It’s a brand-new year and you have a list of goals ready to smash but no idea where to start? You're not alone! There’s loads of us in the same boat. As a society we welcome the new year to set goals, start diets and head up the health kick at the start of the year. A definite fresh start if you will, leaving the “bad habits” in the previous year. A lot of new year's resolutions rarely last in to the third month of the year. I want to help you get the best chance in smashing them. Becoming the most confident, content and stong version of yourself in 2024. I'm want to help you achieve follow my 3 tips on how to smash your goals this year.
Our society often push New Year New Me! Year after year, putting ourselves under masses amount of pressure with unrealistic goals. That are so hard we won’t achieve them or even believe that we will. (Starting off badly from the off with low belief leading to low motivation.) When we don’t achieve them, we start the year with failure looming and an already shitty outlook on ourselves. As a society it is drilled into us to drive that a new year is the new me! Only start your diet on a Monday! Let's start talking about New Year, New Confidence. A fresh start and all that. So, when the 31st of December comes around, we all go a bit nutty from bringing out the new me! Nothing wrong with having goals and starting in January but what’s important?
To ensure these goals are achievable for you.
When it comes to health and fitness we often look for quick fixes and fast action. Leading to no progress and eventually ‘falling off the wagon.’ Because its not working! When in reality it doesn't happen overnight. ( I've been working on myself for around 3 years and have still got masses amounts of progress I want to make.) Why is this? We are setting unrealistic goals and giving us unmanageable expectations. Pushing ourselves over the top the first few days then I give up! Usually believing punishing ourselves is the key to getting results. When in reality focusing on lifestyle changes is what helps you hit your long term goals.
Maybe it’s the resolution setting. Adjust resolution into manageable goal setting see the changers we are dreaming off. These goals have got to be something that motivates you, something that you really want. To be able to do the things required to make those changes. Looking at SMART Goals, they need to be time bound and realistic as well!
This year I’m switching it up and think you should to. There's no resolutions in sticking with the gym or dieting properly. I’m turning them in to SMART goals that can help me achieve my long-term fitness goals. To keep your goals timely and motivation high. I'd suggest breaking down your long term goals into medium and short term goals. Keeping you motivated. With the short term goal a month long for exmple losing 4Ib over the course of a month.
Setting SMART Goals
Setting smart goals can help you understand what you are able to achieve within an allotted time frame. For example if your goal for 2024 is to loose weight. Working together we can set timebound mini goals to lose a set amount over each week. Before reaching your target weight within a healthly amount of time. This will help you keep on track, see your progress and stay motivated. But what are SMART Goals, lets break it down.
Specific – Your goal must be relevant to your motivation and must be quantifiable
Measurable – Ensure your goal can be tracked to show progress. This can be loss of inches, increase in 1RM etc.
Attainable – Is your goal possible? Is it based on your personal motivation? What your end goal is weathers its losing weight, increasing fitness or developing muscle.
Realistic – A goal must be something that is achievable for you. This helps ensure motivation that your goals can be achieved.
Time-bound – Its essential to set an appropriate timeframe in which to achieve goals. Outcome goals generally take a long time and more effort typically needs to be put in to achieve them.
Three Tips on smashing your goals this year!
To ensure you can smash your goals there’s other things you can do to help, including:
Having someone to help keep you accountable! Get a friend to join you on walks or exercise on the same fitness journey as you. Or get a online coach / PT to help keep you on track and go to for support.
Have a plan on what you want to accomplish! A program will help you keep motivated and know what you have to do on a daily basis to hit your goals.
Make sure you are checking in with yourself (also where a PT or online coach comes in.) Have regular check in days once a week to see where you are with your progress. This can include weigh ins, weight increases in exercises, measurements and make sure your checking in on a emotional and mental health sense as well.
Remeber if you "fall off the wagon" on one day, a few days or even a week don't let this dishearten you for another year and call it a failure. You can still make the changes to meet your goals even with going off plan or missing a few workouts. You've got to listen to your body and do what's best for you but don't give up! Your body needs rest and recovery to really take advantage of your training ensure you take them guilt free!
Let's smash our goals this year together
You can smash your goals this year and I can help you with an 8 week or monthly rolling plan. Join my team to reach your goals with an online coach. Drop me a message.
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