Most of us are familiar with excitedly setting training and fitness goals for the New Year which often includes how we’re going to lose weight, exercise more, give up alcohol and stop eating take-away.
Unfortunately, many of us are also familiar with the reality now ten days later, we are opening a bottle of wine, haven't exercised once yet and just ordered McDonalds on UberEats.
Make 2023 the year you hit your fitness goals by following MVFit's Simple 3 Step Fitness Plan, but also allow you to enjoy a glass of wine or UberEats order.
Below are a few simple steps to follow in starting to achieve your fitness goals, but don't worry if this doesn't align exactly with you. This is not the only single best way that works for everyone. Just because this way may work great for you, doesn't mean that it will work great for someone else.
A coach who does variations of goal setting everyday, is the best way to come up with a plan that will succeed best with you.
Having said that, this is a simple way of getting you on your way for 2023!
Does your current exercise regime work?
You’ve got to be truthful with yourself to be able to progress forwards. Before you plot the path of where you want to go, you’ve got to know where you’re at today.
Some questions to ask yourself:
- How do I rate my current eating habits (out of 10)?
- How do I rate my current exercise habits (out of 10)?
- What type of food and drink do I regularly overindulge in?
- On average, how many times per week did I train last year?
- Did I enjoy the type of exercise I did last year? What did I like / dislike about my training
You can’t fix something if you don’t know it’s what’s causing the problem. You need to look closely and honestly at your habits and exercise routines, as only then can you interrupt them and create new ones that serve you and your goals better. This is often when a personal trainer comes in.
Set Your Fitness Goals and Build a Suitable Training Plan
Human beings thrive on targets and aims. Whether it is through reward or punishment we’re hard-wired for this type of planning . There are two simple yet important questions to ask when setting goals:
- What do I want to achieve?
- Why do I want to achieve this fitness goal?
When answering the question ‘what do I want achieve?’ it’s important to be really precise with the language you use – both written and verbal. For example, if you want to lose weight set a specific target. Once we do this, our chances of succeeding increase dramatically.
This is obvious and logical as you can’t get anywhere unless you first know where you want to go. The flipside of being really specific about what we want is that we open ourselves up to the possibility of failure. Therefore, it takes courage to state clearly what you want to achieve, but it’s absolutely necessary if you are going to achieve your personal training goals.
When answering the second question ‘why do I want to achieve this fitness goal?’ it’s important to be really honest. Don’t make your goals what you think they should be, make them what you actually want. This is two-fold – not only do you have the power of positive emotions working for you, but you’re also working in alignment with your core values because you’re being truthful.
After truthfully answering these two questions, you’re now in a position to build a plan. Make this plan realistic to follow and sustainable. If, for example, you answered in Step 1 that you exercised once per week last year, don’t expect to suddenly be able to do your own 45 minute sessions by yourself 5 times per week in 2023.
Small changes made daily and weekly really do push you towards your longer-term goal.
Accountability and Action
Now that you’ve got your initial plan in place – now you need to consistently follow it. Trust the process, and depending on your goal keep a record of how far you ran, the weights you lifted or foods you’ve eaten. Assess your progress and tweak your approach depending upon feedback and progress. Schedule a regular check-in with a trusted friend or family member and update them on your progress.
The main reason a lot of these goals fail is because people make their goals too big big to begin with, or are quick to chase the next shiny object. Stop reading about the new amazing revolutionary new diet and stick to the process. Often these new diets are just marketing spin of old ways that are trying to sell you the 'quick fix'.
If you have questions about these new amazing diets (Paleo, IF, Keto, Atkins, Bulletproof, Low-Carb, High Carb, Hi-Fat, No-Fat, Sugar Free, 5-2 diets) a expert in the field will be able to explain the pros and cons of each without a marketers bias.
Hiring a personal trainer is a great way to create additional accountability and have access to an expert in the field. Your trainer will also provide expertise in how to build the right training and nutritional plan, whilst ensuring you’re lifting weights safely and effectively.
And if things aren’t working? Speak to an expert and adjust your plan or your goal! It’s important to adjust and adapt to what makes sense for you, your schedule, and your body. So go forth and conquer those workout plans in 2023!
