The prior post discussed planning for your new year’s resolution and the need for objectives, or specific measurable steps, that will result in your successful achievement of your goal. I also introduced the idea that in planning for your resolution, your plan needs to be couched in the reality of your life.
I can’t say it enough: You need to be honest with yourself and set objectives that are realistic and manageable for you. You can definitely achieve your goal but it must be broken down into manageable steps. I’ve said it before in this series and I’ll continue to hammer on the point that you must be patient and persistent. It’s imperative that you focus on the process—the process, the process, the process!—of getting to your goal. Focus on what you can do right now, today and don’t get obsessive about the end goal.
I’m not going to give you specific objectives. Rather, I’m going to give you some questions and details to consider when forming your objectives. First, look at the motivation scale. Keep it in mind as you consider your course of action. If, on a particular action your motivation is 8 or higher, then get to it! If your motivation is below an 8 then don’t consider the action. For example if I ask you how motivated you are to join a gym and start working out X number of times per week and your answer is 9, then you’re ready to get going. If I ask you how motivated you are to start cooking X number of meals a week and your answer is 4, then you’re not ready and you should perhaps revisit the idea at a later time. Be honest with yourself or there’s no point in doing any of this.
What are you ready to do?
Start an exercise program? Change your eating? Go to bed earlier? All of the above? Not everyone is ready to address all the details that go into a fit, strong, healthy body. Maybe you’re ready to start lifting weights but you’re not ready to make dietary changes. Maybe you’re open to starting a walking program but not ready to join a gym.
If you’re new to fitness and exercise, or if you’ve struggled with resolutions in the past, then I suggest you start with one thing. Find some success early where it’s easy, then address other needs when you’re ready. If you try to do too much too soon then you may become overwhelmed and give up. Can you start with one or two days a week of exercise? Can you start cooking one meal per day? Can you pick one or two days per week to either go to bed early or sleep in?
(Have you found time to do the homework in these other posts? If not, then you may not be ready to move on.)
What activities do you enjoy?
If you can build your exercise routine around an activity you like to do then it’s likely you’ll do it. If on the other hand you hate to run then building your weight loss resolution around running (or anything you can’t stand to do) is a bad idea. What physical activity or activities are you ready and willing to undertake?
What type of exercise?
We typically discuss “strength training” and “cardio.” The truth is, physical activity exists along a sliding scale. Lifting heavy things for short durations has its benefits as does prolonged, lower-intensity work. Do you know what type of work your resolution requires? Do you have any experience lifting? Going back to the question above, is there a type of activity which you enjoy the most? Beyond that, do you know how much you should lift for how many reps and sets for your goal? Do you know how often, for how long, and at what intensity you should engage in cardio-focused activity for your particular goal?
What time of day to exercise?
Figure out what time of day is best for you to work out. If you’re not a morning person then going to the gym before work may not be a great idea. Working out after work or at lunch are options to consider. Your work schedule, family obligations, and what time of day you prefer all pertinent factors. What time of day works best for you?
How many days per week to exercise?
Optimally, you’re going to engage in some sort of physical activity of varying intensity on most days of the week; but if you’re not currently exercising at all, then aiming for five, six, or seven days per week might be unrealistic. Can you start with one? Two? How many days per week will you realistically do something called “exercise?” Further, most fitness plans should have hard days and easy days. Exercising hard every day isn’t a good idea. Hard work must be balanced with rest and recovery.
Where’s the best place for you to exercise?
Ideally you’ll exercise in a place where you feel comfortable, confident, and welcomed. A gym? Outdoors? A class? Yoga or Pilates studio? Strenuous yard work and manual labor count as exercise too.
Gyms and studios are much like restaurants. They cater to different clientele with different tastes. All gyms and studios aren’t the same. If you don’t like the feel of one then visit another.
(One observation: Most people need to leave the home to get a worthwhile workout. Virtually no one develops a successful exercise habit at home. Home exercise equipment typically turns into an expensive laundry rack. The home has a million other diversions and strangely, with the option to work out anytime, you’ll never actually work out.)
Aches and pains are serious roadblocks to fitness goal. If you hurt while lifting weights, running, hiking, swimming, etc., then you may need to see a physical therapist, chiropractor, or some other type of injury rehab professional. The sooner you get help with injuries, the sooner you can get at your goal.
Have you considered sleep?
There is strong evidence that lack of sleep contributes to obesity. Sleep is also important for athletic performance. If your resolution has anything to do with weight loss or athletic achievement then sleep is crucial to your goal. Many Americans don’t sleep enough. Most of us need 8+ hours of sleep per night. More coffee isn’t the solution, nor is “just getting used to it.” Won’t work!
Can you start going to bed earlier? Or sleep in on certain days? Maybe you can sleep more just one or two days (preferably more) days per week? Can you turn off the electronic devices an hour before bedtime? It’s important!
If your resolution is physique-related (fat loss and/or muscle gain) then your food intake is of tremendous importance. You can’t out-exercise bad eating habits. There’s no way around it. Studies show that if you prepare your own food then odds are you’ll have a healthier diet than if you eat out or eat convenience foods. Do you prepare any of your own food? Do you grocery shop? Do you know how to cook? Do you own some pots and pans? Are you willing to start preparing more of you own food? If so, how many meals are you willing to prepare? If you currently prepare none of your own food, then starting with just one meal per day—or even one meal per week—is a starting place.
Two things to remember: “Prepare” doesn’t necessarily mean “cook,” and I’m not advocating a particular diet here. I’m asking if you’re ready to get involved with feeding yourself.
Your support system
Getting help helps! Tackling a big goal by yourself is tough. Evidence suggests that accountability and positive social support are important factors in successful weight loss. Do the people around you support your efforts? Are you willing to enlist an accountability partner? Can you find allies at home and/or in the work place who can facilitate your new year’s resolution? Enlisting a personal trainer is one powerful way to stay accountable. It’s even better if you can bring friends to your cause.
Here are some examples of measurable objectives that one might take as steps toward his or her fitness goal(s):
- Meet with my trainer twice a week at the gym
- Prepare breakfast five mornings a week
- Turn off electronic devices an hour before bed every night
- Walk for 20-30 minutes four days per week
- Add in a yoga class to my current fitness routine
- Schedule a visit with a physical therapist to get my knee/back/shoulder/whatever pain figured out.
- Start eating a piece of fruit every day
- Cut back on fast food from four to two days per week
This is a very short list of ideas and suggestions about objectives. Each individual will have his or her own specific needs.
A few things to remember:
- Focus on the process more than the end result you want. What can you do right now, today that will help move you toward your goal?
- The most significant fitness results (including your resolution) don’t come in a few weeks. It’s an ongoing process that takes patience and persistence. If you reach your goal, and if you want to keep those results, then the journey continues.
- Don’t expect to be perfect. No one is, including those models, athletes, and those Internet fitness celebrities who give the appearance of perfection. You won’t make every single workout. Not every bite of food will be “healthy.” One slip-up doesn’t wreck all your work. Your motivation is huge here. Do you remember why it is you’re working toward your goal?
- New, healthy habits are made over time. You won’t be highly motivated every day. We’re not always highly motivated to go to work either but we go. Some days we must simply punch the clock.