Ok it’s the end of January, almost one month into 2021. So how’s it going? Time to check in. If you set a goal for the new year, or even just for January, are you close to accomplishing what you set out to do? The intention isn’t to make you feel guilty or try to hold you accountable, but rather to give you a couple of ideas if you’ve hit a roadblock along the way (it happens to all of us!). Set yourself up for success with these three questions:
Is your goal reasonable?
There’s nothing wrong with dreaming big or setting those pie-in-the-sky goals. But maybe that macro goal might be better achieved through some smaller micro goals that will add up over time. We’re all guilty reaching for something that might not actually be reasonable in the often arbitrary time frame we’ve chosen. Example: I want to add 50 lbs to my back squat this month. Ok, what is your plan? How many times are you hitting the gym each week? Do you have a dedicated training plan to improve squatting strength? If the answer is no to any of these questions, or even if you answered yes, 50 pounds in one month is probably a bit extreme. What if your squat improved by five pounds at the end of the month? That’s still progress, isn’t it? And you’re a lot closer to that 50 pounds than when you started.
Is your goal sustainable?
I am going to cut out all sugar from my diet. Wow, ok. Like … forever? Is the plan to NEVER allow yourself a sweet treat or indulgence? Not to shoot this one full of holes but … that is not sustainable for most of us, and that is certainly not a nutrition plan I want to be on. Perhaps it might be more sustainable to prioritize whole, unprocessed foods, and save the treats for a weekend meal out. It doesn’t have to be all or nothing. The right diet is one that is sustainable for YOU.
Last and most certainly not least, know your why! Why do you want to lose weight? Why do you want to save money? Why do you want to add 50 pounds to your back squat? Your “why” serves as a guiding light or homing beacon. When motivation wanes (and it inevitably will), remember why you set the goal in the first place and keep your eye on the prize!
Why do I want to lose weight?
I want to lose weight so I can feel better, move better, and be more confident in my body.
Why do I want to save money?
I want to save money because I want to take my dream vacation next year with my family.
Why do I want to add 50 pounds to my back squat?
I want to add 50 pounds to my back squat because I want to prioritize strength and movement, and increasing absolute squatting strength will have tremendous transference to my other lifts and elements of fitness.
In short, make sure you are setting yourself up for success by setting reasonable and attainable goals. If you want to add pounds to your favorite lift, learn a new gymnastics skill, gain or lose weight, we want to help! Please reach out to a Fearless Athletics coach so we can get you moving towards that goal and on to the next! Sometimes all you need is a conversation to help you organize, prioritize, and get after it.
Many folks are looking to cut back on their sugar intake in January, but how sustainable is that for you? If it is sustainable and you have iron-clad willpower, feel free to skip this. But if you know you have a sweet tooth, time to make a plan. If you’ve never tried medjool dates, be sure to pick some up on your next trip to the store. Slightly higher in calories, but full of rich antioxidants, these little beauties are a delicious, sweet addition to any salad, or you can use them in place of sugar in many baked goods, smoothies, and sweet drinks (yes, even your favorite coffee beverages). They’re delicious on their own, or if you’re looking for something a little extra at the end of the day, try cutting one in half and stuffing with your favorite nut butter. You’re welcome.
New habits take time, and you need a plan. Check out BJ Fogg’s Tiny Habits for a transformative approach to changing behavior and building sustainable habits. Maybe your goal is to read more this year, but you’re struggling to find the time? Consider listening to an audiobook!
If you’re short on time or curious about building sustainable habits, check out episode 152 of The Doctor’s Farmacy podcast. Dr. Mark Hyman explores this unique approach with guest and Tiny Habits author BJ Fogg.
Written by Coach Natalie Lewis
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