Tips for Mapping Out Goals + Staying On Track
"Direction is more important than speed, many are going nowhere fast."
First you have to choose your goal(s)
...the destination of what you want to work towards
This is the hard part for me, because I want to do everything at once, but honestly it’s impossible. I don’t want to half ass ten goals.
Pick one or two goals that you really want to focus on. If you have too many goals, then you will spread yourself too thin trying to work towards them all. Many goals will overlap and counteract each other. For instance, if you are trying to train for a marathon while trying to squat 200 lbs extra lbs or grow the size of your muscles, then it will take you a lot longer to reach all these goals simultaneously. If you run more than 30 minutes, then your muscles actually will start to deteriorate rather than grow, which then will affect your ability to gain strength. (Don’t get me wrong, it is healthy to lift and run, but you shouldn’t lift too heavy when you’re trying to run 20 miles that week).
How are you going to get there?
You have to make time.
Block time in your schedule weekly. Pick 3-5 days a week that you are going to work and practice towards this goal. You have to make the time!!!! Plan it before or after work, in between college classes, after classes before you run away to your pantry, or after work. Make the time. Find a gym or club on your way home or on your way to work. Many gyms have showers that you can use. Make it convenient for you, so it does not feel like an inconvenience. Tell your friends you cannot meet them for a latte until you have finished your time at the gym. You have to block this time. There cannot be wiggle room or else you will make excuses all the time.
Make your schedule… week to week or a whole month in advanced.
Write a schedule and map out your workouts in advanced. It’s important to write your workouts out, so you can walk in the gym and not question, “What am i going to do today?” It will save you time, and it will put you on a stronger track to hitting your goal.
If I walk in the gym without a plan, then I will forget what I even wanted to work on. I will just walk around for a minute and do a few exercises, but then I’m not maximizing my time or effort. I learned that I have to make my workout before hand in order to push myself. I write it, and tell myself that I have to complete it. It’s a promise I make to myself.
Make a Contract with Yourself & Create a Reward System
Write down your goals and why you want to obtain them. It might sound cheesy, but make a contract with yourself. If you break it, you are only letting yourself down. But if you make it, then you proving your old self that you are better and can achieve it.
Some people are against the reward system, but it’s human nature and generational that we want a trophy for everything we do. If you hit that goal, then buy yourself a cute pair of shoes or a new gym outfit. Treat yourself to a margarita and some tacos (that’s what I would do)...Whatever it may be, but discipline yourself to complete your goals. Make markers, and reward yourself at each marker. You deserve it. Keep putting in the hard work.
The Ultimate Key to Success: EXECUTION!
A goal is nothing without execution. If you do not execute, then you are only dreaming of something that you are not working to obtain. Execution is the process of obtaining a goal that you want to achieve, and it helps you get closer to the reward day by day.
Execution can be difficult, because some days you will be tired, sore, weak, and want to make excuses. But excuses are not good enough. Take rest when you need rest, but do not make excuses. I promise, once you start moving and start to see results then you will want to keep pushing forward to the goal.
Tips to Stay On Track:
Make a Vision Board
Brings a visual element to your vision that you can look at every day in your room or on your refrigerator as a reminder. It helps remind yourself of where to put your time if you find yourself bored or unproductive.
Sleep
Most understand that sleep is important, but many still neglect to sleep 7-8 hours each night. A good night's rest helps balance hormones, aids in muscle recovery, boosts the immunes system, and prevents sugar cravings. A lack of sleep can cause your cortisol levels to rise, which is the stress hormone that may cause you to want to eat more. Too much sleep can negatively impact your health as well. It’s important to stay in the 7-8 hour range each night to maintain a healthy balanced lifestyle.
Surround Yourself with Supportive People
Surround yourself with positive people that encourage your goals and do not tear you down. It’s important to have friends that feed positivity into your life and help encourage your goals. If someone is bringing any negativity in your life or giving you a hard time for something you want. That is a problem with them, not with you. Negative people can drain you mentally and physically. It’s important to recognize and rid yourself of any negative influences on your journey.
It's a simple equation... that may feel hard at first.
Plan + Time + Effort x Execution = Hit Your Goal!
If you need any guidance planning, feel free to email me or ask another trainer. We are always happy to help you get to your goal.