I am huge fan of having goals to shoot for so the answer is no! A few post back I talked about the power of visualization and why you should write (not type) your goals down. A goal without a plan is just a wish! Below are a few tips to set goals the right way!
Set outcome AND PROCESS GOALS!– We all agree you should have outcome goals like “lose 20lbs”, “improve strength on___by___” I am here to tell you there is no way you are reaching that goal without process goals. There is a little secret to reaching your goals that I would like to bring to your attention today. It is called PUTTING IN THE WORK! Over time.
*I will make 12 sessions in January
*I will time block my meal prep and grocery shopping every Sunday
*I will set a stop watch for 5 minutes each night to develop a “quick plan of attack”
*I will foam roll and stretch for 5 minutes each day for the next 3 weeks
………and then you gradually increase these goals OVER TIME! I know some of you are excited because national workout month is here but…..
Just because you work out like a maniac for 4 weeks does not make up for missing 11 months. So plan for the entire year, while taking it one. day. at. a. time. This requires a mindset and set of values that I will try to beat into your head.
SMART Goals- Make sure they are specific, measurable, achievable, realistic, and timely. If you need help with this then hit reply and we can work on it! One of the main reasons our new semi private times work so well is because of the specific goals for each exercise (weight, reps, assessments) . Some people even use this once or twice a month to test out on certain exercises since there is no contract.
Time Block– I see all these people who have access to 24/7 and home gyms and then NEVER USE THEM! I see a ton of people who have the so called “best diet plan” and then never time block meal prep, grocery shopping, journaling, and the things that allow you to execute your plan! NOTHING WILL HAPPEN UNTIL THE ACTIONS REQUIRED TO REACH YOUR GOALS ARE BLOCKED OUT ON YOUR CALENDAR AND YOU GET AN……
ACCOUNTABILITY PARTNER!!! – This is probably the biggest requirement for reaching any goal! The members who took advantage of the assessments, Friday check ins, and the 30 min consultation FOR NO EXTRA CHARGE do much better than those who don’t. The difference between us and the big box gyms is that we notice when you miss! ..And that email you get when you do 🙂 You will need us When its 5am, the temperature is 10 degrees, and you feel like staying in bed vs working out . When it’s 630pm and you would rather go home than workout…you will need us!
If you need an accountability partner schedule your NO CHARGE SUCCESS SESSION to learn more. https://resultsperformancetraining.com/free-success-session2/
Get out of balance, for a short period – Sometimes you need to get out of balance just long enough to create a new habit. When the habit is formed you can maintain it with less effort, but it will be hard at first! This is why we have things such as our 4 and 6 week jump start programs.
Plan for chaos! — The difference between successful people and those who fail is how they respond when things go wrong. They will. Make up your mind you will reach your goals this time no matter what. Deal with “life stuff” and get back on track. I have seen people drive over 45 minutes to our studio and not miss a session. I have seen people let one bad week of “life stuff” snowball into a serious disease of “messarounditis.” that last until you TAKE ACTION! Symptoms of “messarounditis” include…..
feeling sorry for yourself
saying “I am going start, but I plan to wait until…..”
Stop it with all this giving up! And Waiting!– Seriously, stop it!!!!! I don’t care if you have missed 2 months, 2 years, or 2 decades. Get back on track! “Hardcore” is being consistent over time. Not doing the most hardcore workout on the planet for 3 to 4 weeks and then giving up. “Hardcore” is not being perfect because that does not exist. “Hardcore” is finally sending over that email to ask for help!
If you are sitting on the fence about joining us then HIT REPLY and I will be up front with prices, services, and what we represent. We represent more than access to a bunch of equipment you will never use. We represent more than a bunch of exaggerated backed by science claims. We represent more than a bunch of overnight certified trainers not correcting technique. We represent more than making a few dollars off of people in January, just to let them fail for the rest of the year.
2018 will fly by just like 2017 did. If you want to remain the same person do the same thing as last year. If you plan to make it your best year ever then it’s time to MAKE IT HAPPEN WITH ACTION!
Happy New Year!
Detric Smith, CSCS, ACSM-EP-C
P.S- If you missed it earlier this week our new transformation product is out! Yes, this is a different product from the other products years back! And the most important part of this is THE COACHING THAT COMES ALONG WITH IT!
P.P.S- Added quite a few posts on my personal blog over the last month so check it out! ==>www.detricsmith.com