How many
times have you told yourself that you are going to start your diet after this
one last cheat meal or that you will make sure you will go to the gym starting next
Monday? Trust me, I have been there at least a million times and I know that it
is so easy to just give up on your goals and say that you will complete them
later. It is something I struggle with all the time- that is just the reality
of life. But how can you make sure that this does not happen to you again? That
you really put your best foot forward the next time you make some kind of
health goal (or really any goal). I have come up with four easy things that you
can do starting today (notice I did not say tomorrow ;) ) to ensure that you
meet your goals.
1.
I know that
when I was in college I would not have been able to succeed if it was not for
my planner. Now that I've graduated, I expected that to change. But let me
tell you- it hasn't! Whether it is work, clients, workout planning, social
time, meal prep, working on applications, or even just watching an episode of
Parenthood. I work best when I have written it all out. It
allows me to see my whole day at a glance and ensures I get everything done. It
is all about figuring out what is an immediate priority or what is
important to you. That being said if you do not
use a physical planner, try using your phone calendar. You can easily put
reminders for yourself to make sure you do not forget or let something just
slide into tomorrows schedule. It is not bad to plan everything out in your
head- but you are probably about 80% more likely to not accomplish everything
on your list. Especially when working out or making that healthy dinner is
always the first thing to leave your list of To-Do. Make sure your fitness
lifestyle is a priority and you will see the benefits.
2.
Something I
always tell my clients at the beginning of our training is that I want them to
go to the store and buy a notebook. It does not have to be anything fancy or
expensive. A composition book or a cute Target one. But I want them to go out
and buy it as a commitment to their fitness goals and themselves. So it becomes
their special fitness journal to track their journey. I
encourage them to keep it by their bed or in their backpack (really anywhere
handy where they do not have to go out of the way to find it every day). Then
take ten minutes at the end of every day before they go to sleep to write four
things.
I. How was
their nutrition that day. Some people like writing a detailed log of food,
others just rank (realistically) how they think they did.
II. What
activity or exercise they did that day. Again it is up to the individual to
decide how detailed, but if they did not do anything active then they have to
write none. Usually seeing that none makes you a little more motivated to at
least do something (walking for 15 minutes or a quick ab workout) the next day.
III.
Something that they can improve and focus on tomorrow. Their nutrition, making
sure to workout, getting more sleep, drinking more water, being more positive
about themselves. Any small goal that they try harder to accomplish.
IV. Last, I
tell them to write one thing they love about themselves or something they think
they did well that day. They resisted getting the muffin with their morning
coffee or that they felt good in a pair of old jeans. Even just that they know
they are working hard. It is so important to end on a positive note.
You should be your own biggest fan and sometimes you just need to hear
it.
If you begin
this habit of writing every night you will find yourself making small positive
decisions throughout the day because there is nothing better to hold yourself
accountable than putting it into writing.
3.
Sometimes at
the end of a long work day the last thing you want to do is go to the gym. Or
the thought of spending a Sunday afternoon meal prepping for the week sounds
horrible. Then find a way to make it more fun and find yourself a friend to
hold you responsible. If you are intimidated by the weight floor at the gym,
grab a friend and go to a fitness class or tackle some new activity
(swimming, tennis, hiking, strength training) together. Instead of going to
dinner, find a good recipe online and spend the night cooking it
together. Have someone who expects you to hold them accountable as well. Two
is always better than one.
4.
It would be
easy for me to tell you that finding motivation is simple, but that is not
always the case. One moment you might be feeling on top of the world and then
the next something knocks you down and you feel like you have taken ten steps
backwards. This is where it is so important that you know how to keep yourself
inspired. A few things that I have done to keep myself upbeat about my fitness
journey is by writing inspiration quotes or words on post-it notes and putting
them around my room. On my mirror that I see every morning, on the wall beside
my bedroom door, on my laptop. Places that I see a lot. They just serve as
little reminders that I can do this. Also I follow a lot of fitness accounts on
social media. Not only do they give me workout ideas and nutrition tips- they
also serve as a great way to hold myself accountable. As I am scrolling through
and I see someone doing a certain workout it makes me want to better myself in
the same way. Everyone is different, but it is really just about knowing what
keeps you in the right mindset and making it happen. You got this.
I promise if
you start doing these things you will see a difference in your accountability.
It as simple as these four things....
SCHEDULE,
WRITE, BUDDY-UP, MOTIVATE.
You are going
to see the difference in your productivity, your encouragement, and yourself.
You Can start TODAY.
-ICF
