The Fitness Explorer

Many of us who embark on lifestyle improvement tend to work on short time frames - it helps to keep us focussed with a higher degree of success.  It is usually a 30 or 40 day programme often given the title of 'the [insert word here] challenge'.  Instead of commencing the process of long-term benefit that we want it to be, these become a punitive and relentless regime of self-sacrifice and guilt which often leads to failure.   

So, you decide you're going to get healthy? Well done! You decide you want this to be for keeps.  Great!  So you are about to embark on a big life change.  But there could be an issue.  The initial moments of excitement can become difficult to maintain in the long term - so here are a few tips to keep you motivated.

 Here are seven tips to ensure success:

 1.   Set a goal:   

Using the anagram SMART can help.

Specific - Can you specify exactly what you want from your goal in enough detail?

 

Measurable - can you measure and track its success?  Quantify it.

Achievable - set an objective you can realistically attain i.e. for some an 80% compliance is better than attempting 100% adherence and failing constantly.

Relevant- is this a suitable goal for you as an individual?  If not make it so.

Timed - set a target time frame for this goal.

An example of a SMART goal is to lose 5% body fat and decrease my waist size by 4 inches in 2 months.

2.            Make yourself accountable:  

Make a public declaration.  Enlist the help of those closest to you.  Inform your partner, friends, immediate family and colleagues about your intentions and why you're doing it.  As well as letting them know the difficulties you face - share your successes with them.  This will strengthen your resilience and commitment.  They may even choose to modify their behaviour based on your progress.

3.            Involve a buddy:

It helps if someone understands what you are going through, so find a 'buddy' who will follow the same process as you or at the very least will support your endeavours.

4.            Start small:

Set yourself regular checkpoints of small, measurable sub-tasks so it is easier to track progress.  For example each day, each week, make a checklist - what do you want to achieve?

5.            Create a commitment contract:

 

It's a good idea to write down a list of things that you want to focus on as part of the process, these are not goals but on-going tasks.  For example:

I want to focus much more on my health and well-being.  This will be achieved by making choices that will improve how I look, feel, think and perform.

I have made a conscious decision to not let negative thoughts, external influences, convenience, other people or lack of time - interfere with my determination to achieve my goals.

I promise that when contemplating breaking any of these commitments to myself I will re-read this contract.

 

When I'm tempted to eat something unhealthy, skip a workout or give up this process - I will remember why I am embarking on this life improving decision.

6.            Avoid negative words: 

Don't think of this as a '30 day challenge' - but a '30 day journey' that will create a better you regardless of the end result.  Don't think of this as a 'lifestyle change', but a 'lifestyle improvement'.  Don't use the words 'going on a new diet', but instead use the phrase 'I am improving the quality of the foods I eat'. 

7.            Don't expect perfection: 

You will have occasional lapses.  Be kind to yourself.  Minor mishaps on the road to your destination are normal. Make the decision to get back on track.  You are only one step away from the next workout, one meal away from a successful meal.  No one is perfect, so don't aim for perfection.  Instead aim for continuous improvement.

 

Darryl Edwards, The Fitness Explorer

Fitness Explorer Training

 

tel : +44 7956 552470

web : www.thefitnessexplorer.com

facebook: www.facebook.com/fitnessexplorer

twitter: www.twitter.com/fitnessexplorer

youtube: www.youtube.com/fitnessexplorer

How To Catapult Your Personal Goals Into Action

It is always good to have a set of goals to reach for. To execute your goals successfully you should use your means to full effect. They also should be applied in a step-by-step process. Think about the concept of chunking. Before you start putting any goals into action you need to have a rough idea of the goals you are going to focus on (Link). Then you should apply the principles of Goal Setting to ensure your goals are: Specific Measurable, Attainable, Realistic and Time bound. In pursuit of your goals you might require an Action Plan which you can use as a guide and a reference. 

How Are You Going To Achieve It?

The first factor to consider is whether you are going to make it through using personal application or professional skills. Do you have adequate resources? How much time do you have? Some goals will only require simple and consistent steps to be completed. Whilst others will need your utmost dedication and possibly some external support. Take for instance a gentleman that is looking to speed up the development of his fitness levels. He must be realistic in his monthly targets and timing. He needs to take into account that facts such as his body composition will influence the rate of fitness changes. Hence to catapult his personal goal he should take small steps in order to make the big leap to maximum fitness.

Have Plan B Ready

You need to think about what you will do when things don't go to plan. Do you easily lose motivation? Are susceptible to becoming lazy midway through? If so you need to think of other action points that you can put in place when things go pear shaped. Lets take the gentleman who has fitness goals for himself who is now disheartened due to lack of progress. An alternative to tackling his frustration is to share his grievances by getting a running partner.

Inform Others of Your Goals

When you inform people about what you want to achieve you are opening yourself to a helping hand. So when people are aware of an opportunity that will benefit you they are likely to contact you. In the case of the gentleman with the fitness ambitions; now that he has told people about his goals they will be able to let him know about new opportunities like a renown local exercise class that is taking place. Informing others about your goals also allows individuals to show their support and even suggest 'If there is anything you want me to do help let me know'. It is clear: the more relationship networks you use the better your chances.

How Have I Contributed To My Goals Today?

