According to U.S. News, 80 percent of New Year’s resolutions fail by February. Seeing as how we’re now into February, how are your resolutions coming along? How about those of your clients?
If you or your clients have fallen away from the goals you set for the new year, the problem may have been the way those goals were initially set.
I’d like to share some great motivation and strategy that can help. It’s from NASM-certified trainer Scott Keppel. Scott is the owner of Scott’s Training Systems, a world-class fitness studio in Chandler, Arizona, that offers both in-person and online coaching. He specializes in post breast cancer recovery, pre/post-natal, pageantry training (he’s the official trainer for several states), weight loss and fitness for business owners/executives.
Scott is also a motivational speaker and nationally certified fitness and nutrition coach. He believes it is important to help a client achieve their optimal level in all regards: mentally, physically and emotionally. His following four strategies can help you not only achieve your fitness goal, but other goals in your life.
Goal Attainment Strategies from NASM-certified trainer Scott Keppel:
1. Write your resolution down and share it.
Share it with at least three people that support you. Just saying your resolution and/or thinking about it is not good enough. Statistics show you are 80% more likely to achieve a goal if it’s written down. (1) In addition, when we share our goals with others we are 65% more likely to achieve them. (2) Sharing them allows a level of accountability. When we have people we trust and that believe in us, we don’t want to let them down, and if they are true supports they won’t let us quit because they don’t want us to let ourselves down.
2. Make sure your resolution is SMART: Specific, Measurable, Attainable, and Realistic, with a Timeframe.
This can get tricky because you may not know what’s realistic. This is why it’s good to share with people that care about you and will provide honest feedback. They can help you determine what’s realistic and perhaps what’s not. I suggest creating a smaller goal you can achieve in 4-6 weeks, and once you achieve that, create another. Think of them as quarterly resolutions.
You must be able to measure it and have a specific timeline. If it’s weight loss, setting a goal of losing 20 to 30 pounds this year is not enough to define the goal. I suggest you state: “I will lose 20 lbs. by (date)…” Keep in mind a healthy weight loss goal is 1-2 pounds a week. If after 2 weeks you have not lost any weight, you can adjust your weight loss methods to get the goal back on track.
3. Make a plan and stick to it.
I am a fan of writing down not just my goals but my plan of action and my schedule. I feel I’m more apt to stick to a program if I put pen to paper. Whether you use a planner, your phone, a computer or a bulletin board, having it somewhere you can reference it is important.
Try looking at your calendar each Sunday and plan out your week. For the weight loss goal specifically, you need to exercise and have your nutrition dialed in. You should then block out times you’ll exercise that week and when you’ll food prep. A weekly approach allows you to make adjustments in case one week is more full than another. If your goal is to spend more time with your family, block off time that you’ll be with your family, shut off your phone, stay away from the computer and be present.
4. Know your why.
So you have your goal, you wrote it down, you shared it and it’s attainable, but WHY is this your goal? Too often we choose a goal because it’s the thing to do. If your “why” isn’t important enough, you will fail! You may want to lose weight, but why? You may want to start a new career, why? Before you set a goal I suggest you ask yourself “why” at least three times.
An example may be, I want to lose weight. Why? I want to look good in my clothes? Why? I don’t feel confident enough in my own skin. Ok, now we can see that your why is not just about looking good, it’s about being a person who is confident. Know your why and you will succeed!
In closing, make sure your goal is SMART, share it with others you trust, and know your “why.” Finally, have a plan of execution and stay focused!
1. Reid, Norma. From Dreams to Reality Success Coaching
2. American Society of Training and Development (ASTD)
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