You’ve just decided to start a fitness program. You’ve got your outfit, water bottle and the date of your first workout in mind…but wait a minute…you’re missing the most important thing.
And when I talk about goals, I don’t just mean something broad and completely vague like, “I want to lose weight.”
I’m talking about something specific and measurable that you plan to complete in a certain amount of time. Failing to do so in the first 2 weeks of a fitness program, is a major reason why the overwhelming majority of people never make it past the second month of their gym membership.
Keep reading, because in this article I’m going to tell you exactly how I help my clients with this crucial step and I'm even going to let you have the tools I use for Free!
Just like anything in life, adopting a new and healthy set of habits doesn’t happen overnight. Whether it be buying a home, changing careers or planning for retirement… it’s a process. And just like most life altering commitments, it takes a goal, a solid plan and properly guided action steps to succeed.
Here is the simple 2 step process that I go through with my clients within their first 2 weeks at Thunder:
Step #1 The Evaluation
Every client interested in losing weight will have their body weight assessed every week and their body fat percentage tested every 4-6 weeks. We use this information to set specific goals and create an appropriate time frame for them to be achieved.
Not to mention...it's extremely motivating to see your numbers improving over time!
Step #2 SMART Goal & "3 Big Rocks"
Once we know where clients are starting, we can set up a goal that is detailed and ensures long term compliance and success. Here is the SMART goal in a nutshell and an example to bring it to life:
Now that there is a specific target to aim for…let’s talk about the “3 Big Rocks” that make sure we get there.
Have you ever tried to manage 6 projects at once?
Chances are you got frustrated and most of them never got worked on much. The same principles apply to achieving a fitness goal. If you try to change everything at once…nothing will change.
To achieve a goal in a timely manner, it's a successful strategy to choose just three areas to work on and focus all of you energy on them.
So, for example, if you’re a person that eats fast food on a regular basis because you never plan your meals ahead of time…that’s a rock worth investing some time into. So once you’ve identified an area that needs work, set up a small goal to address it and identify specific tasks that will help you succeed with the change. Like this…
Big Rock # 1:
Cut back on fast food from 6 times per week to 2 times per week.
Tasks that will support that goal:
-Grocery shop at the beginning of each week and buy foods to make healthy lunches.
-Pack a lunch on Monday, Tuesday, Thursday and Friday during the week. Eat fast food only on Wednesday and Saturday, but aim to make healthier choices when I do.
-Make sure I add a healthy snack later in the day before dinner, so I’m not tempted to stop at McDonald's on the drive home from work.
So that's one rock in the bag! It might not seem like a life altering change...but believe me, it is for some people. Now figure out 2 more rocks and do the same thing. And remember, you can click this link to download both tools absolutely free!
Don’t feel like you need to have an all or nothing approach. This process is about making meaningful change that sticks. We’re trying to change your habits and rituals permanently, not just until it’s time to make your next new year’s resolution. So start this year right with a goal and a plan - and if you need me, I'm here to help!
Brian Reynolds MS., CSCS
Owner | Thunder Sports & Fitness LLC