Staying on track with new fitness goals can be tough. Changing existing habits overnight or adopting a new lifestyle isn’t something that comes easily to most of us. But there are some proven techniques that’ll help you achieve your goal and get the results you want…
It’s probably not surprising that 80% of people have given up on their New Year’s resolutions by February. We’ve all got friends who have big health plans for January but are back to their old ways within a week or two. Who knows, maybe we even are that friend…
This time of year can be especially tough on fitness goals. When it’s cold and dark outside, it can be hard to motivate yourself to go for that run. Or leave your cosy apartment to workout at the gym. Comforting food isn’t usually the healthiest, which adds to the factors rallying against us. But it’s not just winter that makes it tough – this is an issue that people struggle with throughout the year. Whether it’s shaping up for that beach holiday or training for an event, many of us find it difficult to stay on track.
The good news is, there are several proven techniques that can help you stay on track with your fitness goals. So we wanted to share a few of them and ensure you have a wealth of strategies at your fingertips. Here are seven practical ways to smash your goals and achieve lasting results…
#1 – Write it down
Research shows that writing down your goal increases the likelihood of achievement by 42%. There are several reasons for this sharp increase. The first is that writing engages a different part of your brain to thinking, which makes the goal a more conscious idea. The second is that it helps you clarify what you want. During the act of writing we often refine the idea into something more tangible, which makes it more achievable. The third is that once it’s written down, you’ll see it more often. These small reminders act as prompts for you to take action, which wouldn’t otherwise be there.
#2 – Announce it publicly
People who share their goals publicly are more likely to achieve them. Whether it’s telling friends and family, or announcing it on social media, we’re more likely to stick with them. Partly it’s because no-one wants to ‘fail’ publicly but it’s also because we don’t want to let others down. Sharing your goal publicly also means you’ll get more support from those around you. They’re less likely to suggest activities that’ll derail your efforts (such as a 5pm cocktails or a brunch buffet) if they know you’re working towards a health goal.
#3 – Find something you love
This is one of the biggest ways to ensure your success. Finding an activity you love will make you actually want to do it regularly! Instead of dreading your workouts and putting them off, you’ll start to look forward to them. You might even come to see them as a reward or escape after a hard day at work. Consistency is the key to goal achievement, so there’s no point in doing an activity just because you ‘should’. Take a dance class, try a HIIT session, or join a martial arts club. Pick something you really enjoy and you’ll be much more likely to achieve your goals.
#4 – Track your progress
Tracking your progress is an incredibly powerful strategy. Seeing yourself progress will motivate you to keep going beyond your initial excitement. Whether it’s seeing yourself get stronger, faster, or leaner, it’s often easier to quantify those changes when they’re written down. You might not notice changes in the mirror immediately, but you’ll see numbers change within a week. Use a checklist, tracking app, or workout diary to track your inputs (such as reps or duration) as well as outputs (like body weight and fat percentage).
#5 – Reward your goal
Goals often mean more if there’s something else attached to them. What will it mean to get to your target weight? Or achieve a personal best? For some, just the achievement will be enough satisfaction. But for many, it helps to add an extra reward. So think about how you can treat yourself if you achieve your fitness goal. It might be something like new clothes, a pair of trainers, or a healthy weekend away. Whatever it is, ensure it’s exciting enough to really motivate you through those lazy days.
#6 – Identify the barriers
Identifying potential barriers can be hugely beneficial, yet it’s something that many of us neglect to do. We’re bound to have days where things don’t go to plan and they’re often what derail us from our goals. Maybe we hit the snooze button too many times and don’t get up early enough to workout. Or have a busy day at work and feel like ordering takeout instead of cooking. These are common situations that sabotage our fitness efforts but planning for them can minimize their impact. If you struggle in the mornings then sleep in your gym gear and put your alarm on the other side of the room. If you work long hours then batch cook healthy meals at the weekend so there’s always something quick and easy in your freezer. Planning ahead will help you overcome the hurdles, instead of letting them derail you.
#7 – Get an accountability partner
Having an accountability partner is a sure-fire way to stay on track. Committing to someone else increases your chance of goal achievement by 65%. Set a specific accountability appointment with them, and your success chances increase to 95%. This is one reason that having a personal trainer will help you achieve your goals. Not only do they create a tailored training program, but they also provide some much-needed accountability too.
If you’re struggling to stay on track with your fitness goals, then try one of the above strategies. You’ll be amazed at how a small change in your approach can have a big impact on your goal attainment. And if you’re still unsure where to start, then contact our team for some personalized guidance.