I have been working out diligently for over ten years. I started focusing on my fitness during the early years of my career in bodywork. While studying massage therapy, I was consistently reminded that being strong and injury-proof were crucial for success in the field.
Maintaining my fitness was essential for retaining clients and growing my practice. So I got to work. I started modestly by tearing out workout routines from magazines like Shape, hitting the gym or yoga studio, and figuring things out as I went along.
This approach was enough for a 20 something with no time constraints, weight issues, or specific fitness goals. However, after some time, I had the opportunity to work with a renowned fitness trainer in New York City, Jon Mace.
Following a few massage sessions with him, we agreed on a trade: massage therapy for high-level fitness training. It was an offer I couldn't refuse. Collaborating with a top trainer in NYC was beyond my financial means as a new massage therapist. I followed his guidance diligently for 4 years, relying on him for motivation and a positive mindset. This approach served me well, even helping me complete my first race the TCS NYC Marathon. At this point I thought I had gathered enough good habits and strength to go at it alone.
Upon relocating and beginning anew in Florida, I discovered that while I was implementing some of the lessons from my trainer, I was not fully prepared to fly solo. If I wanted to continue to run my own business, start a family, own a home and keep in shape. I needed to know exactly why Jon's training methods worked so well, and why mine were falling short. I needed a detailed beginners workout guide. It wasn't until I finally decided to become a trainer myself that I learned the secrets to mastering motivation and mindset. Here are the proven steps that expert trainers and elite athletes take when they have serious goals to crush.
SMART Goals
SMART is an acronym that stands for:
Specific: Clearly defined and detailed.
Measurable: Quantifiable with specific metrics.
Achievable: Realistic and attainable within your capabilities.
Relevant: Aligned with your overall goals and priorities.
Time-bound: Has a clear deadline or timeframe.
Why SMART Goals Matter
SMART goals provide a clear roadmap for success. They help you focus your efforts, track progress, and increase your chances of achieving your desired outcomes.
Example:
Non-SMART goal: "I want to get fit." SMART goal: "I will lose 10 pounds by running 3 times a week for 30 minutes, combined with a calorie-controlled diet, by May 1st."
Notice the difference? The SMART goal is specific, measurable, achievable, relevant to overall health, and time-bound.
2. Workout Planning
Planning is a crucial aspect of achieving any goal. Your fitness goals are no different. A well-structured plan ensures you're working efficiently, preventing plateaus, and reducing the risk of injuries.
Key Components of a Workout Plan
Goals: Clearly define your fitness objectives (weight loss, toned arms, bigger butt, etc.).
Exercise Selection: Choose exercises that target your desired muscle groups or fitness components.
Frequency: Determine how much time you can dedicate to your routine. Often you'll exercise based on your goals and schedule.
Rest and Recovery: Incorporate rest days and active recovery to prevent burnout.
Progression: Gradually increase the demands of your workouts to continue improving.
Nutrition: Consider how your diet to supports your fitness goals.
Flexibility and Variety: Include stretching and cross-training to enhance overall fitness.
Remember: Consistency is the silver bullet to achieving any goal. It's essential to develop a workout routine you enjoy and can stick to in the long run.
3. Habit Stacking: Building New Habits on Autopilot
Habit stacking is a simple yet powerful technique for incorporating new positive behaviors into your daily routine. It involves linking a new habit to an existing one, creating a natural cue to trigger the desired action.
How it Works
The basic formula for habit stacking is:
After I [current habit], I will [new habit].
For example:
After I brush my teeth, I will meditate for one minute.
I will study Spanish while having my morning coffee.
When I sit down at my desk, I will have 16oz. of water.
Why Habit Stacking Works
Leverages existing habits: Building on established routines makes it easier to form new ones.
Reduces decision fatigue: By automating the new behavior, you save mental energy.
Increases consistency: Regular practice strengthens the neural pathways associated with the new habit.
Tips for Effective Habit Stacking
Start small: Begin with tiny, manageable habits to build momentum.
Be specific: Clearly define both the current and new habit.
Choose the right time: Select a habit that aligns with your desired timing for the new behavior.
Experiment and adjust: If a habit stack isn't working, try a different combination.
By consistently applying habit stacking, you can gradually transform your lifestyle and achieve your goals.
Do you struggle with setting and maintaining your fitness & wellness goals? Goal setting and workout planning are just a few ways that I help clients build sustainable habits and lasting change. Get in touch for a FREE training consultation or schedule an Initial Fitness Assessment if you've already got a good routine but need to level up.
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