It's that time of year when many of us are setting one or more New Year’s resolutions related to our health.
Unfortunately, most of these health and wellness goals are quickly abandoned as people are often too eager to jump into the New Year and overdo it. I want to help you prevent that from happening; here are five key tips for achieving your 2019 Resolutions!
1. You MUST want it
The real ‘success secret’ doesn’t lie in the information on these pages, it lies within your desire and hunger to stick to the plan and be consistent. One of my mentors, Charles Poliquin, once taught me the “myth of discipline”. In the end it always boils down to what you love and how bad you want it. Do you want six-pack abs or would you rather eat this cake? Which gets you most excited?
Let’s be real. Life is going to get in the way, but how you react and support your goal always lies in your hands. Goal achievement never works if you lead with “should, have to, or need to.” The first step in ensuring results is you must “want to.”
2. Establish a belief system in yourself
A while back I trained twin sisters in their late 30s, both desiring to get healthy and lose weight. Both ladies had three young children, trained together four days per week, and were given the same nutritional plan.
The first sister constantly told herself she could not lose weight because she was too tied up with her kids’ activities. The second sister was constantly telling herself that she must lose weight in order to keep up with her kids’ activities.
The end result was no surprise. In a 12-week time frame, the first sister saw no change while the other lost 15 pounds of fat and gained 5 pounds of muscle. There were no differences between their training frequency, program, nutrition and even genetics to a certain extent. Self-perception dictates confidence and many times is the deciding factor in goal achievement.
3. Goals must be specific, measurable and have a deadline
The quest to any “want” in life must be outlined correctly by goals that are specific, measurable and have deadlines. We always hear that failing to plan is planning to fail. It is exactly the same in health and wellness.
If you do not have a goal and driving force, how long do you think motivation will last? Be sure to define exactly what real success looks like to you and set a deadline to help ward off any procrastination.
4. Importance of mindset
If you can harness your drive, focus and determination, then anything is possible. But, if you cannot harness your mind, then you are doomed to the endless cycle of failure that makes up much of the wellness industry. I do not want that for you!
When setting your New Year’s resolutions, I suggest asking yourself, “Who do I have to become in order to achieve these goals and what is my purpose?” Once these are established, you will notice how easy it is to stay compliant to the necessary behaviors associated with your goals. The ultimate goal is to make your behaviors become automatic by simply living up to your identity and purpose.
Here is an example of what I’m talking about:
Identity and purpose: I am a lean, healthy and fit parent, husband and boss.
What does a person like this do in order to live up to that identity?
Behaviors: I am a healthy person that chooses healthy foods that build and nourish my body. I work out four times every week, grocery shop once per week, food prep twice per week and ensure I get at least 6-7 hours of sleep tonight.
Goals: I achieved 15 pounds of weight loss, gained 5 pounds of lean muscle, and I can now do 10 chin ups and squat my own body weight.
Know that the things you tell yourself will either be your greatest stressor for failure or best ally for success. Once you harness your mindset, anything is possible.
5. Hire a professional to keep yourself accountable
While we are all on our own journey, we encounter various individuals throughout that help us to learn, and inspire us to grow and achieve things that we could not otherwise achieve on our own.
If you are truly serious about your New Year’s resolution, I highly suggest hiring a qualified personal trainer. It is human nature to follow the path of least resistance and having an expert there to support your goals and keep you accountable can make a world of a difference.
Here are my final tips that will ensure results over the New Year: be consistent, prioritize you, make muscle enhancement top priority, plan ahead, minimize stress and remember that sleep is essential, not a luxury.