So it happens every year, millions of people make New Years resolutions and every year millions of people fall short of those resolutions. How can you finally succeed at those goals you make for the new year?
It’s actually not as difficult as you might think. It doesn’t matter what the goal is; you need to treat resolutions from year to year as a job. When I say that I mean at the end of a year you need to do a performance review just like you would with your job. Look at what your goals were from that year. Decide how you did in accomplishing those goals. If you succeeded then great job and you are that rare person. If you didn’t, what challenges did you face? Were your goals realistic? What plans did you have to succeed with those goals and was your plan well thought out? If you had a plan, did you follow it? If so, what were the flaws in your plan. Way to often people have vague goals or no plan to achieve their goals. Either way the biggest chance you’ll have to succeed begins with analyzing the previous year.
Once you have analyzed your past year you can make a plan for the coming year to accomplish your goals. If you are serious about those goals you’ll take a little time for planning. Here is the approach I recommend for succeeding with your New Years Resolutions:
1) Establish realistic goals. For example, if you are not currently working out it would be unrealistic to have your goal be to workout 6 days per week for 90 minutes at a time. It would be much more realistic to have a goal of 3 days per week for no more than an hour.
2) Be specific. If you are too general in your goals it’s hard to create a plan to get there. Don’t say I want to lose weight or even I want to lose 60 lbs. It would be better to say your goal is to lose 5 lbs per month. Which is very doable and at the end of the year if you were successful that would be 60 lbs.
3) Once you have established your goal develop a plan to get there. Your focus should then be on the process not the outcome. You know your goal so now focus on doing the daily/weekly/monthly items to give you the best chance of success.
4) Have your goals written and visible. TOMA (top of mind awareness) helps substantially from a psychological stand point to achieve your goals. If you have goals but can forget about them most of us will. Not even on purpose but just by getting too busy. If those goals are written and on display somewhere that you see them regularly it will help keep them fresh in your mind.
5) Reassess your progress on a regular basis. I generally recommend a weekly and monthly analysis. The weekly one should just be a quick recap of how you did that week with the process. The monthly should look at where you are at towards the big goal, obstacles that got in the way, and plans to overcome and succeed going forward.
No matter what, the challenge is real. Understand that you may have some setbacks along the way. If you are normal that will happen. Adopt a mind set of no letting setbacks derail you. When you do your weekly assessment if you had a bad week know how you are going to fix it and the flush the bad week and move on. It’s also very important to have a support system that helps with accountability, motivation, and information. That support system should know your goal and challenges and then they can be there to help when times are tough and also when it’s going well.
I hope this helps and I rooting for you to have an amazing 2018.
If I can be of help with you accomplishing your goals please let me know. Absolute is about so much more than just working out. We are about creating that lifestyle for those adults who struggle with health and fitness.
Cheers to 2018!
Jeff Miller, Owner/Head Performance Coach
Absolute Fitness & Sports Performance
The struggle is real and that’s no joke. When it comes to truly having a health and fitness lifestyle the majority of people struggle. Let’s face it, if it were easy then everyone would already be crushing it and our society would look a lot different.
The thing I see most often is the when it doesn’t work or isn’t easy let’s just throw in the towel in frustration. That’s the very mindset that breaks my heart. Exercise and Nutrition are not a one size fits all kind of thing. What works for one person may not work for another. The key is to keep tinkering until you figure out what works for you. You could say nothing works for me so I guess that’s what I’ll do. I would call shenanigans on that though.
One of the areas this is most prevalent is with nutrition. Everyone wants a done for them program and when it doesn’t work the mindset is that this program just doesn’t work or what’s wrong with me that I can’t do it. When that happens so many people just quit and that’s the mindset I’m trying to change. Instead of admitting defeat we need to assess, adjust and reengage. Everyone can find success but it’s rarely just handed to you.
The difficult part is how do we adjust and reengage when it doesn’t work? The reality is that’s when you need to be part of a fitness family like we are here at Absolute. My mission is to help you with those adjustments and to help you stay engaged or reengage in the process.
