There’s going to be a ton of weight loss ads and gimmicks coming at you after the holiday season.
It happens every single year by the weight loss and fitness industry. Whether it is a typical year or one like 2020, it is plain and simple... you are going to be marketed to "lose weight" or get that "summer bod ready."
Look I want to start off by saying I am not the person to push New Year's Resolutions. Why??? Because it doesn't work for everyone. Sometimes it adds too much extra pressure, sometimes it creates greater expectations than necessary, and honestly I think it can also create a false sense of goal setting... that you can only set goals at the beginning of a new year.
But there is the other side to the coin and that is that a new year can be a great time to set goals. There is something about a "fresh start" feeling even if it means it's only the date that changed. Getting a new planner, setting up goals, scheduling out times (I am a huge planner by nature, it gets me super excited). All of this can propel you into jumping on a new regime towards your goals being crushed.
So, how do you set up healthy goals?
There are a few key things that I always tell my clients.
1. Avoid starting off too aggressive.
This is probably the one I see most!!! People will get super pumped about starting there action plan. But most of the time, they will set up a plan that expects an "all or nothing" approach. When starting from hardly any movement and jumping to 7 days a week, the hard truth is... you won't last. It's not that I don't believe in you, it's that your body actually needs time to build up to this intensity. So take the extra couple weeks to months to build into the 5-6 days per week (rest is needed too!)
2. Avoid Weight Specific Goals
Look it is great that you want to lose "x" amount of pounds to have a healthier life. But here is the catch. When we set up weight specific goals we actually will get tied up into the numbers. Now numbers are helpful for progression. In fact that is how things are measured in science (quantitative measurements). But another fact is, muscle weighs more than fat. Therefore, when you are losing fat mass and building muscle, you may actually gain numbers on a scale. I only suggest scales if a person has a healthy relationship with their body and fully understands how the number on the scale can mean a whole heck of a lot more than just the "fat that is around the stomach" because that is certainly not true.
3. Don't Choose Weight Over Form
Now I stuck with the term "weight" if you were to be hitting the iron. But this could also very easily apply to reps (how many times you do an exercise). It makes no sense at all to lift heavy or do a million reps if you do not have good form. Shit form will get you hurt in the end, plain and simple. So my suggestion is to work on proper mechanics or work with a trainer who can help you with your form. Don't worry, you will get wayyy stronger by focusing on the form first.. it may take a little bit longer but you'll be in much better shape (and stay out of the ER).
4. Don't neglect Ability Based Goals
Okay ability based goals have to be my favorite set of goals. These have so many powerful benefits to it. Did you know that a person is more likely to succeed and stick with a regime if they are intrinsically motivated??? Meaning that they get the feeling of being able to do something and empowered about there own body gives them a sense of continued motivation. Unlike the weight loss of focusing on a number (extrinsic motivation) causes you to focus on a number that is produced on a scale and not within your body or how you feel (intrinsic). These are amazing goals because they have a trend of setting you up to be able to LIVE the way you have been longing to do so. Ability goals can be anything and everything that you want to be able to do.
Yup there you go. Those are my 4 Tips on Goal Setting with Exercise. Oh and one last thing, don't overcomplicate the process and try to enjoy the ride.
Did you know that I work with individuals on their health and fitness goals? Are you looking for someone to hold you accountable, guide you in the process, and help you crush your dreams? Email me today ( at firstname.lastname@example.org) and we can get chatting about those goals of yours, I can't wait!
Love & exercise,