It’s that time of year when we start hearing things along the lines of:
‘I need to get down the gym and work off all those mince pies’
‘This is the year I finally get myself into shape’ or,
‘New Year, New You’ (Sound familiar!!)
There is a reason why many people begin January with purpose, determination and excitement, ready to change to a healthier lifestyle. The problem is by February many have lost their motivation and resorted back to their same old ways. NO GOAL + NO PLAN = NO RESULTS! And when people don’t see any progress they get bored and stop.
We are all about RESULTS here at the TRAINING SHED and we know achieving them comes in 3 stages:
1 Set a Goal
2 Make a Plan
3 Work Hard
So first things first we are going to give you some advice on setting goals. Goals need to be SMART.
Too often people enter a new fitness regime with the goal of wanting to ‘get strong’ or ‘lose weight’. These need to be more specific and should be translated to ‘I want to add 10kg to my bench press in 2 months’ or ‘I want to lose 10lb by March’
This part of the goal setting process comes down to how you are going to measure your progress along the way. This is why saying ‘I want to lose 10lb by March’ is better than ‘I want to lose weight’ because now you can track yourself to see if you are making progress according to your definitive goal.
A common mistake people make is setting unattainable goals, by all means be ambitious but set yourself up for success by setting a goal you can actually accomplish. For instance if you are a novice then setting a goal to run 5K in 12 weeks is more attainable than running a full 26 mile marathon in 12 weeks.
What are you actually willing or physically able to do. You have to set goals that you can stick to, setting the bar too high initially will more than likely lead to failure. If you are not used to eating a healthy diet then a realistic goal may go along the lines of ‘I will reduce sugary food from my diet during the week and limit myself to a cheat meal at weekends’ as opposed to ‘I will completely eliminate all sugar from my diet’. You are better off setting a realistic and attainable goal, reaching it and then re-evaluating.
One of the most important aspects of goal setting. It must be time specific, you have to set a time in which to reach your goal. This is what will keep you on track and it lets you know throughout the process if you are moving in the right direction. The deadline will help to motivate you. The goal ‘I want to lose 1 lb a week for 12 weeks and then re-evaluate my SMART goal’ trumps ‘I want to lose weight this year’.
When you stick to these guidelines it makes designing an effective plan much easier. You know what you want to accomplish and you know every trip to the gym is a step closer towards success. Stick to setting goals, making plans for them and working hard and you will get the RESULTS you want.
At the TRAINING SHED Stratford-Upon-Avon we have a Goals Board on the wall and we encourage all our members to write their targets on it. This helps keep them accountable and always seeing it on the wall keeps them motivated. Whether you want to drop 2 dress sizes for your brothers wedding in August or be able to front squat 100kg by 9th February (actual members goals) we want you to make it happen. So come and sign up at the Training Shed, write your personal goal on the board, get some help from a Shed member of staff with your plan, get to work and GET RESULTS!