New Year’s Resolutions

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by coach Dave

No matter what change you’re trying to make in your life — whether it’s fixing your daily nutrition, getting better performance in the box, improving your body composition, getting rid of a bad habit, whatever it might be — remember that the keys to success are scale, consistency, and keeping your goals realistic.

We’ve put together a list of tips that are sure to keep you from failing at you completing your 2019 resolutions. 

Keeping Your Resolutions

Scale Them Back – When making your resolutions, make sure to keep them realistic and obtainable. A good resolution is also something you can manage and measure. Having a challenge is fine, but do not start out shooting for the moon during your first month. If you take on something that is going to be too ambitious or demanding of your time, you’re setting yourself up for failure. For lasting success throughout 2019, divide your big goals into measurable mini-goals. Focus on the smaller goals, one at a time, and work your way up to your ultimate goal. For example, if you do not have a strict Pull Up yet, don’t focus on a Muscle up. Instead, focus on doing one strict Pull Up first. Then 3 Strict Pull Ups, then 5 etc. 

Be Specific – Make your New Year’s resolutions specific. Instead of saying you’re going to Mobilis three times a week, say you will go on Monday, Wednesday, and Friday at 6:00PM. The more specific you are with your goals, the more likely you’ll follow the routine and make it stick. But do not freak out if you have to alter your routine, if for example your WOD times change because of work or other unavoidable obligations. 

Write Them Down – After you’ve figured out what you want your measurable and specific resolutions to be, write them down so you can visualize them daily/weekly. See yourself achieving the goals you’ve set for yourself. By writing your goals down, and visualizing them, you’re planting these thoughts deep into your subconscious mind. It can be an effective tool for making progress. Make sure you place this list in a spot that you’ll see often. A computer screen, refrigerator or mirror are strategic spots, or maybe on the back of your phone.

Be Consistent – Building good habits and achieving your goals, means you have to be consistent. We talked about routine in the above tip. Routines help you to be consistent. Consistency also means holding yourself accountable, meaning you cannot only work at your resolution whenever the mood strikes. Here’s an example for your diet; you cannot expect to lose weight, or perform better with your fitness, if you eat poorly all week and decide to eat healthy only on the weekend. Cleaning up your diet means eating nutritious meals all week. You’ll never hit your fitness goals without consistency. And no, you do not have to be a saint. You know about the 80/20 rule? Probably. Stick to it. The more you go to 100%, the more results you’ll obtain. It’s what you want and how much you want it.

Make Constant Progress – If you’ve made it this far, in order to make constant progress, you should be taking advantage of your mini-goals by working on them consistently. Otherwise you’re not going to get a lot of inspiration. Achieving and celebrating small milestones will allow you to create your own inspiration. This will keep you dedicated and wanting more. You’ll also have more confidence and feel more positive about decisions to make a healthy change. A coach can help you setting these minor goals. In 2019 we will be offering one on one sessions to work on your goals.

Forgive and Move Forward – If at first you do not hit your goals, don’t sweat it too much. Move forward and use it as motivation to put in more work. You’re going to slip, and you’re going to fail. Forgiving yourself is part of the process if you want to succeed and hit your goals by the end of the year. And once more; maybe a coach should help you to be realistic with your goals.

We hope that these tips help you keep your focus on smashing your goals this year. Like we already mentioned; in 2019 we’ll be offering 30 minute workouts for €30,00. This will be one on one personal coaching with one of our coaches. More info will follow in 2019. Stay tuned.

Easy tips. If you want to focus on getting stronger; follow our Strength classes together with a regular class. It doesn’t matter what your strength level is right now. Do you want to better your Snatch and/or Clean and Jerk? Follow our OlyWOD’s. A little bit more of mobility probably might not hurt you; follow our MobilityWOD. See our schedule here.

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