The Question:
I’m a 29-year-old woman and I desire to achieve a fit and slim physique through exercise and healthy eating. Although I easily set my goals, created a plan, and initiated my fitness journey, I struggle with following through and making tangible progress. Despite initially feeling motivated, I often find myself making excuses and failing to maintain regularity. I’ve attempted using various goal-tracking apps, but I continue to encounter the same problem. It’s frustrating because I am aware of what needs to be done, but I lack the motivation to start and stick to my fitness plan consistently. This issue leaves me feeling confused and looking for a way to find the motivation and drive to work on my fitness plan consistently and for future goals as well. I need help to bridge the gap between what I want to do and actually doing it, so I can stay motivated and succeed in the long run.
Coach’s Insights & Guidance:
This is the issue many people face when they start working on their goals. According to goal statistics, a significant number of people struggle to maintain their initial motivation and often give up on their goals within a few weeks or months. The gap between setting goals and actually achieving them is a common challenge that requires strategies to overcome the obstacles that appear between our intentions and actions.
How to bridge the gap between your intentions and taking consistent action towards your goals…
Clarify your “why”
Clarify your purpose. What is the why behind everything you do? When we know this in life or design it is very empowering and the path is clear. – Jack Canfield
Reflect on why achieving fitness and slimness is important to you. What are the reasons and motivations behind your desire? Is it wanting to improve your health, boost self-confidence, set a positive example for loved ones, enhance your overall well-being or something else? By identifying your personal reasons, you can tap into a powerful source of inspiration and drive that will keep you committed to your fitness journey, even when faced with challenges.
Check that your goal is realistic
In order to know where you’re headed, you must be aware of your own personal goals. —Brian Cagneey
Make sure your goals are measurable, time-bound, and realistic. Break down your big goal into smaller, achievable milestones. Such as: Running for 20 minutes without stopping for at least 4 weeks. Increasing daily vegetable servings. Achieving a 10% increase in strength for a specific exercise within 3 months. This will make them more tangible and give you a sense of accomplishment as you progress. So, starting small and gradually increasing helps you build a strong foundation.
Create a detailed plan
“Planning is bringing the future into the present so that you can do something about it now.” ― Alan Lakein, author
Outline a clear and structured plan of action. Define the specific exercises, meal plans, and schedules that align with your fitness goals. Having a well-thought-out plan makes it easier to follow through. Make a digital vision board for your fitness goal and put it as a wallpaper on your mobile or computer; it serves as a great reminder.
Track your progress
When performance is measured, performance improves. When performance is measured and reported back, the rate of improvement accelerates. – Pearson’s Law
Keep a record of your workouts, measurements, calories and any other relevant data. Tracking your progress allows you to see the improvements you’ve made, even if they are small. This can be highly motivating and serve as a reminder of your capabilities and what you have accomplished in the given period.
Goal Journals can be of help too! Read more: Goal Journal- a goal achievement tool
Look for accountability and support
Accountability breeds response-ability. ― Stephen R. Covey
This is the most important step for your situation! Find a workout buddy, join fitness classes, or seek the support of a coach or mentor. Having someone to hold you accountable and share your fitness journey with can provide encouragement and make the process more enjoyable. Sharing your goals and progress with friends and family creates a sense of accountability, further motivating you to stay committed to your fitness plan.
Embrace setbacks and practice self-compassion
Don’t think of it as failure, but just another step in the process.
Understand that setbacks are a natural part of any journey. If you miss a workout or have a less-than-ideal eating day, don’t beat yourself up. Instead, focus on getting back on track and being kind to yourself. Show yourself compassion and remember that progress is not linear.
Surround yourself with positive
People inspire you, or they drain you – pick them wisely. – Hans F. Hansen
Surround yourself with motivational content, whether it’s fitness blogs, podcasts, success stories, or social media accounts that inspire you. Follow fitness influencers on social media for inspiration and guidance.Get inspired from others who have achieved similar goals and learn from their experiences.
Consistency is the key when it comes to reaching fitness or any goals. By implementing these strategies and finding what works best for you, you can increase your motivation and stay committed to your fitness journey in the long run. Don’t forget the accountability step and think that today is the first day of the rest of your life that you have desired for yourself! All the Best!
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Disclaimer: Please note that the advice and guidance provided in this column are based on the coach’s professional expertise and experience, but are not intended to replace or substitute for professional counseling, therapy, or medical advice. Readers are encouraged to seek appropriate professional help if needed. Specific results or outcomes are not guaranteed as each individual’s circumstances and experiences are unique.
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