Bootcamp UK Salisbury – Making this year productive
10 Goals To Smash This Year’s Fitness Journey
Money is the ultimate motivator. The best way to sustain motivation is immediate gratification. Put a pound in a jar every time you work out for more than 30 minutes. Use the money at the end of the month to reward yourself with a night on the town, massage, or spa treatment.
Enlist the help of a personal trainer, coach or join a fitness group in your chosen field. Not only will they be able to show you the best exercises for you, but they also will teach you the proper technique to avoid injury and hold you accountable for your goals.
Exercise has a wonderful ability to flood your body and brain with “happy” endorphins, but you will counteract this benefit if you are dreading every step. Choose a workout you enjoy. There are so many ways to exercise. If you don’t like running, take a Bootcamp class or kickboxing class. Everyone is different, and we all enjoy different things. The more enjoyable it is, the more likely you’ll be to stick with it.
Set realistic goals and write them down. Don’t just say, “I want to lose 20 lbs” or “I will go to the gym more often”. Make your goals specific. Write down a series of smaller goals leading up to the “big one”. Set a timetable to accomplish them (i.e. “I will go to the gym 3 days a week to do 30 mins of exercise each time. Writing your goals down and monitoring your improvements is a good review when your motivation is low.
Make an appointment to meet up with a friend to exercise. If you have someone relying on you to go to the gym or go for a run, you’ll be less likely to cancel. Also, if possible, join a fitness club. (like Bootcamp UK, Shameless plug 😉 ) The social component makes it fun, and the group will provide accountability. Similarly, sign up for a class; if you paid, you might as well get your money’s worth, and your teammates will notice when you’re gone.
There are so many tools to help you achieve your fitness goals. Heart rate monitors, smartwatches, calorie trackers etc., make exercise more exciting because you can see the results of your efforts. For example, make a goal of 10,000+ steps a day, and your smartwatch will tell you if you have achieved your goal.
You have to allow your muscles to rest and rebuild. Exercising hard every day is just as detrimental as not exercising at all. One of the biggest reasons people stop exercising is that they go out too fast, push too hard, and get injured. Listen to your body and if you are having an off-day, take it easy and rest.
Make a workout playlist with your favourite upbeat songs. Studies have found that men and women who do their workouts to music, workout longer and at a higher intensity than those who work out in silence. Music helps the person working out not to concentrate on the discomforts of the exercises, thus allowing them to exert more or try new things in the working out process.
All your hard work will waste if you eat all the calories you just worked so hard to burn off. It’s a simple equation, to lose weight, calories have to be less than calories out. Try to eat mini-meals throughout the day to keep your metabolism going strong. Don’t deprive yourself of your favourite foods; just think in moderation.
Ensure your fitness plan is SMART: Specific, Measurable, Attainable, Relevant & Timely… this is the long point of the post:
What exactly do you want to achieve? The more specific your description, the bigger the chance you’ll get exactly that. S.M.A.R.T. goal setting clarifies the difference between ‘I want to be a super fit and ‘I want to live a fitter, healthier lifestyle‘.
Questions you may ask yourself when setting your goals and objectives are:
What exactly do I want to achieve? Where? How? When? With whom? What are the conditions and limitations? Why exactly do I want to reach this goal? What are possible alternative ways of achieving the same?
Measurable goals mean that you identify precisely what you will see, hear and feel when you reach your goal. It means breaking your goal down into measurable elements. You’ll need concrete evidence. Being happier is not evidence; not smoking anymore because you adhere to a healthy lifestyle where you eat decent macros and adhere to your weekly calorie plan is.
Measurable goals can go a long way in refining what exactly it is that you want, too. Defining the physical manifestations of your plan or objective makes it more apparent and easier to reach.
Is your goal attainable? That means investigating whether the goal really is acceptable to you. You weigh the effort, time and other costs your plan will take against the other obligations and priorities you have in life.
If you don’t have the time, money or talent to reach a particular goal, you could fail and maybe be disheartened. That doesn’t mean that you can’t take something that seems impossible and make it happen by planning smartly and going for it!
There’s nothing wrong with shooting for the stars; if you aim to lose 3 stone this year compared to last year whilst enjoying your training and your new lifestyle, how bad is it when you only reach 2.5 stone? Not too bad…
Is reaching your goal relevant to you? Do you actually want to be fitter, healthier, have three children and have a busy job? You decide for yourself whether you have the desire for it.
If you’re lacking certain skills, where are you going to help improve them?. If you lack specific resources, you can look for ways of getting them.
The main question is, why do you want to reach this goal? What is the objective behind the goal, and will this goal really achieve that?
Make a tentative plan for everything you do. Everybody knows that deadlines are what makes most people switch to action. So install deadlines for yourself, that 3 stone goal, at 6 months you want 1.5 stone gone so on and so forth, and then go after them. Keep the timeline realistic and flexible; that way, you can keep morale high. Being too stringent on the timely aspect of your goal setting can have the perverse effect of making the learning path of achieving your goals and objectives into a gruelling race against time – which is most likely not how you want to achieve anything.
Bootcamp UK Salisbury
Hudson’s Field, Castle Road, Salisbury, SP1 3SA