Staying On Track With Your Goals

How do you stay on track with your goals?  Do you plan it out or are you the type to decide that this coming Monday you are going to change everything, to become a whole new person by changing your life habits all in one fail swop and finally pull off that weight you’ve been trying for years to pull off, to only make it to Wednesday at lunch where your temptation gets the best of you? (Clearly I am speaking from experience.)  Below I am going to map out for you the way to stick to your goals and achieve anything!

  1. Decide what you want, i.e. to lose 15 pounds or make more money or some other goal. Decide that whatever life you are living right now isn’t good enough and you can and will do better because you deserve better than this!
  2. Write it down and post it some where you will always see it, your car dash board, your computer, on your wall, anywhere that is good for you.
  3. Write out a plan and post that too.  If you want to lose 15 lbs list the things you have to do to get there.  If you want the higher paying job list the things you have to do to get hired.  For instance, you can’t get from Pittsburgh, PA to New York City without a plan and a map so don’t think you can do the same thing when trying to obtain a goal.
  4. Stop making excuses!  Saying that your kids need the junk food snacks, your husband or wife isn’t on board, someone else just got the job you wanted, you don’t have the experience, you don’t have the time… I could go on and on with the list of excuses.  Just stop making them, realize when you are starting to give into the excuses then change your mind set and stay on course.  I’m not saying this is easy, but realize when you are doing it and the learn how to adjust so that you can stick to your plan.
  5. Expect set backs.  This isn’t going to be a road without detours and road blocks so when they do happen don’t be surprised and to only let it completely derail you.  You may circle around to the beginning a few times before you start to make some headway and gain some ground.  It’s all part of the process, so anticipating it will make you much more likely to have more success than to just give up.
  6. It’s going to be hard, you’re going to have plenty of opportunity to NOT stay on track, but it’s going to be VERY rewarding.  So just buckle down stick to your commitment and make it happen for yourself.

Change and sticking to your goals isn’t rocket science but it is hard work.  The more you expect it to not be easy the better you will do and be able to push through the temptation and the distractions and give the consistent effort needed to reach any goal.

IMG_7853  I have a whole goal board posted on my office wall.  It helps keep me on track when I feel like I am failing or not sure what I am doing or where I am going.  Even with my smaller goals I always have them posted.  I have some friends that use a vision board or some that just write them down and keep them on their desk.  Find what works for you and make it happen.  You deserve only the best, and if posting it all over your wall is the way you have to make that happen then so be it!


Real Time Results


“Fitness and health is a marathon not a sprint.”  For those of you who have just started in your fitness and health journey just know that just making the decision to become healthier is a HUGE step and along the way you will have ups and downs, you will take 2 steps backwards to take one step forwards.  In my own journey I have taken 5 steps backwards to take 1/2 a step forward.  It’s really hard to make changes and stick to them through thick or thin, yes even for professionals.

I think the biggest thing people fail to understand when they are making changes is that it is going to take time and it’s not going to be a quick fix, anyone selling you a quick fix is straight up selling you snake oil.  We live in such an instant society that when results aren’t generated quickly it quickly becomes frustrating and then we move onto something else that promises real results in even fast time.  The fact of the matter is that it is going to take work and a consistent effort.  You will make mistakes, you will become weak and not do the things you said you would do (like make it to the gym) or do the things that you said you wouldn’t do (like eat a whole sheet cake).  Its very hard to be perfect and its hard to live up to the perfect expectations that we have for ourselves.

As much as I would like to sugar coat this for you and say, it’s easy to do.  I can’t.  The process is very simple, it’s just not easy, and all those people that you see on IG or FB flaunting their results and their bodies.  Just remember that they have bad days too where they mess up royally and completely mess up on their diet, or skip the gym for 2-3 days in a row, or have other things going on in their lives that they don’t show.  Not to mention these people are not you!  They have strengths and weaknesses just like anyone else, its not even a fair comparison if you compare yourself to them.

Long story short, being healthy, looking good, and feeling good is a marathon not a sprint.

Why you can’t stick to your goals.

As a trainer most of my clients come to me because they are wanting someone to keep them accountable to their fitness goals.  They need someone to remind them why they are there and what they have set out to do.  If you are trying to do this on your own it can be very difficult to do… Notice I said difficult, NOT impossible.  If you want something but having a hard time getting there, don’t worry because I have all the answers (well maybe)! Continue reading