5 Ways to Smash Your Goals in the New Year
A lot of the time we have a huge goal (which isn’t bad) but, it can seem very overwhelming. Say your goal is to shed 30 pounds and rock those jeans sitting in your closet collecting dust. Your thought process might go something like this: “Where do I even start? How much can I lose in a week? How much should I be losing in a month? Okay I am swearing off sweets and hitting the gym 5 times a week!”
1. Break It Down
If we can break down our big goal to smaller more attainable goals we are WAY more likely to reach our overarching goal. My clients with weight loss goals usually safely lose about .5 lb-1lb a week (no crash diets here). If your weight loss goal is 30 lbs you could lose the weight anywhere between 7.5 months or 15 months. Now don't let that time frame scare you. The time will pass anyway so you might as well work towards the body you've always wanted rather than have the same goals next January.
Here’s how you could break down that goal. 2-4 lbs a month. How will you reach that goal of losing 2lbs a month? I suggest setting a goal every single month.
For January maybe it's going to the gym 3 times a week.
In February maybe it’s eating less processed food and getting in 3 balanced (proteins, fats & carbs) a day.
In March it could be trying a new workout class every week (classpass anyone?). Kettlebells, yoga, Project MOVE.
In April lets bump up those gym sessions to 5 times a week.
2. Write them down
This is huge. You are 42% more likely to achieve your goals and dreams, simply by writing them down on a regular basis.
write them down every morning. Not on your phone, on a piece of paper. Now I know what you're gonna say, “But Emily,I don't have time in the morning". This will take 1 minute. Seriously. If you are serious about reaching your goals one minute won't matter.
3. Remind yourself daily
This goes back to #2. Write your goals down every day. If we can keep our goals in our thoughts every single day we are way more likely to make our decisions based on our goals.
4. Track your progress
If weight loss, building muscle, gaining weight, losing fat or anything that will result in a change in your body, is your goal, take progress photos.
Take 1 photo every week or every other week to compare the pictures and see the amazing changes over time!
If performance, strength or endurance is your goal, track your workouts, reps, sets weights, times etc. either in an app like SugarWOD, notes on your phone or write them down in a journal. This will help you see how your performance has improved i.e. smashing PRs and taking names.
5. Be consistent
To be honest, this is by far the most important factor in reaching your goals. Just like one crappy, junky meal won't make you fat, one salad won't make you healthy either.
We must be consistent with our nutrition on a daily basis. Eat whole foods, mostly plants and drink your water guys!
We must also be consistent week to week with our workouts. When your setting your goals, how many times a week are you working out? Put it in your calendar. Don't miss it. Just show up and do the dang thing!
You can do this guys! A chance to set new goals and wow yourself is just around the corner. If you put in the work, you won't regret it. The time is going to pass anyways so you might as well make the most of it.
Comment below what your goal is for 2018 for some accountability from me and other future success stories!