Hi everyone! Happy New Year!!! I Hope everyone had a great holiday. I’m back and newly recharged, ready to kick off the new year with a healthy start. With the help of Canadian born and UK-based, health and fitness guru Hailey Wojcik, we have put together a post to help you, get fit, eat healthy and stay on track for a healthier, happier you!
I’ve been “practicing” these tips for several years now, but doing the same thing day after day can be repetitive and cause you to lose motivation. With these 5 tips from the fitness expert herself, we can all get back on track to creating the life we love! It’s of course always a work in progress – and no one is perfect! Join Hailey and I on a journey to health, happiness and superior confidence. Are you in? I am!!! Comment below with your #1 goal for 2018!
5 SECRETS TO ACHIEVING YOUR 2018 GOALS
It’s the new year. You’ve set the resolution to make 2018 the best one yet. You are going to lose a few pounds. Eat a bit healthier. Grow that booty a bit bigger. You are motivated and ready to go!
On day 1 of your new plan you get up and go for a run and have a salad for lunch. On day 2 you crush it again, and you even tell yourself you might have what it takes to become an Instagram fitness model because you are obviously an expert at this stuff. On day 3, you forgot to set your alarm and you are late so you grab a coffee and croissant on the go and tell yourself you will get back on your routine tomorrow. But tomorrow never comes.
Sound like you?
Don’t worry, me too. I spent 14 years in this vicious cycle. I was committed to my personal health and fitness – eating (mostly) all well training in the gym and getting my 8 hours of sleep – but I just wasn’t getting the results I wanted. I’d lose some weight but I was never really happy with what I saw in the mirror and it felt like as soon as I’d lose it, it would sneak back after a single holiday abroad or any unhinged weekend with friends. Where was I going wrong and why couldn’t I get the results I wanted?
At the beginning of 2017 I signed up for a “get in the best shape of your life” program at my gym and was hoping to meet new friends and shed a bit of unwanted body fat. What happened instead completely changed my life. For the first time in 30 years I learned to love me for me. I discovered I was capable of doing ANYTHING, no matter how difficult and this led to me developing a deep sense of happiness and confidence that transcends in everything I do. It was through this process that I really stopped caring what I looked like on the outside because I so deeply loved what I saw on the inside.
In short, I went from having a fixed mindset to a growth mindset.
So, if this is the year you want to change your life, here are my top 5 TIPS FOR MAKING SUSTAINABLE CHANGE:
- Set SMART Goals
Personally I’m not a fan of resolutions. A resolution is simply the determination to do something, but without metrics to assess success or a strategy for how you will achieve it.
Setting SMART goals will help keep you focused on what you are trying to achieve and whether or not you have actually achieved what you wanted.
(S)pecific – be very specific about what it is you are trying to achieve
(M)easureable – how will you know if you achieve it? It needs to be something you can measure
(A)chievable – do you have the resources to achieve your goal?
(R)ealistic – is your goal realistic? If you have never run a day in your life, it probably isn’t realistic that you set a goal of running a marathon in 6 weeks time
(T)ime-based – set a specific time by which you want to achieve it, like a specific date
Resolution: I will go to the gym more in 2018
SMART Goal: I will go to the gym 4 times per week
Resolution: I want to lose weight
SMART Goal: I will lose 10lbs by March 31, 2018
2. Have a strategy
Ok so you’ve got a goal – YAY! But now we need to think about the practical steps we must take in order to achieve that goal. Let’s use this SMART goal: I will lose 10lbs by March 31, 2018
That can seem like a lot, especially if you aren’t that active now or haven’t previously gotten the results you wanted. But by breaking down a goal into practical steps it can make something big and scary a lot more realistic.
- Walk to work or the shop instead of taking the car
- Bring my homemade lunch to work a minimum of 4 days per week
- Lift weights at the gym 4 days per week
- Do a total of 60 minutes of HIIT cardio per week
- Set and track my macros at a 15% deficit for 12 weeks before moving back to maintenance
Going from where you are today to your goal end date is a big leap. But by breaking down the specific steps it makes the journey a step-by-step process. Trust the process.
3. Approach life with a growth mindset vs. a fixed mindset
Personally, I think having a growth mindset is the key to being successful at anything you do.
Very specifically, having a growth mindset determines how we approach failure. There will be times that we fail, but it is through failure that we learn and grow. If you are afraid of failing, then you will never know what you are capable of because you will continue to exist within your comfort zone. Push beyond what makes you comfortable, and you will discover you are capable of so much more than you ever thought possible.
And yes, this will be scary. But every time you hear the voice in your head that says “I can’t do it” or “It’s not possible for me” or “I’m not good enough” this is your opportunity to choose how you react. Do you believe those negative thoughts (fixed mindset – I am limited by my abilities) or do you push past your fear and give it all you have (growth mindset – my abilities have no limits).
4. Practice honest self-reflection
My Mom always used to say to me “you can lie to everyone else, but never lie to yourself” and being honest with ourselves is a critical aspect of developing our emotional intelligence, resilience and mindset.
Regularly reflecting on your actions, behaviours and choices helps you better understand yourself and the decisions you make. The challenge here is to reflect without judgement. If you missed the gym for a whole week, why? What was happening where you couldn’t prioritize it? Or did you make the choice not to prioritize it? Being honest with yourself means you are owning your actions, behaviours and choices and not looking to blame others. Maybe you didn’t make it to the gym because you just didn’t feel like going – and that’s ok – but by being honest with yourself about it you can better find a solution to address it. Maybe the gym environment isn’t right for you so this could be a good opportunity to switch things up and try a group fitness class or yoga, for example.
5. Celebrate your successes
In case you ever forget, you are INTELLIGENT. You are STRONG. You are SUCCESSFUL. You are anything YOU want to be. Take a moment to celebrate your successes daily. Did you set your alarm early and go for a run? CELEBRATE! Did you have one glass of wine instead of the usual 3? CELEBRATE! Did you catch yourself thinking how proud you are of all you have achieved? CELEBRATE!
This isn’t bragging. This is appreciating you and the unique value that you bring to the world.
Now what are you waiting for? Set SMART goals and a strategy. Trust the process. Reflect often and approach life with a growth mindset. Celebrate often. Set your goals and track your successes with this free printable Fitness Planner today!
*All images courtesy of Hailey Wojcik, follow her journey on Instagram @wojies