We’re halfway through the year and by now most of us are losing track of our fitness goals and have maybe fallen off the wagon already. The worst mistake you can make is throwing in the towel, assuming you are a “lost cause”. Don’t give up on yourself! With these tips, you can get yourself back on track and still make it happen!
Get Yourself Back on Track with These Tips:
#1 Define Your “Why”
What’s your reason for starting this journey? Do you want to fit in a certain pair of jeans? Feel better on the beach in a swimsuit? Or maybe just be healthier? Once you have your “why”, you’re back on your way toward your goals!
#2 Create a Goal Sheet
Now that you know your reason for getting back on track, think about your goals. First, set your goal. Then, decide what you will do to get there. Lastly, chose a start and finish date.
In 1973, Harvard conducted a study on goal setting.
Prior to graduation it was determined that:
84% of the class had set no goals at all.
13% of the class had set written goals but no concrete plans.
3% of the class had both written goals and concrete plans.
10 years later, the 13% of the class that had set written goals but no concrete plans, were making twice as much as the 84% that had set no goals at all. The 3% of the class that had both written goals and concrete plans, were making 10x as much as the rest of the 97% of the class.
How’s that for motivation!?
SET MY GOAL
My outcome goal: (ex. lose 10 pounds)
MAKE MY PLAN
My behavior goals:
(ex. meal prep every week, be more active)
GETTING TO WORK
Date I will start: ___________
Date I will reach my goal: _____________
#3 Define Your Obstacles and Ways to Overcome Them
You’re going to have obstacles. The world won’t stop turning because you are trying to get healthy. You’ll have cookouts, birthday parties, weddings, etc. and you’ll have to have a plan in place to keep you focused on your plan and your goals.
Define your action steps.
For example, if you know you’re going to a party Friday night, designate that as your treat night. Continue as usual, eat healthy, workout, and be active leading up to the event, then allow yourself a piece of cake or pizza as your treat.
Too often we mentally give up on ourselves when we know we have an event coming up where there will be temptations. We tend to sabotage ourselves by thinking “Why am I doing this now if I’m going to ruin it tonight?”
Plan ahead. Make that your treat night, plan what you’re going to have, have it, then keep moving forward on your plan!
#4 Give Yourself Some Leeway
So, you went to the party and instead of just having a piece of cake like you planned, you have a piece of cake, 2 cookies, and a glass of wine. Now you’re probably thinking you’re a failure and you’re better off just quitting. You are not a failure and quitting is not an option! Progress not perfection. Stop focusing on the small mess ups and start focusing on all the things you have improved on.
#5 Don’t Punish Yourself When You Do Mess Up
You may think hitting the gym first thing in the morning, working out for 3 hours, and restricting your calories all day will make up for the night before. Bad idea! You will only do more harm than good. The key is to forgive yourself and move on. If you start punishing yourself, you will start having an unhealthy relationship with your body.
#6 Change Up Your Routine
Sometimes we just simply lose interest in what we’re doing. Like anything else, if we don’t change up our routine we will get bored and look for something new. And usually, that “something new” isn’t on our plan. If you’re starting to get bored, try doing a different type of workout. If you normally do an hour or weights, try doing a 30-minute HIIT session. If you normally workout alone, try joining a class. Or maybe you’re getting tired of the same boring food. Look for new ways to spice up old recipes. Or try a healthy spin on a classic (normally unhealthy) dish or side.
#7 Don’t Compare Your Journey to Others
Everyone is in this for different reasons. Don’t let yourself get discouraged because you feel someone else is making more progress than you. Maybe your goal is to lose 10 pounds and to be healthier. Your friend’s goal may be to lose 20 pounds and compete in a fitness competition. Her progress may seem like it outshines yours, but it doesn’t! Just because you aren’t making the same “type” of progress as someone else, doesn’t mean you aren’t making progress. Focus on your journey, your goals, and your progress.
#8 Something is Better Than Nothing
Days are busy and nights are long. Sometimes it’s near impossible to fit an hour workout in. That’s ok! Who says every workout has to be an hour? Don’t talk yourself into doing nothing because you think anything isn’t worth it. It is worth it. If you can’t make it to the gym for an hour, do a short workout at home that requires little or no equipment. You can do jumping jacks anywhere! Modify workouts to fit your busy life. JUST DO IT!
#9 Find an Accountability Partner
Everything is easier when you have someone doing it with you. Find a friend or a group that has similar interests and goals as you for extra accountability. Maybe you can schedule group walks in the morning or meal prep days with a friend. One of the biggest keys to success is having accountability. It’s easy to talk yourself out of exercising or meal prepping when you know that no one else knows. But, if you have someone waiting on you, you are twice as likely to follow through.
#10 Find A Balanced Meal Plan You Can Stick To
70% of your progress will come from food. That’s why having a meal plan you can stick to long term is so important. Avoid fad diets and quick fixes because although you may see fast results, unfortunately, they won’t last. Look for a meal plan that includes lean protein, complex carbs, and healthy fats. If you’re interested in a meal plan that is tailored to you and will give you lasting results, customized meal planning is a great option. Customized plans allow you to work one on one with an Elite Nutrition Coach and find what works best for your body.
There’s still time to reach your goals!
Don’t give up on yourself.
You only FAIL when you QUIT!