2016

How Will You Hit the Reset Button for 2016?

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Are you ready for a fresh start in 2016?  Do you want to hit the RESET button?  I get it,  because I lived it for most of my life.   When we hit the reset button, it gives us power.  It gives us a sense of new direction and new possibilites.  But for many, the motivation starts out strong but disappears fast after a short time.  Why does this happen?  Why do we vow to do things we’re not capable of executing everyday?  Why do we set the expectation bar so high that failure is always the end result?

I know all about it.  I spent 25 years hitting the Reset button until I changed my approach as to HOW to hit the button.

Here are my tips to get you started and keep you going for 2016:

 1) FIND YOUR WHY.

Why do you want to change?  Why is it important to you? What will it take to keep you going?

If you’ve tried and failed in the past, it’s possible that your motivation wasn’t clearly outlined to include this important principle.  You need to narrow down to exactly what will keep you out of the frig at night or get your butt out of bed for a workout.  For me, I don’t/won’t ever go back to my old ways so I “Stay Ready So I Don’t Have to Get Ready”.

2) SET SPECIFIC GOALS.

Do you start every year vowing to lose a large amount of weight?  Instead, set small, time specific goals.

It’s about baby steps, 5-10lbs at a time.

But, it’s  not always about the number on the scale.  Maybe this is the year you train for a 5K or some other type of athletic event?  Find your WHY in your goals. For example, I was never the athletic type so proving to myself that I could run 3 miles (5K) without puking was important to me and it was one of my first goals when I started my journey.

3)  KEEP TRACK OF FOOD/ACTIVITY.

I promise this will be one of the biggest keys to your success.  You have to be realistic about what’s going on behind the scenes so you can be motivated to make and maintain changes.  Whether you use a smart phone app or write it down, do not leave out this important step.

So many times I hear, “Kathy, I eat right.  I don’t know why I can’t lose weight?”  Here’s my tough love speech……drum roll….

“Well, you’re obviously doing something wrong or you would see results”.  Yep, it’s that simple.  Maybe it’s your portion sizes?  Eating the wrong kinds of food late at night?  Too much processed foods or juices?  Success always goes back to the meal plan.  Don’t fool yourself.

4)  IDENTIFY ROADBLOCKS.

What has stood in your way in the past?  Are you in touch with the triggers and emotions that have caused you to lose motivation?  Think about these carefully.  Are you the one always picking up the slack at work?  Do you let your spouse or kids rule your schedule?

Write them down and plan accordingly to work around roadblocks.  You know what they are.  This year, come up with a plan to kick that crap to the curb.

5)  DON’T GO COLD  TURKEY.

The biggest mistake we make when we start out is trying to change everything at one time.  It’s not possible.  If it was possible, everyone would succeed the first time.  Take baby steps- make one change each week.  More water?  Less processed foods? More fiber? More sleep?   Zero in on the things that have stopped you before and pick one thing to change each week.  This is where your food/activity journal is a huge benefit to your planning process.  Your journal tells you where you can clean up the mess.

6) BE ACCOUNTABLE. 

This is a great way to keep the fire burning.  Find a gym buddy, hire a personal trainer or join an organization.  Find people who share your mindset and surround yourself with those that lift you up, not bring you down.

7) PLAN, PLAN, PLAN.

Your car doesn’t just drive itself to the gym and a healthy plate of food doesn’t magically appear in front of you.  Stop using your schedule as an excuse.  I know we have life hiccups but for the most part, you know where you need to be 90% of the time.  Stop the excuses and plan ahead.

None of this will be perfect, because you are Human.    You will have bad days.  You will have good days.  Don’t let the bad days dictate how you will finish 2016.  You are in control.

Get my book and you will have your own personal Cheerleader for 2016.  I will guide you through the process and help you with everything from your attitude to the workouts.  THE TIME IS NOW!

klbott

31 Days to the New Year! Will You Be Ready?

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Is your plan to coast through the holidays and pinky swear to start on Jan 1?  Join the club.  What happens in the future is a reflection of what you did in the past. In other words, if you wait until the first week of New Year to work out how to transform or even enhance your life then you are not going to see results until later.

We spend January putting our plan together, losing steam into February and by March, the stats are clear:  Almost 80% of us have given up on our goals.   Here are 5 ways to get your mind right this month so you can start the New Year with a plan!

Start to gather information now: When you start to look into fitness and exercise plans, you soon realize that there is actually a lot you need to know.   A healthy lifestyle is about finding a fitness regime that fits in with your life and your goals.

 

  1. Be aware of your starting point: When January 2016 arrives, it might be a good idea to have some kind of understanding of where you are at this very moment.  It is easy to dismiss this time as not being important, since in the holidays we are more likely to indulge, before our intended health kick at New Year. However, assessing what your fitness levels are like and looking at individual weaknesses, and strengths, can prove to be a great motivator as you step into gear next month.

  2. Start thinking about your “why” and keep delving: What will keep you going?  At first your goal may be to lose 10 lbs, but WHY?  Do you have a trip planned by summertime? What is your WHY that will keep going in the right direction?

  3. Assess your calendar for 2016:  No, there will never be the perfect time to get started but don’t set up unrealistic time goals for workouts if you have work deadlines. You don’t have to workout everyday-start with 3 days/week.  Do what you can & keep it realistic.

  4. Address any reservations or excuses:  What kept you from success last year?  Dig deep but don’t beat yourself up over it.  Take some time to think about what did and did not work this year.  Did you let your kids dictate your schedule?  Did you join a gym only to have the membership go stale by March?  Are you still letting sugar dictate your life?  As Dr. Phil would say, “How’s that working for you?”

  5. Finalize the details THIS month: By the time you toast 2016, it might be a good idea to really tie up the end of the year by firming up your fitness project. So, you need to start by confirming what you are doing, how often, and what it is going to cost. Look at what, if any, preparation you need, as well as what will be expected of you and what you can expect.

The less you have to think about and organize in January of 2016, the more likely you are to jump straight into your new routine.  The Time is Now!





@thetimeisnowfitness