t used to using, being so uncomfortable, and pushing through anyways, is life-changing!
“Every time I pushed myself to work out when I didn’t want to was a small victory. It was strengthening my self-discipline.”
I learned about progression. As with any goal, you can’t stick to the first step and expect results for very long.
After a few weeks of my workouts, I noticed the weights didn’t feel as heavy as they once were. I was getting stronger! I was so excited to go to the store and pick up heavier dumbbells!
Obviously, there are other forms of progressing in exercises, but I’ve always liked adding more weight. No matter what you choose, you have to move forward towards your goal to accomplish it.
I needed to forgive myself. No matter what the area in life is, we all tend to be harder on ourselves, than others.
When we set out to accomplish a goal, there are going to be setbacks, and we have to forgive ourselves and move on towards our goal.
I learned this by having those days where I gave in to temptation. I was too tired to work out, so I didn’t. I was craving sweets, so I binged.
What did I do after that? I forgave myself and got back on track the next day. One day isn’t going to destroy everything you’ve worked so hard for, just like it didn’t take one day to accomplish your goal.
It takes time and effort to either make or break a habit, so go easy on yourself for not being 100% perfect!
“When we set out to accomplish a goal, there are going to be setbacks, and we have to forgive ourselves and move on towards our goal.”
As a coach, I set my clients up for success with achievable, yet challenging goals with simple steps to keep setbacks at a minimum.
I also teach them to get out of the black-and-white thinking, and into a more understanding, compassionate state-of-mind towards themselves.
This is why I put so much emphasis on mindset. You can have a great body, but if you’re beating yourself up, you won’t be able to enjoy it, and the stress could get bad enough to cause physical health problems.
“This is why I put so much emphasis on mindset. You can have a great body, but if you’re beating yourself up, you won’t be able to enjoy it…”
Sometimes goals can change. My goal when I first started working out was to look tone, and have more energy. Then, I wanted to build more muscle and get stronger.
I did want to compete in bodybuilding, but I think I only wanted that, because that’s what all the other fitness professionals were doing.
Now my goal is to get better at functional training and Muay Thai. I’ve always wanted to try a martial art, but didn’t know which one.
I finally took the plunge last year and found an affordable place which only has Muay Thai classes. I never even heard of it before(I thought it was pronounced like the drink).
As I got more and more familiar with the moves, I noticed my lack of endurance coming back to haunt me.
Functional training is intense and fast paced, just like Muay Thai, and training that way definitely improves my ability to punch and kick without getting winded so easily.
We all evolve as humans, we aren’t made to stay the same, so go with the flow, listen to yourself and what you want!
Don’t stick to something, just because you wanted it a year ago if it doesn’t bring you the same joy that it once did.
It seriously amazes me how much my life has changed since I got into fitness 6 years ago! I feel like a completely different person, even though I am not.
I’m still that creative girl, coming up with all these wild ideas, but now I know how to turn them into reality. I have my fitness journey to thank for most of that.
So what does all this mean for you? Here are 5 action steps you can take right now!
1. First of all you need to decide on a goal. Has there been something you’ve been wanting to do but have been putting off for a while?
Think about all areas of your life and brainstorm a list, then pick the one thing that is most important to you right now.
2. What is the one thing that is causing you resistance in starting your goal? Do that!
3. What is one thing you can add to what you’re already doing to get closer to your goal? No matter how small it is, get it done!
4. Have a setback? Be gentle with yourself, really be aware of the thoughts you are thinking, and find replacement thoughts.
For example: “I should be able to find the time to meal prep instead of getting fast food on my way home from work, I’m such a failure!” would become “I didn’t plan meal prepping into my schedule, and was so hungry after work, I stopped for fast food. Tomorrow, I will look at quick and easy recipes online, so I can throw something together for days that I don’t have much time to cook.”
5. Did you have a goal that you started last year, but now it doesn’t seem important, or maybe another goal is more important right now?
I’m not suggesting goal-hopping, but there’s no reason to force something you don’t really want. We all change, our circumstances change, your goals might need to change too.
Goal-setting is a crucial part of the long-term success in your fitness journey.
If you haven’t had much success with your fitness and nutrition, have lost weight then gained it all back and then some, or have just had enough and given up, you need to reassess your approach.
If you want to know more about me and how I can help you achieve your fitness goals, click HERE or the image below for more info on how to work with me and make sure to download My Free Nutrition Guide!