It’s almost 2 weeks into the New Year and chances are, most of you have already started to slip on your New Year’s Resolutions. Did you know that 12% of all gym memberships are bought the first week of January, and yet only 20% of those memberships are being used by the second week of February? I don’t mean to be a Debbie Downer, it’s just that in most cases resolutions don’t work…
…But good news, Goals DO!
If you want lasting, significant changes of any kinds (weight, fitness, financial, career, etc.) it’s really necessary to make a list of, a) what you want and b) how you’re going to get it & c) make it measurable. So if you want to gain muscle and lose fat as your goal for 2015, you can certainly change how you eat and go to the gym more often, but it’s easier to track your progress with specifics, which in turn will help you stay on track and (yay!) actually lose fat and gain muscle.
Here’s a few tricks to accomplish your goals for 2015, whatever they may be:
- Be specific. Make a target for what you want. If your trying to save $$$ – have a specific $ amount. If you’re trying to lose weight, have a number you’d like to reach. If you’re attempting to get rid of debt, focus on one card to eliminate. You get the picture.
- Be Realistic. The 20 lbs. you put on didn’t happen overnight. So don’t expect it to go away in a week. Give yourself time to reach your goals.
- Make it Measurable. Set a time frame for what you want and then work backwards. If your saving for a trip, do the research and know how much you’ll need. Work backwards and decide how much you’ll have to stash every month or week. If your trying to lose weight, set a weekly time to weigh yourself. It will help you account for water fluctuations.
- Plan your steps and reward yourself. Simply aiming for long-term goals way in the future can seem overwhelming. Make small proximal goals to help reach your long-term goal. To run a 10k in the spring means you need to run and strength train twice a week. Pull out your calendar and schedule for the next month. Once you’ve accomplished your first month, reward yourself with a new running hat or pedicure. And then set your next months goals.
- Share your Goals and Successes! Tell your family and friends what your going to accomplish this year -this helps make you accountable. Start a blog or post it on Facebook if you really want to shout it out. And ask a friend/partner/spouse to check in weekly/monthly to see how you’re doing.
And of course, if you are looking to lose 20 lbs., gain 5 lbs. of muscle or simply work out at least 3 times a week, a personal trainer is a great way to stay accountable help you reach your goals.