Happy New Year GAIN Fitness Enthusiasts! We hope you enjoyed the holidays and are starting off the New Year on the right foot. As a little inspiration for you, our very own GAIN Trainer, Lauren Shroyer, has some excellent motivational insight for you all to enjoy and use as inspiration to keep going after those goals you set on January 1.
I’m not a fan of “New Year’s Resolutions.” People tend to make a list of extravagant and unattainable items that are forgotten within weeks or even days of the Times Square ball dropping.
However, I am a believer in goals. Two of the principles I strictly follow are:
- You can claim success after first defining it and then achieving it.
- An idea is only an abstract thought until acted upon and realized.
In hopes that your goals involve a continued enhancement of your health, here are some steps to get you started.
Establish where you are now and where you want to be. (Important note: This is where YOU want to be, not what your parents, kids, husband, wife, or friends think you should do, or even what you think you “should” do. This is a time to establish where YOU want to be.) Your thought process may look like this:
I am 4 weeks post operative on my right knee. I have gained 3-4 pounds since October. My stamina and cardiovascular endurance are likely decreased due to inactivity. My right leg strength is significantly compromised and my posture has suffered greatly due to using crutches for so long. I am not cleared to exercise until January 15th.
I want to get back to the same weight I was in October before the injury. I want my leg strength to be equal bilaterally, my cardiovascular endurance to return to pre-injury state and my flexibility and posture to return to normal limits.
Establish a timeline. A timeline is more than a start and stop point. It must include milestones, or short term goals, along the way. Be careful as you set these milestones as they must be realistic.
By February 28th –I will have returned my flexibility and posture to normal limits
By April 30th – I will have lost 2 lbs and have resumed cardio interval training.
By July 30th – I will have lost another 2 lbs and will begin short metabolic circuit training
By September 30th – I will increase the intensity of my metabolic circuits and add lateral movement
By November 30th – I will be doing metabolic circuits at the same intensity and for the same duration as I was prior to the injury.
Establish a course of action. Meeting goals is a journey and setting out your course is only the first step. You must now be specific in how you are going to reach these milestones.
Beginning December 30th, I will decrease my sugar intake and increase my low fat protein and omega-3 fat intake. I will do this by eliminating sugared foods from the house and by beginning my day with a protein shake.
As soon as I am released to exercise, I will resume my exercise schedule (5 days each week)and progress my exercise program steadily and per doctor instruction throughout the year.
Consistency. The most important thing to remember is that these are YOUR goals. These are the things YOU want to accomplish. So don’t give up, get motivated.
The achievement of anything great includes work–sometimes it is fun, sometimes…not so much. In the days that follow your goal setting you will make many choices that will keep you on your path, or sway you from it. When faced with those choices, be conscious of your decisions. “What do I want more, this cookie or to reach my goal?” Sometimes, the answer will be “The cookie.” That’s fine too. We will all veer off the path at some point and returning to it will take discipline and effort. Write these goals out. Reread them regularly, especially when you are losing the path.
One very important aspect of goal achievement is having a support team. This could be your best friend and your parents, your husband and kids, your personal trainer and nutritionist or a group at your doctor’s office. It doesn’t matter who you choose, but you need to debrief, you need to ask advice, you need to whine a little bit and you need someone who will pick you up, dust you off and shove you back on the wagon when things get tough. This kind of support I have found is not only invaluable, it is essential.
Now get to it!
The GAIN Fitness team wishes you all a Happy and Healthy 2015!