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Setting Goals and Staying Motivated!
It is that time of year when you may have set some wellness goals for yourself. How are you doing? If you have fallen off the wagon already, it is time to reassess and set some solid goals for the rest of your year. When setting goals it is important to follow the SMARTS route! Here is an example of what that would look like:
*Specific - lose 10 pounds.
*Measurable – one pound per week for 10 weeks.
*Accountable – tell lots of people about your goals so that you are accountable to them.
*Realistic – It takes 3500 calories burnt to lose 1 lb. so keep this in mind when setting weight loss goals.
*Timely – set a date when you will accomplish this by.
*Supported – get family and friends on board with you!
If you have goals that you aren’t sure about consult with a Personal Trainer or another health professional that can give you an idea what is realistic for you.
Remember that good health is a lifestyle change and any changes added gradually will be more likely to stick. A weekly goal can be as simple as adding 1 more vegetable serving per day or adding an extra minute of running each day.
Here are a few tips for staying motivated to reach your goals!
- Sign up for activities/group sports/training
- Reward yourself for goals met (in positive ways!)
- Hire a professional to keep you motivated
- Find a workout buddy
- Use a mantra/self-affirmations
- Stay Positive
- Plan Ahead
- Try many activities-find something you love
- BELIEVE IN YOURSELF!
- Visualize future success. Imagine how you’ll feel when you reach your goal.
- Create a “vision” or “dream” board
- Listen to music that will motivate you to push yourself.
- Get help and support from people around you.
- Define your own version of success.
- Ignore any negative influences or responses on your journey. Persist!
- Focus on POSITIVE achievements not negative. Don’t punish yourself for setbacks.
Our mental attitude is what will determine if we are successful or not in reaching our goals. Watch your mental self-talk throughout the day. If you find you are already talking yourself out of your workout by 10am coffee break, retrain your thought patterns. If you were thinking you feel too tired to work out today, change those thoughts to “I will feel much better after I work out today”. Say it over and over and over. Usually we are the only thing that stands between reaching our goals and success. When excuses come into your head, replace them with positive alternatives. You have the ability to make your goals and dreams your reality.
Julie Engelhardt
Certified Personal Trainer
Maximum Motion Personal Training and Yoga
