Small Goals, Big Changes!

I sure you all have notices that I haven’t posted in a few weeks. Well I have to say that I have been a little lazy in that regard and I’m sorry. I have been a little unmotivated lately and I’m now back on track.

Find motivation and keeping it is sometimes hard because the results we want come slowly. We have to be patient with ourselves and keep working. I understand that a lot of us are working on goals that are appearance oriented, and the majority of the rest are general health, but whatever you specific goal is write it down. Look at it every day.

I will caution that if you goal is to look like a movie star or fitness model, be prepared to become independently wealth and then make your whole life revolve around fitness and diet. I have fallen into that same game of comparison, but I realized that I will never have all day to work out for work. I will never have a personal nutritionist that tells me what to eat and then a personal chef that makes it for me.

That being said, I do have control over somethings, like what my goals are. Currently my goals have to do with scoring high on that Army Physical Fitness Test (APFT) and returning to what I looked like when I was in high school. Both of these goals are within my grasp. The difficulty for all of us comes when we work out for a week and don’t see any results. I have done this so many times in the past it’s unreal.

I believe the key to goal setting is long term goals, like the ones stated above, and short term goals that are easier to manage and track on a weekly or daily basis. These weekly and daily goals need to be measurable and they have to be something that is completely in your control. A good example of these goals would be: I will work out 5 days a week for 35 minutes a day, by following a workout schedule that I have created. Of course you must then make the schedule, and track the days that you work out. An example of a bad daily goal would be: “I will lose 5 pounds each week for the next 5 weeks.” This is a poor example because you can’t control the rate at which your body burns fat, or in other terms there is no way to calculate on a daily basis your progress toward that goal. Sure you could step on a scale before and after a workout, which I have done, but you will have lost, or gained water weight depending on how much you drink throughout your work out.

Small goals keep me motivated because they show me that I’m on the right track, and I know that eventually they will get me to where I want to be. Make every work out count. Like I have said before if you are just starting out start slow and build. The main thing is building the habit of exercise and proper nutrition. Once you have that foundation established push hard so that you get the results that you desire. If there are any topics you would like me to discuss comment, and I will try and address them.

"I will do whatever is necessary in order to reach my goals."

Motivated by a Superman

On days that I'm unmotivated

Some people are intimidated by people like this but he motivates me. If you don't want the see amazing feats of strength don't watch.

Enter the Dragon

Enter the Dragon

So yesterday kind of started the holiday season, and we all know what that means, FOOD. I don’t know about you but this time of year is always one of the hardest to stay on task at the table and the gym. A lot of people kind of give up this time of year and what to reset on January 1^st. while this might be tempting, DON’T DO IT!

This is year is different. This year you are going to be in control. This year your New Year resolutions start now. It’s time to set some goals and make some decisions. I’m going to show you how to make this happen.

First find a friend or family member to help you. This person should preferable be someone you live with or will be with you for important days such as thanksgiving, Christmas, and New Year’s. This person is going to be your bad guy. Now you will ask this person to be your bad guy. Their job is going to be to cut you off when you’ve had enough, or motivate you when you don’t want to work out.

Next you need to set some goals, or make some rules. Make you rules now not later. Now there will be someone out there that is saying, “Why do I need to set goals and make rules now?” the reason why we set goals and make rules now is because we will be able to make those decisions without emotion. Trust me if you wait and try and willpower through the holidays without a plan and rules. It will not happen. Make your friend or family member that was identified in step one aware of the rules.

Write them down and put them in a prominent location in your home. We need constant reminders. We need to see our goals daily. That way our resolve stays strong and our eye is always on the prize. Along with this you need to start journaling and keeping track of things that you do and eat.

Next step is to work your plan and be as cold and business like as you can about your decisions. When you leave emotion at the door and make those decisions based on rules you will have success. Along with this you need to be open and honest to you support person. Tell them when you are having a hard time. If you are on the verge of giving in you need to tell them so that they can help you. They can’t read your mind. They will not know of the battle that is raging in your mind about working out, or eating things that you shouldn’t.

Just small notes before you go and make your goals and rules. Make this measurable so that you can keep track in your journal. Make a goal such as, “I am only going to eat one helping of food at each meal.” “I will work out 5 days a week.” Many people get in the mindset that goals are weight oriented, and they can be, but we are looking to change habits so make your goals habit oriented like the ones above. Then Keep track.

“I am open and honest about all that I do.”