1. Be Clear about your Goals
If you don’t know where you are going (or what your goals are) you are going nowhere or might even walk around in circles for months or years.
Different research over the last few decades showed, that individuals who have written goals are more successful, earn a higher income and are more likely to achieve their goals than individuals who have no goals or only verbalize their ambitions.
Try the SMART way of goal setting:
SMART – Make your goals Specific, Measurable, Achievable, Realistic, Time Related .
2. Know why you are doing what you are doing:
Ask yourself “What is different if I have achieved my goals?” Think in terms of general health, confidence, energy levels, motivation, fun, fitness and your general outlook.
“What other positive effects does achieving these goals have for myself, my family and friends?”
“What does achieving these goals allow me to do?”
It is all about asking the right questions.
3. Exercise Regularly – min. 3x per week
to boost your metabolism
Minimum 3x per week, mix cardio vascular exercises to strengthen your hear/lungs and resistance training exercises (this might be body weight exercises or machine weight training). Boost your metabolism
and release your happy hormones “endorphins” regularly.
It’s better to exercise 4-5x per week for 30min rather than 1-2x per week for 90min. Your metabolism stays on a higher level for several hours after exercising, meaning you are still burning more calories, even if you don’t work out any more.
4. Put in the effort when you work out.
Go for 6-8 out of 10:
There is no point in exercising if you don’t put in the effort. You have to challenge your body otherwise you are simply wasting your time. Think of a scale from 1-10, whereas 1 is very very easy and 10 is close to impossible. Aim for a 6-8, challenge yourself but don’t overdo it.
5. Pick Activities and Exercises you Enjoy:
The more you enjoy what you do the more likely you are to keep it up. Think outside of the box and look at e.g. gardening, dancing, cycling/walking to work, playing with your kids, joining a walking group, combine the social and the health aspect of being active.
6. Keep a Success Diary:
Be clear about goals, write them into your success diary, give yourself a small bit of leeway, life isn’t 100% perfect and unforeseen things happen. Stick generally to your plan and celebrate your success, reward yourself.
Your Goal 1:
- Exercise 4x per week 30min, every lunchtime 12.30-1pm
Your Goal 2:
- Have 5 meals a day, 3 medium size meals and 2 snacks
… what other goals do you have?
Spend 15min at the beginning of the month to plan your activity and exercise session, take brief notes of what you will do at particular days, at what times you will be active, get your friends and family involved and plan your reward!
Enjoy your success with more energy, vitality and a greater zest for life.
Stick to these easy to follow step, put in the time, effort and commitment so you can celebrate your success.
Contact Fitnecise at 086-1736720 or e-mail us today with any further questions you might have or for your booking.