It’s the start of a new year and a time we see all the Facebook status updates promising a new start. ‘New year, new me’, ‘2020 will be my best year yet’, ‘time to get my dream body’ – you’ve seen it all before.
But there’s a reason these giant dreams often become distant memories by the time February rolls around. The new year can be a fantastic opportunity to start some new goals, but how do you set new year’s resolutions which you can stick to?
The trick is simple – you need to be setting SMART goals. Make your goals Specific, Measurable, Attainable, Relevant and Time-bound and you’re onto a winner. Let us explain more…
There’s no point saying ‘I’m going to achieve my dream body in 2020’. How will you know when you’ve got there? What defines your ‘dream body’?
The key is to make your goal specific. Instead of ‘I want to lose weight’, break it down a little. ‘I want to drop a dress size’ or ‘I want to lose X lbs’ is a much more specific goal. Instead of ‘I want to get stronger’, why not pick something such as ‘I want to achieve a pull-up’ or ‘I want to be able to run 10km without stopping’? These are much more specific and gives you a solid end game to work towards, which will help your motivation.
To achieve your new year’s resolutions, you need to be able to track your progress along the way. Otherwise how will you know when you’ve achieved your goal? So, for example, if your goal is to lose weight, once you’ve picked a specific goal, you’ll be able to measure your progress in the form of weekly weigh ins and measurements.
If you want to improve the amount of press-ups you can do, you can have a ‘check in’ every two weeks where you see how many you can achieve. These will help you see your progress along the way and keep you motivated to reach your end goal.
Now this one is super important – your goals must be attainable. And no, we’re not talking about setting goals that are too easy. A challenge is always important – but it has to be something that you can achieve if you put the work in.
Setting a goal to drop from a size 16 to a size 6 in a month is simply not attainable or healthy. Trying to run a marathon in six weeks when you’ve never even been for a job is probably going to end in injury.
Sure, we’re all for setting big goals – climbing mountains, entering races, getting on stage in a bodybuilding competition, whatever takes your fancy. Just don’t go setting silly goals like ‘I want to fly to the moon’ when you know it will realistically never happen.
It’s important when you’re setting a new year’s resolution that it’s important to you and relevant, otherwise why else would you even want to achieve it? You won’t be motivated if your goals has no relevance.
If everyone around you is focused on losing weight but you want to increase your strength, don’t feel you have to just conform. You’ll soon lose interest. Make sure your goals are relevant to you and your personal aims in life.
One way to help you stay on track is to set a deadline for your goal. If you just say ‘I want to run 10km’ but you don’t give yourself a timescale, you’ll find yourself getting bored and going off track. If you say ‘I want to run 10km in 10 weeks’, it gives you a timescale to plan how you’ll get there. It’ll also ensure you stay on track to measuring your progress.
Look, for example, at a healthy weight loss of 1-2lbs a week. If you want to lose a large amount of week, set yourself a goal to do this, but make sure it’s within an attainable timescale.
Top tips to smash your new year’s resolutions:
- Enlist a friend: Having someone on the journey with you is going to make it a lot easier to achieve your goals, as you’ll hold each other accountable.
- Get a coach: At Reform Fitness, our coaches are always on-hand to help guide you towards your goal, measuring your progress and adjusting any training to ensure you’re on track to hit your target.
- Write them down: Once you commit pen to paper, you’re more likely to keep to your goal. Stick in on a mirror at home to remind yourself what you want to achieve.
Need help with your fitness goals? With our highly-experienced coaches and friendly support network, Reform Fitness are here to help! If you want to talk through your new year’s resolutions and how we can help, get in touch with us now.
Don’t forget to Follow us on Facebook for daily fitness motivation and tips!