Okay, let's admit it, you set New Year's resolutions and already you've either quit or are not doing everything you said you would.
Why? Why does this happen every year? Usually we're excited at the prospect of what we can achieve - it's a New Year, I get to start again - it's the yearly re-set button for so many... A few of my favourites that I see each year are: I'm going to lose weight I'm going to get fitter I'm going to quit smoking, drinking I'm going to be more organised The list could fill these pages! So, is goal setting over-rated? No! Goal Setting is fantastic and I believe everyone who is wanting to achieve a goal should absolutely write New Year's resolutions or goals. Big Audacious goals... small goals... both! Goals are great! So, how do you stick to your guns and follow through? Here are FOUR Simple Steps to Achieve Your Goals: 1. Make a Vision Board - I know it sounds totally cliche. "Whatever the mind can conceive and believe, it can achieve" remember that quote by Napoleon Hill? Look at it everyday and AFFIRM your goals. For example "I allow myself to have a family holiday in Fiji next NYE with ease & joy." 2. Have long term and short term goals. If you only have a big audacious goal and it's going to take 2 years to achieve it, you will lose motivation and belief - little rewards & achievements along the way will keep you focused. So have a 1 month, 3 month, 6 month, 1 year, 2 year & 5 year goal and write the date beside that goal that you commit to achieving it by. I always write "or sooner" as the Universe works in mysterious ways! For example "I allow myself to have a family holiday in Fiji next NYE, or sooner, with ease & joy." 3. Celebrate each goal when you achieve it with a reward for yourself - a massage, movie, dinner or lunch - it doesn't have to cost money - there may be a walk you've been wanting to do and haven't had time - schedule it in as a reward! This is a MUST - don't miss it as then you're just "working." 4. If you can - find an accountability partner. Someone you trust outside your home. Let this person know each week, or month, what action you're planning to take towards your goal and ask them to keep you accountable. I wish you all a hugely successful year full of achieved goals! For a FREE Consultation, fill out the survey & contact information on my Contact Page. I look forward to meeting you.
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Do you want to reduce stress this year? It's as simple as going for a walk! Exercise has been proven to reduce stress - both mental and physical. Workers who take time for a walk at lunch or even as a break are more productive than someone who will sit at their desk for hours. A walk in the fresh air will help clear your head and improve your concentration. Not to mention the happy endorphines that will get released - simple right?
Enjoy where you live! When was the last time you explored your own city or even your own neighbourhood? Try going for a walk or run exploring a route you don't normally take. I'm so habitual I really have to force myself to got out of my norm! Take in the little things and appreciate them - if you see something that you love, stop and watch it or photograph it. I have a friend in Canada who does this regularly - he once stopped and watched a boat race, one of his passions, in the middle of a hike. Did it stop his cardio workout, yes - was it good for his mental health, yes - did he finish his hike, yes! It doesn't have to be a walk - I live near the beach and the lake - try paddleboarding, kayaking, playing in the surf - choose something you haven't tried before. Fresh air and sunshine are essentials in our busy lives! Obviously exercise can help prevent excess weight or help with your weight management plan. I do a mix of training with friends, classes and on my own to keep things different and keep my motivation up. One of my favorites is interval training and boxing - talk about building up a sweat and being happy! Exercise boosts energy! It delivers oxygen and nutrients to your tissues and can help your cardiovascular system work more efficiently. Stronger heart and lungs means more energy for your daily activity. What about sleeping - do you have troubles falling asleep or staying asleep? Regular exercise can help you fall asleep faster and give you a deeper sleep. The best time to exercise is in the morning and up to early evening. It's best to have at least 2 hours for your body to relax before going to bed. I can't imagine not having exercise in my life, though I did have several years in the past where I didn't. It's simply another habit to learn and habits take 30 days not 1 week. My specialty is helping people reach their goals. Register on the website in my Bio for a FREE Consultation I spent my life on diets and really don't think I truly enjoyed any of them. I hate the thought of a diet because it means there's a start and an end - so then what happens? All I ever really wanted was something I could maintain that fit my lifestyle. What I found is a way to "release" weight, not "lose" it - I don't ever want to "find" it again!
Our body composition changes with weight loss so it is important to take measurements throughout your journey and not just rely on the scales. I released 3.4kg which didn't seem like much, however, I dropped 2 dress sizes. My body composition completely changed. You need to write down your health goal, know what you want to look and feel like and then set goals for each step of your journey. This is so important so you stay motivated, especially if you have a big goal. I really just wanted to gain more energy, knowing the weight loss would help. I was so glad I took measurements, my actual weight management journey continues - I strive for better health with a balance. In order to release weight, you must intake less calories than the calories you burn in a day. So yes, you will have to modify your food and/or increase your exercise. Some of you may not be ready for exercise yet and that's okay, you can build up to it. Exercise is an excellent source of burning calories, not to mention numerous other benefits. You will want to choose a combination of cardio as well as weights. Choose something you enjoy - bike riding, running, walking, surfing, basketball, skipping, skiing - for your cardio and mix it up as often as you can. Your body adapts to what you are doing and by changing it up regularly, it will have to keep working different muscles. Weights are really important to keep your muscle mass which keeps your metabolism elevated. Please don't think you're going to bulk up if you do weights - that's another program altogether! When designing your weight loss journey it is important to choose whole foods as opposed to refined or processed foods. The easiest way to remember this is to shop on the outskirts of the supermarket - fresh is best. The frequency of your meals and snacks is also important to keep your metabolism working. Ideally 3 meals and 2 snacks per day ensures you are feeding your body regularly. I'm loving the changes in my body and health and hope you decide that now is the time to make a difference. |