Goals which take time and continuous effort to reach should have step-by-step developments because realistically things cannot be done all at once. Always think about what is next? What more can I do? At the end of the day (or week) think about how you contributed to your goals. If you have tried the same action points which have failed then think about making changes. Regularly reflecting on your progress will help you remind yourself of tasks which need to be completed. Go back to the drawing board if you have to.

Top 10 Tips For Back To Work Blues

Feeling The Blues?

So the festive season is over. Its funny how the snap cold is even more noticeable once you are back at work. You should try your utmost be at your best physically and mentally. Failing to do so will of course make feel sluggish. It is similar to an athlete who needs to get their body into good condition. If he or she fails to do the latter of course they will not feel motivated to work hard in training and competition. So here are 10 Tips you can follow to help you feel warmer and happier at work.

1. STRETCHING is one form of exercise you can do to warm your muscles. If you are worried about time you need not be. These exercises take less than 10 minutes, require little space and can be done at your workplace. This physical activity should lift your mood as it releases a hormone which make you happy. Or you can go as far as popping down to a local sports class during lunch?

2. SLEEPING is important because you need enough hours of sleep to give you a boost for the day ahead. It is generally recommended that you get a good 8 hours in every night.

3. TAKE A BREAK when you are due one.  A lot of us are susceptible to carrying on working throughout our break because there is a lot of work to be done. Soldiering on does not help your mood or health. So you need rest periods to recuperate.

4. SET A ROUTINE that is easier for you to follow. This should let you know what you should be doing at what times and possibly look forward to certain daily events.

5. EAT BREAKFAST as it is most important meal of the day. Now how many times have you have heard that? MANY because eating things like wholegrain toast and fruit give you the energy resource which you need to start and finish your day with a spring in your step.

6. DRINK DRINK DRINK  and drink plenty of water. Your body needs to be hydrated especially if your work is physical and requires high concentration stressful.

7. PERSONAL TIME for yourself is precious to ourselves in this day and age. Try your best to spare some time where you can just relax, do something you really enjoy or spend some quality time with your family. Resist the temptations of using your BB/Iphone to read or send work related messages. You need a period where you can just forget about it all. Learn to separate your work from your personal time.

8. BE ORGANISED in your surroundings. Things like keeping your desk clean and clear from clutter could help your struggle in finding important files and documents. Organisation could stop you from stressing out on what you haven't managed to do and give you time to focus on other matters.

9.  DRESS FOR WORK since looking the part could make you act the part. There have been a lot of studies which point to evidence that when we dress for a particular role we are more likely to conform to it. It could also give you more pride in what you do.

10. REWARD YOURSELF from time to time. Sometimes we are guilty of working ourselves to death and forgetting that we deserve to treat ourselves. Its not always about work.

Most Children's Sports/Activities (Under 7's) are....

Is a Warm-Up Needed?

Earlier my colleague wrote a blog post called Is A Warm-Up Really Necessary?. Another reason which could support the view that warm-ups are not needed for KS2 children is that most of the sessions for this age group are game based anyway. The nature in which games are delivered are almost everything a warm-up requires. When looking at warm-up protocols for children they are low to medium tempo and have a limited intensity. They are fun and involve multiple dynamic movements. This is very similar to Games that are part of the curriculum as well as the drills within sports.The point is that perhaps there is little need to emphasise a plan for a warm-up. If you take a look at the skill and even game sections of your coaching plan there may be activities and games you are able to employ them as your 'warm-up'. The only difference is that these drills have been put on as skills or games sessions.

Sharing Is Indeed Caring

Are you sharing?

We receive a lot of enquiries from managers sports development officers and co-ordinators regarding the projects we do with people in the community. People are often curious about the organisation and want to know how they can get involved with us. Many of the emails and letters ask advice on community sports provision. People obviously believe in us and can see that what we do is effective. This what happens when your methods are succeeding and so people want a piece of the cake. In an industry like Community Sports there is a significant reliance on people within your own organisation because resources can be scarce. But why not venture out for more information from people within the industry? And if you happen to have good understanding of an issue why not share it? There is noting wrong with being providers or receivers of information.

What is great about the Community Sports is the actual desire for all included to help one another in a personal or professional capacity when you use the initiative to do so. One thing is for sure is that no one has all the answers. Therefore it is smart to work on the assumption that you never stop learning and can never have too much knowledge. Take for instance Sports Coaches. The thirst for extended knowledge is why a Sports Coach is continuously trying to look for new ways develop. Sports Coaches borrow expertise from each other all the time. Coaches use drills they have seen from observing another coach and then go on to creating an even better version. This coach is not a copy cat, this is a smart coach. The same analogy can be emulated more often by more senior people involved in Community Sports.

Equally, if you are the provider you should not be hesitant of sharing your knowledge. Nobody would expect you to lay out your business plans or most creative ideas. But sharing some tips to others in the industry should not hurt your prospects. After all it is likely that the information you have is already out there somewhere. The difference is that you may have utilised it in your own way, just like Sports Coach scenario. It could lead to the beginning of a partnership that is useful to you and/or your organisation, an exchange in talents. So you should not be afraid of sharing your knowledge it shows you have something to contribute to the community in which you operate and that you are held in high regard.   

Are you a provider or a receiver?