There’s no reason to give up on your goals in 2012
You’ve been here before. You know the place. It’s the beginning of a new year and you’re feeling the need to set some goals and give it the old college try.
Sadly, a few weeks later the once-top-priority goals become like those textbooks you lugged around campus, thrown aside or exchanged for another endeavor.
But this year is different. You’re going to stick to your goal, crush it and move onto the next one.
First thing first: You’re the only one in the race. No need to compare yourself to others. By focusing on yourself, you minimize the risk of becoming discouraged by others you perceive to be farther along than you. Conversely, if you think you’re at the top, then you run the risk of not trying as hard.
One of the more common questions I’m asked as a trainer is which diet/food program/workout routine is the best? My answer is the one you stick to.
If you like logging your food intake and counting points, then start counting. If you like food mailed to your door and find the meal programs easy to follow, then do it. If you can apply the routine on a video and exercise in your living room, then move the couch back and start sweating in front of the flat screen. If you like the gym, then get in here and move something.
What should your goals be? You may choose to emphasize fitness or you might want to develop healthy habits.
There are many ways to go about reaching your goals. Some people can easily start or quit a program or habit cold turkey. Others may require a more gradual process.
Losing weight is a popular theme for the new year. Eating healthier is another. There is always that pesky tobacco habit to overcome. These are good goals but they lack a program and they are not SMART, that is, they’re not 1) Specific, 2) Measurable, 3) Attainable, 4) Realistic and 5) Timely. It’s a simple acronym, but it’s also a good guideline in setting goals and reaching them.
Let’s take the goal of losing weight and make it SMART. Specifically, what are you going to do to shed those unwanted pounds? Let’s start by choosing how many pounds you want to lose and what you’re going to do to lose them. "I want to lose 20 pounds and will go the gym three days a week." That’s specific. You might also want to tell yourself why you have set that goal.
To make the goal measurable, you weigh yourself and take measurements at the beginning and track your progress regularly. Set interim goals of 1-2 pounds a week to keep yourself on track. The smaller victories will fuel your drive for success.
In keeping track of your progress, you’ll probably want to use a journal, whether electronic or on paper.
If you plan to work out three days a week, you may have to get up earlier or stay up later to fit everything in. Or you may have to give up time in front of the TV or computer. Get the mental drive to move mountains should one stand in your way.
You also may want to spend a little money on equipment that will help you achieve your goals. Maybe you’ll decide to get a pedometer or calorie counter to keep track of your progress.
Reminders can be useful, too. Write down your goal and tape it to the bathroom mirror or make it the background on your phone. I personally like motivational posters. My favorite is of a man standing in a scattered mess of large dumbbells. Wearing wrist straps and a beanie, he looks for the next weight to conquer.
Trainers are good for keeping people accountable and on point. Every time I see clients, I ask them how they ate and if they did their cardio. We help people develop SMART goals. Much of our success comes from motivating and inspiring our clients. If you have trouble keeping yourself accountable and disciplined, then pick a trainer and let us do it for you.
Make sure your goals are realistic. Are you willing and able to achieve them? Are you willing to commit the necessary time? Sometime schedules can get in the way. With today’s busy lifestyles filled with a variety of obligations, it can be difficult to fit everything in. You must decide just how badly you want to achieve your fitness goals and make sure you carve out the necessary time.
Set a deadline to keep goals "timely." Circle it on the calendar and tell everyone about it. When people ask you, it will serve to keep your objectives on the front burner. Don’t leave your goal open-ended by not setting a completion date. If your goal is to be completed by the end of the year, then set monthly goals to keep yourself on track.
Social networks can be a good source of accountability. Let your friends encourage you as you post milestones. Congratulate them as they post successes.
Now that you have your goal, and it’s SMART, all you have to do is stick to it. Don’t think of the actions you must take to achieve your goal as chores. Think of them as a way of life. You’re a gym rat now. You’re a health nut. You’re a runner, a cyclist, Mr./Ms. Fitness. So enjoy your gym. Get to know the front desk and trainers. Become a fixture. Be awesome for whatever age you are.
Staying dedicated really is the hard part of achieving goals — especially longer-term goals such as fitness .
As you develop your goals for 2012, check out the tips I have offered in previous columns. You’ll find them at www.lvrj.com/columnists/Chris_Huth.html. If you have good ideas for how to keep your fitness goals and stay motivated, let me know at 702trainer@gmail.com and I’ll share them in next week’s column. If you have a success story or if you’d like to volunteer to have the Review-Journal track your progress for the year, tell me.
Chris Huth is a Las Vegas trainer. You can contact him at 702trainer@gmail.com. Before beginning any exercise program, consult your physician.
