This is part two of a guest post by Diane Raymond. If you want to guest post on this blog, check out the guidelines here.
In part 1 Diane wrote about setting fitness goals. In Part 2 she tells us how to stick with those goals.
Write down everything you like and dislike about your current routine. For example: Do you like how you feel after a workout? Do you like the tranquility and stress-free rhythm of running outdoors? Or, do you dislike giving up something else, such as a favorite television show, or an afternoon by the pool, in order to fit your exercise session in?
Next, add weight to the items on your list. That is, give each of your responses a numeric value equating it with how important it is. Here is a real life example: One of the things I like about exercise is the high I experience after a long run. I rank this an 8 or 9. I occasionally don’t like the time commitment, especially if it means I have to get up early in the morning to get the run in. I rank this a 6. My 8 outweighs the 6, so for now, I choose to focus on what I like about the workout (feeling good), as opposed to what I don’t like (getting up earlier to fit it in). By focusing on the positive outcome, my motivation for doing it remains high.
Consider a lifestyle approach to exercise and healthy eating. Rather than view your routine as an 8-12 week plan of attack, look at the smaller picture – aim to get 30 minutes of moderate physical activity each day. This could be a daily, family walk after dinner, or a 15-minute walk in the morning and a 15-minute walk in the evening. Break it down into manageable chunks, and take it one day at a time.
Make sure your goals align with your lifestyle. Nothing zaps motivation faster than goals that are out of reach. If you want to train for a distance event for example, but you only reasonably have thirty minutes per day to commit to training, perhaps your goal needs some tweaking. Choose a goal that matches the time you can reasonably commit to accomplishing it, then make that goal a priority. Schedule training sessions just as you would any other important meeting or appointment, and hold yourself accountable for checking it off your daily task list.
Finally, if you get off track and must miss a few days, don’t derail completely. Jump right back in, focus on the day ahead, and don’t look back.
Diane Raymond is the Founder of Blue Sky Gym, a personal training business specializing in outdoor and in home personal training, lifestyle and weight management coaching, workshops and educational resources. She is a noted consultant, workshop presenter and freelance writer. Check out her daily musings about training, health, and personal fitness at Diane Raymond’s Blue Sky Blog and Fit Girl in the City.
