Monthly Archives: January 2016

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Dig Deep

Deb Brown, NSCA-cpt, cns, cws

Dig_deep_462273705Have you created goals for the New Year? You may be having challenges in keeping motivated and wondering how you are going to stay the course. Are the excuses starting to pop up? If so, read on to learn how to stay motivated.

1. Examine your goal: is it realistic and measurable? How will you know when you have been successful? Does it work into your current lifestyle and schedule? Do you have a good support team?

2. Examine your obstacles? What is really getting in the way of you actively working on your goals every day? The “I’m too busy” excuse is not good enough. If you are truly committed to making your health a priority, you will find the time needed. If other things are constantly getting in the way of you working out, you need to do some soul searching and ask why you keep ending up on the bottom of your own priority list?

3. Ask yourself: what motivates you? If you are feeling ambivalent toward your goals, but feel that they are achievable, examine why you are not still excited to work on them. Ask why you are motivated to work on this goal, and then ask why again until you have distilled your true motivation.

4. Believe in yourself and abilities – look at what you have done well in the past; in what areas of life you have succeeded. What did it take to achieve success in these areas? Organization, focus, hard work? Guess what? It takes the same skills to commit to and live a healthy life. You have the skills. Now, just
harness those skills that you use at work or in other places in your life and apply to your fitness goals.

5. What is the “game-changer”? What is the one action, that if you did it every day, would lead to success? What is standing in your way? Commit and find a way to make this happen. Is it getting into the gym three times per week? Grocery shopping and meal planning over the weekend? Do it!

6. Recommit!! Refine your goals to what excites you and what is achievable. Don’t just totally give up! Push aside those goals that do not work for you and focus on what DOES work, what gives you energy. Use visualization to see where you want to get to. At your optimal level of wellness, what do you look like, feel like? What are the things that you will be able to do that you cannot do now? Write these ideas down and go back and read them when you are feeling out of focus.

If you would like support in achieving your health and fitness goals, give us a call to learn how we can help.

Creating Goals That Work!

Deb Brown, NSCA-cpt, cwc, cns

The annual season for creating resolutions is upon us.  This year, we suggest you try a different approach to the dreaded Annual Resolution. Instead, create realistic goals.  If you have tried to set goals in the past but didn’t reach them, you may have become disillusioned with the process. As a trainer for over 10 years who has the privilege to help people make life changes, I can tell you that goal-setting works. But, like most things you get out of it what you put in it!

First, your goals should be specific and measurable. Saying that you are going to “lose weight” is nebulous. Instead, if you express your goal in concrete terms, you can measure your progress along the way. “I will lose 25 pounds by April 1st, 2016” is very specific and something you can measure. You can also break this down into smaller mini-goals, which is a key tenet in any lasting behavior change.

Second, invest time to write down why you want to do this and what might stand on your way. Make sure this is your goal and not one created for you! To succeed at anything, the drive and motivation has to come from deep inside. Really spend some time with that “why” question. When you think you have the answer ask “why” again. Sometimes, you will uncover a deep wish, fear or important personal value that can help you stay truly committed to your goal. Write down the obstacles that will keep you from reaching your goal – be specific! And then, write down how you will surmount those obstacles.

Lastly, define your action plan: what are the specific steps that you need to take to get you from where you are now to where you want to be? Break your goals down into the smallest component parts that you can. For example, if you want to lose 25 pounds by April 1st, you will need to lose about 2 pounds per week. That’s a realistic and measurable mini-goal. Create action items and assign dates to them. Make yourself accountable to completing these actions. Share your goals and your journey with friends and family members who will be supportive.

Throughout your journey it’s important to keep a journal. Write about your successes and setbacks. There will always be setbacks, but by journaling about them you can get perspective and make a plan to avoid the setback in the future. When there are setbacks, learn from them and move on. Don’t look back, change is about looking forward and what’s possible.
“Obstacles don’t have to stop you. If you run into a wall, don’t turn around and give up. Figure out how to climb it, go through it, or work around it.” – Michael Jordan