Celebrate your success!

This past summer my friend and I agreed upon a six-week fitness goal that we set for ourselves. My goal was to be able to complete 20 consecutive chin-ups in a row.  His goal was to develop a six-pack in six weeks.  To attain these goals we developed a plan of action.  The end result: I fell short of my goal with 19 chin-ups and he developed a four-pack.  While we were both close to attaining our goal, we fell a little short. Looking back on these fitness goals I think we both had flaws in our strategies.  My goal was not out of reach (I could do 16 before) so expecting to add four more chin-ups was not unreasonable.  However, my strategy to attain this goal was not specific enough.  I should have added additional weights to my body when training and set weekly (short term) goals.  My friend on the other hand, set a goal that was strictly unattainable.  Trying to develop a six-pack in just six weeks is unrealistic.  Even some of the fittest people I know do not have a six-pack.  This is something that takes months of strict discipline, both in diet and training. 

So what can we learn from these two examples?

Set short term and reasonable goals.  Setting short-term goals makes the end goal attainable.  If your plan is to loose 50 lbs you need to shoot for 1-2 lbs per week.  Aiming to loose 50 lbs is not specific enough. You need to develop strict deadlines and carefully track your progress.  It is also a great idea to have some sort of accountability attached to these goals.  Track your fitness goal on a calendar or tell a friend.  If you tell a friend you will be more likely to follow your plan.

Celebrating short-term success along the way is important.  If you are successful at loosing 1-2 lbs each week, reward yourself.  This does not mean going to McDonalds and eating a Big Mac.  Instead, treat yourself to a new pair of jeans that will show off all that hard work.  Or take a Sunday afternoon and pamper yourself around the house.  Take the phone off the hook, get a bubble bath, and reflect on your short-term success.  Use these strategies below to help you reach your fitness goals.

(1) Write Down your goals and Successes

Write down your goals and track your success along the way.  Keep a journal, calendar, or blog about it.

(2) Seek a workout partner or other like minded individuals

We all have days when we just don’t feel like exercising.  Having someone to keep you accountable on those days is important.  It can also be social and keeps the workouts interesting.

(3) Take it slowly

We all want to reach our fitness goals overnight. However, this is not realistic or attainable.  Loosing weight rapidly usually does not pay off in the long run.  Aim for 1-2 lbs per week. 

(4) Be Flexible

Sometimes life happens.  If you workout routine gets disturbed by a snowstorm, work, school, etc… do not get bent out of shape.  Try and fit in some modified exercise routine and keep strict to your diet. A day or two will not ruin your goals.  

Reach your goals

After reaching you goals celebrate your success! Set new goals.  It’s a rewarding cycle :-)  

So... What about my goal: 20 Consecutive chin-ups?  I nailed it last week :-) I got 21 !!!