Embarking on a health and fitness journey can be daunting but also exciting! The hardest parts are #1 making the decision, #2 getting started and 3# being consistent. But it's not just about the goal! What about the process of getting there?
With so much information available on the topics of health & fitness I wanted to condense and share a few ideas to help you get started and stay the course on your incredible journey.
💡#1 - Define your goal
Before you can set about achieving any goal in life it's crucial to know what you are aiming for in as much detail as you can. Writing out your goal is a really powerful way of connecting with what you truly want. A tried and tested way to structure your goal is using the S.M.A.R.T formula which stands for: Specific - Be as clear as possible about what are wanting to achieve and write it down. Measurable - Track your progress to manage your success. Achievable - Set a realistic goal. Consider your current situation and resources available to you. Do you have what you need to accomplish the goal? If not, what's missing and is it possible at this time to have access to these resources? Relevant - Make sure your goal is relevant to you. This is about you and your aspirations. Must be something that you can really connect with on an emotional level. This will get you through the times when motivation wanes. Time-bound - set a start and end date for your goal. I suggest to clients to set SMART goals for 6-12 weeks, 12 months, and 12 months plus.
💡#2 - Focus on the system NOT just the outcome.
When it comes to goals so many of us focus on the goal itself rather than the journey to get there. We say things to ourselves such as "when I achieve [your goal] I will feel so happy!"
Goals are really important as it gives us direction and focus. However, obsessing over the goal and not the method that will help you get there will make it a tougher process. This is why every goal needs a system.
In James Clear's fantastic book Atomic Habits, he writes "goals are about the results you want to achieve. Systems are about the processes that help you get there."
For example, if your goal is to run a 5k in under 30mins, your system would be how often you run each week, types of run training (easy, tempo, interval) how many cross training sessions per week (strength training, Pilates), daily stretching routine, nutrition plan to support the goal for example.
"Achieving a goal is only a momentary change." James Clear
The most profound part of James Clear's book for me was the idea of shifting the focus from the goal itself onto the person you are becoming in the process. Achieving a goal feels fantastic but so is enjoying the journey and the confidence you gain from the experience that will propel you forward in life.
💡#3 - Start Small
Who else has set big lofty goals and beaten themselves up when they are not achieved? I have lost count with how many times I have done this over the years.
The reason that I didn't achieve these goals was in part because I didn't have the right system (or sometimes a non-existent one haha) but also because I was trying to make too many big changes in a short space of time.
In today's world with the speed of communication and a plethora of so called "experts" giving quick fix advice, it is no surprise that many of us get impatient with ourselves when we don't get results super fast!
What I've learnt having spent a lot of time reading about the subject of "habits" from authors such as James Clear, Brendon Burchard (High Performance Habits), and Gay Hendricks (The Big Leap) is that the magic comes for small shifts compounded over an extended period of time.
Rather than making huge changes, try just being a tiny bit better in each area of your life that you are looking to improve. This loops back to systems that support your specific goals. For example, if you want to drink more water each day as that forms part of your overarching goal and you are only drinking one glass, aim to add a 2nd glass of water until that becomes habitual then add a 3rd and so on. If your aim is to get some exercise in before work but this would mean getting up earlier which you are not so keen on, just start with setting your alarm a tiny bit earlier and do a short stretch/mobility routine while the kettle is boiling for your morning brew.
Small changes like these won't seem much in the moment but compounded over time can deliver astounding results. It's like a domino effect. Form one positive habit will, in time, encourage others to form. Keeping a journal of your progress is a great way to monitor your journey from a physical and psychological point of view. Maybe the first few weeks nothing much changes but then that compound effect kicks in and you start to feel more energised, or less resistant about getting out of bed earlier for example. If you are seeking long term positive change, tiny shifts over time is definitely the way to go.
Hope you found this blog useful. If you have any questions please do let me know.
Here's to small positive changes that make a big difference 🎉
Much love, Amalia Gyre Fit Studios
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