As we approach the middle of January, many of you will be well under way with sticking to your 2019 resolutions. Some may be fitness or nutrition related, or they may be resolutions to help reduce stress or achieve more balance to your life.
However, according to Strava, the 12th January was found to be known as “Quitters Day”! The day that is most likely that our motivation will falter, and despite our best intentions, those New Year resolutions aren’t ditched and forgotten about.
As such, YST thought it was necessary to come up with a few key tips to help you push on into February!
Set shorter term goals
A common mistake is setting goals that are far too long term. For example, running a marathon in 6-9 months is a long time. If you don’t have at least 4-5 short term goals in this time, you’ll soon get lost with your training and often wonder why you started in the first place! Simple monthly goals such as: entering a 10K/Half Marathon race half way through your training will give you a nice progress check at a key point of your plan. Other short term goals might be:
- Commit to a weekly Yoga/Pilates class for your recovery
- Be able to run a half marathon distance by month 4 of your training
- Regularly logging 25 miles of running each week
Focus on the process, not the outcome
When setting goals, it can be a common mistake to be so focused on the outcome that we can forget about what smaller parts of that goal contribute to it. This is what is known as having “Process Goals”. For example, dropping two dress sizes may seem a daunting task; however, by splitting this up into processes that lead to that outcome help make the outcome more manageable. Examples of this are as follows:
Dropping two dress sizes
- Cutting out processed/junk foods
- Exercising more than twice a week
- Making sure you are in a calorie deficit
- Reduce your alcohol intake
- Staying hydrated and getting 6-8 hours of sleep
Once you focus on developing great habits that contribute to your goals, this will make it much simpler to achieve.
Don’t take on too much at once
How often have you seen the person that changed everything all at once, maintain those changes for more than a few weeks? The answer will be very few I can assure you!
Instead, focus on making just one change every 2-3 weeks. Then keep adding them, this makes those changes more sustainable and also builds our confidence in our ability to make positive changes to our lifestyle, training, or whatever you’d like to change!
This links in with our previous point, as each of the processes in the example above can be introduced gradually over 8-10 weeks. Almost like progressing through levels of a game…you’ll achieve expert level in no time.
Invest in good coaches
We understand that not everyone can be as motivated or as driven as Olympic athletes. For some people, it’s figuring out where to begin with setting goals and needing some guidance as to how to reach them. This a where a great coach can help you.
A good coach will be able to LISTEN to your story, and will want to find out more about you as a person (after all, motivation to do something can often be very deep rooted!). The next is to PLAN and discuss options with you as to how best to get you to those agreed goals, not necessarily dictate what to do regardless of your beliefs. Finally, a good coach will be able to EXECUTE this plan by keeping you on track with progress updates, or even some 1-1 work if you are working with personal trainer towards a fitness goal, or counsellor if your goals are aimed at managing stress and anxiety
Another benefit is that you always have a reliable contact who you can turn to should you feel your motivation is beginning to falter.