New Year Goals – 5 Simple Steps

New year goals can be hard to stick to, that is why planning and thinking are needed from the outset.

However they can be hard to stick to sometimes 😋

One of the best ways to plan out your new year goals is to look at one of the best tools you have your mindset.

These are the stages we are going to look at and hopefully you will have a good handle on mentally preparing yourself for a successful year.

1.Where do I want to be

One of the most important things to start with as we look at your health and fitness goals is where you want to be.

This doesn’t mean
-looking like a Instagram model or the cover of some fitness magazine
-competing in your first full marathon or hitting every Spartan Race
-going on stage for your first bodybuilding show

What this often overlooked point means is
-how much hard work are you willing to put in
-what habits and routines are you willing to changes
-is this my real why? Is this destination one that will truly make me happy and give me motivation?

2.Where Am I Right Now

This can be the hardest one because you must take stock of where your current habits and routines have placed you. This also ties in with your beliefs about yourself and current situation.
Everything that we want to change is situated on a spectrum from
Least desirable > a person who trains once every two weeks

desirable > training consistently two times per week

optimal>  training 3-4 times per week with a program  that has some progressive overload.
Once we understand a framework to rate where we are at with training, nutrition and lifestyle we are ready for the next step.

3.What Are the Steps I Should Take

This is the part where you look at your habits & routines for your training, nutrition and lifestyle and go through and see where they are placed on the spectrum.

Once we have a really good idea we can create mini-goals for each part and look to order them, starting with the one that comes easiest to us. This common technique is called “the snowball” effect as by changing small manageable parts we can get some momentum. It is because this momentum will hopefully roll onto becoming a giant snowball of optimal habits & routines that reach you closer to your goals.

Once we have some of these mini goals looking at your weekly schedule is the next step to seeing how realistic your rate of change can be. When you are creating your schedule this is when you are making appointment with yourself throughout the week.

These are appointments that are very important to you and your chances of success, start to miss these consistently and you are going to struggle to get where you want to. Some examples of appointments are

• Getting to the gym same days and times each week
• Having specific days or times for food prep for the week
• Getting to bed at the same time each night during the week

4.The Reality of Training & Nutrition

Now we get to the easy part….not so fast. Depending on how long you have treated your body like an amusement park this bit can get tricky. Training and nutrition can be tricky parts of the equation, if not considered in a structured and reality based way can be the downfall to any good intentions.

TRAINING

What will work for you will be the thing that you can be consistent at for the long-term. Another part of this is also having something that you can see improvements with along the way.

Using a structured resistance training program is one of the best “big rocks” that should be the foundation of your training.

The following is a hierarchy of importance when looking at what will get you results long-term and consistently

1. Resistance Training (Strength Training)
2. High Intensity Interval Training (Tabata’s)
3. Circuit Based Interval Training (F45)
4. Long Slow Steady Cardio (1km – 5km Run/Walk)
5. Incidental Movement.

NUTRITION

Even though we have placed nutrition after training, it can be a tremendous factor in helping you improve.

One of the most effective ways to look at your nutrition is part of a hierarchy again and this time we will look at Eric Helms who has created his own framework
Adherence- How much can you stick your plan?
Calories- How much energy are you expending and how much energy are you consuming?
Macronutrient & Fibre- Are you hitting enough Protein, Carbohydrates, Fat & Fibre for your goals?
Micronutrients & Water-The quality of your food should take care of this level e.g vegetables, fruit and grains
Supplements-This is the cherry on the top and the least important consideration

By referring to this framework we are able to answer a lot of questions they may come up
Is using a quick fix like Isagenix something that I will be able to adhere to for the rest of my life?
If you weight loss/gain is stalling do you know how calories you are eating and are you tracking?
Should I use this supplement X for my weight loss if I am not consistant with my diet or tracking my diet?

5. Goals & Tracking Progress

Now we are at the last stage of getting our mindset right for change we look at how we are going to track and measure our progress. When one of the best ways to look at this is through

Outcome Goals-This is where we want to reach
-I want to drop 5 kilos by April
-I want to be able to Deadlift my body weight in 8 weeks
Process Goals- This is the mini steps along the way that will help us reach there
-I will track my food every day this week
-I will complete my 3 day program Monday, Wednesday and Friday this week.

Some of the best tools for measuring training and nutrition are
TRAINING: A log book which has your resistance training program and you write in each session to keep track of weight/reps/sets
NUTRITION: Using a app such as “My Fitness Pal” to enter your target calories and macronutrients (protein/fats/carbs/fibre) and track if the meals you eat each day meet the targets.

New Year Goals – What Should I Do Now?

While this is the final step all the steps are important in making sure you give yourself the best chance to succeed.

Going through theses steps may only take you half an hour or even longer depending on how big your goals are.

That’s fine as going through these steps will get easier and easier every time as you become more attuned with your own mindset about your health and fitness goals.

Having a framework of understanding can help you be honest with yourself about what you want and how you are going to get there for your new year goals.

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