A goal without a plan is just a dream -
Our bases are covered, you have a reason for change, you have a goal or goals you want to meet. Now time to get a plan together. Since your plan is a realization of your goal we will work from your goal.
Let's make a plan for two goals - first goal. Be more active. I'm going to assume you don't have a fitbit or some other kind of activity tracking device. If you do well this will be even easier. ( I do recommend an activity tracker as it gives you so much data to how you are doing toward fitness goals!)
Walk for 15 minutes after dinner 3 times next week. That's it - you goal, be more active, your plan walk 15 minutes after dinner 3 times next week - why because of X. Can you walk 15 minutes before dinner, sure if that is your plan, but don't walk 15 minutes before and not stick to your plan of 15 after. Can you walk 30 minutes, yup but don't walk 30 minutes today and feel so tired tomorrow that you don't stick to your plan. (I'm guilty of this and you probably will be too, but at least I warned you).
If you decide you want to walk 30 minutes 5 days a week, but set a goal for 15 minutes 3 days a week, I'd recommend walking 15 minutes Sunday, Monday - Tuesday you need to walk at least 15 but can up it to 30 - the rest of the week you can walk an hour each time if you want and way to go if you do - but after Tuesday you have met your goal! Congrats, feel pride in meeting your goal and sticking to a plan.
Sticking to a plan and meeting a goal no matter how simple will help you to achieve more and more success.
Something to note - don't set a goal or make a plan that is something you already do, that isn't change. Now if you want to have a goal of riding your bike for 3 of 5 days and you currently only do 2 that is fine. Don't make a goal of working out 3 days this week, when you already workout 3 or more - push yourself - make a change. If your goal is something you already do you probably need to look back at your reason, it probably isn't a good one...
Try a simple goal this coming week - if you can't think of one just go for a 15 minute walk 3 times or call 3 friends that you don't keep in touch with enough. Set a goal, make a plan, celebrate your success - repeat.
Second plan - Let's say you want to be more active but you also want to lose weight. You can't lose weight by exercise alone, if someone has told you differently they are probably crazy, misinformed, or a professional athlete whose job is to stay in shape and that requires tons of calories due to tons of exercise like crazy amounts! No if you want to lose weight it starts in the kitchen.
So your second goal track your food two days next week, every meal. Try not to guess, measure or weigh your food for example or if you are eating out look up the calorie content, most of the time they are easy to find. If you want to have a little more fun put down a guess of how much you think a meal or snack is and then figure out the real value, sooner rather than later your will be shocked at how many calories our favorite meals have in them!
So our plan goal is what we want to achieve and our plan is how we will achieve it or measure our success.
I'd suggest you don't keep your goal private - share it with a friend or share it with the world(social media)
Good luck!
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