Never just give up. Life is too short and the repercussions of giving up are dramatic. You might not feel them today or tomorrow but when they come it’ll be too late.
Please let me know how I can help you succeed and let’s make 2018 great again:)
Not my favorite question when my 4 year asks over and over, but one of the most important questions an athlete can ever ask. I truly believe that an informed athlete will make better choices, be more committed and have a higher level of success.
To often coaches, trainers and parents like their athletes to be like good soldiers and just do what your told without question. Now, there are times when that should absolutely be the case, for example a play call during a game. During training and practice however, why should be an integral part of the training process.
I firmly believe especially when it comes to training the reason some trainers want that kind of blind obedience is due to insecurity in themselves. Maybe they are not truly sure of the detailed “why” in a drill. I have seen it countless times in my career. Trainer or coach gives an athlete a drill and when asked they can only give a generic answer like “it’s an agility drill” or “it’s to help you increase your speed” That often comes from the fact that they just got the drill off youtube or it was a drill they used to do or even they saw someone else doing it.
When I get the chance I like to ask if a drill is linear or lateral or multidirectional by design. Is it an acceleration focused drill or declaration based. Is it pre programmed patterning or reactive in nature. How is it relative to the sport an athlete is playing.?
Why so many questions? It’s the same reason that when you do drills properly every joint angle, pressure point and all other biomechanics need to be addressed to the smallest degree.
The attention to details equals the general level of success with execution of the intended goal of a drill and the ability of the athlete to make that a foundational subconscious movement ability.
So Coaches and Trainers, make sure you know the why of every drill you utilize and make sure your players understand the why as well. You’ll find you are so much better at coaching it when you understand the why and your players will learn it and execute it at such a higher level. Don’t use drills that you don’t truly understand. It does your athlete no good and in some cases can be counter productive.
Parents, you are sometimes the worst culprits in youth sports when it comes to avoiding or not truly understanding the why. Your intentions are often just, but you do a disservice to your child by not truly understanding what you intend to teach or utilize as training. It’s also a disservice to send them to a fitness trainer who doesn’t specialize in working with athletes. Sports performance coaches specialize in training athletes and utilizing the proper principles necessary to develop the youth athlete. Personal trainers, crossfit trainers, bodybuilders and powerlifters all train differently. So don’t make the mistakeof taking your child to one of them. Even if they say they used to be an athlete (that is the most irrelevant statement I ever hear).
In conclusion, embrace the why. Use it to improve teaching and understanding of a drill. Your athletes will succeed at such a higher level and you will be such better coach for it.
If you have questions or comments about this feel free share or let me know. As always I am available to help take your athletes to a higher level of success and performance.
Jeff Miller, Owner/Head Performance Coach
Absolute Fitness and Sports Performance
So lately there has been a lot of debate on whether or not straight aerobic work (cardiac output) is important or not. With a lot of people ditching endurance based training for more interval work and HIIT related training.
There are many directions I could go with this, but without getting too deep in the technical let’s go with Aerobic training is foundational. What do I mean by foundational? First, let’s review what aerobic training is and how it is performed. Aerobic training is any form of exercise done at a steady continuous rate of work. The primary fuel source for aerobic work is oxygen which is able to produce energy continuously during the session. Examples include running, biking, swimming, hiking, walking and eliptical trainers.
Why do I refer to it as foundational? Energy production in the body requires oxygen to be produced. Aerobic training improves oxygens ability to produce energy. If you have a good aerobic foundation your body will more easily produce oxygen when performing anaerobic exercises. Anaerobic exercises (like sprints and weight training) work at a level higher than the energy oxygen is able to produce and eventually have to utilize other systems to produce their energy. However, replenishment of that energy is still done with oxygen. Therefore, the better trained your aerobic system is the faster you’ll recover from anaerobic work.
The big take away, and I could write books on this subject, is that it is important to incorporate some foundational aerobic training (running, biking, etc) within your weekly training in order to improve your overall fitness level.
If you have questions about this or want to learn more about our training protocols at Absolute Fitness & Sports Performance please contact us at firstname.lastname@example.org