2019 Is a FRESH CHAPTER!
The possibilities are endless for what you can achieve and what can happen with the start of a new year. As a coach, it’s hard for us to not jump in with all of the resolution talk going around. So often we hear people saying they want to eat healthier or get more exercise. Those are great goals, but without specifics for what they want to achieve, it will lead to disappointment and quitting by the middle or end of January.
Only about 9% of people achieve their New Year’s resolutions. Those 9% of people drill in to their goals and celebrate the baby steps that got them there.
Instead of a New Years resolution, why not make a January resolution? Something smaller and more manageable that will give you the satisfaction of accomplishment. Maybe this will be the month when you check-in to the gym 3x each week instead of 1 or 2. Maybe this will be the month that you commit to the nutrition challenge and learn about healthy eating for 28 days that will help you learn your body and to support healthy eating choices for the rest of the year.
For some of you, even committing to something a month long sounds daunting or impossible. What if you tried for one day? Or one week? Try increasing your water intake by substituting water or tea instead of soda or other sugary or fake sugary drinks like Diet Coke and Sugar free Redbull. This is a great small first-step where you will see changes in your body in a short time.
Follow this formula when choosing your goal:
All goals should be SMART!
Goal: I will check in to the gym for the 5:30pm class 3 times each week for the month of January.
Specific - I will check in to CFA 3x each week in January
Measurable – I should have 15 check-ins during the 5 weeks in January
Attainable – I can come Monday, Wednesday and Friday to the 5:30pm class
Realistic – I am already going to the gym 2x each week, so I’m only adding 1 more day each week.
Time-sensitive – Month of January
Here are five ways to keep any goal you set:
1. Share it with those around you who will be supportive. Simply saying it aloud or posting it online gives you accountability.
2. Leave yourself words of encouragement regarding this goal in places you will see it often. If your goal is around healthy food choices, try a post-it note on your fridge. This step solves two problems, it encourages you through your day and it helps you stay focused on your goal.
3. Only set one small goal around one behavior at a time. Don’t start eating healthy, spending more quality time with your family, sleeping nine hours each night, removing toxins from your home, and going back to school all at the same time. Instead bite off only what is manageable. You can always slowly add more goals as your behaviors transform!
4. Don’t be hard on yourself if you mess up. Only a very small percentage of the human population can accomplish a goal the first time they try. For the rest of us it takes a couple slip-ups before we propel forward and achieve our goals.
5. Ask for help. It is brave and admirable to make changes in your health routines. Don’t be afraid to ask for help. The coaches at CrossFit Ampersand are here for you as well as people in your classes. You can also take coaching and accountability up another step by talking to our Health Coach Elizabeth, to really drill into your intrinsic motivations, character strengths and help you achieve even more than you could do alone.