The above picture is of me (in yellow) and Mr.Mark Dayhoff’s 2nd grade class at Louisville’s Fireside Elementary. As part of North America Sports Adopt an Athlete Program and Ironman Arizona, I was able to implement a 9 week goal setting process with these kids around living an active healthy and balanced lifestyle. Every single one of these kids felt what it was like to set goals and meet their goals. More importantly they found the process challenging and rewarding. Some were easy and some were hard. Some goals were met and some were missed. But they pushed on and stayed focused for 9 straight weeks. I share this because of its importance whenever we change calendar years. Some of the thoughts below are exactly what I taught them. They are simple rules and apply to every one of all ages regardless of their goals.
With the end of 2008 fast approaching most are already thinking about their New Year’s resolutions for 2009. Resolutions are nothing more then short term goals (and that is being nice) that people set because they are unhappy with certain aspects of their life. Most resolutions I hear are fitness related and I can honestly say that 90-95% of all resolutions will not be met and will suffer the same fate of failure to only be resurfaced the following year. Why? Well, most will treat them as a one time event and not as life long commitment or lifestyle change. In order for any goal to have a fighting chance of being achieved, there needs to be a plan that encompasses a level of commitment that can only come with a simple, repeatable, sustainable process that allows it to happen day after day, week after week, month after month, year after year. Some say it takes 20,000+ repetitions to form a habit. If your resolution require you to do something just one time per day (for example: walk for 30 minutes), then in order for that to be a habit you would need to do that everyday for almost 55 years. That is what I call a lifestyle change. The magnitude of some of the resolutions that are set fail quickly because the task itself and the “end line” is just to much for anyone to fathom. So how does one be successful and stay on track in these instances?
Think small to go big, or put another way, go slow to go fast. (My kids hate it when I say that!) Why is it that health clubs love this time of year? It is because they get all the ambitious New Year’s resolutioner’s with lofty thoughts and major hangovers ready to make a change. Why do health clubs thin out around February and most memberships go untouched for 48 weeks out of the year? It is because most want the benefits and the results quickly and when it is doesn’t come that fast (and it never does) they throw in the towel. In this day and age everyone is looking for the quick easy fix and they do not want to do a whole lot to get it. Well, news flash for you, it does not work that way. You must take it one day at a time and you must do the work yourself. You did not get the way you are in a day, week or month (and I say it that way because only you can define what “the way you are” means) so don’t expect to change “the way you are” in that short amount of time either. Make the commitment to change, stick with your plan, take it one day at a time and chisel away and while the results will be incremental, they will be results nonetheless. Success is measured in small little victories and not truly appreciated until you are years down the road and you look at what you accomplished.
Regardless of the goals you set, the first order of business is to write them down. Having a plan or roadmap is the key to ensuring you stay on track. You would not go on a road trip without a map or build a house without a blue print; the same should apply for your fitness and health goals. Use a training log to plan your workouts. If you are one that is always on your Black (crack) Berry or computer, use a product like http://www.trainingpeaks.com for all of your planning and monitoring needs. Everything is online and you will get daily emails reminding you of the workouts that you have planned for that day. It can be a great tool to keep you motivated. One thing to keep in mind when defining a plan to get you there is to keep it simple and be consistent (remember the 20k repetitions to form a habit). It is not rocket science to get fit, it just takes consistent work and there is so many different ways to get there. Don’t get caught up in all the infomercial gimmicks that are out there. Making the plan simple will ensure you do it day in and day out. You don’t need fancy gyms or equipment to get fit. Pull-ups, push-ups and lunges combined with 30-45 minutes of walking 3-4 days per week are simple exercises and all you really need to get started. And all that stuff costs you nothing monetary. It just costs you time. Remember there is no easy quick fix solution. Being consistent day in and day out is what brings the results. If the task seems daunting, hiring a coach or personal trainer will get you off and running (literally) and will even provide that extra motivation you may need especially in these colder winter months.
Doing something is better then nothing. Often times when people get into a routine and start to get fit they start to do more and more. That is great. The challenge there is the mindset that often accompanies those results where they start to think if they did not do as much as they did the last time that they get no benefit. Well not true. We will always be met with schedule conflicts, unexpected meetings, a cold, etc… If you planned to do a 45 minute walk and only have 30 minutes, walk for the 30 minutes. Don’t skip it. 30 minutes is going to do something for you versus if you just looked the other way and did nothing. Know that you will have setbacks and hit roadblocks along the way, but getting back on track is the key to not failing. If you decide to fall off the wagon and visit the dark side, just remember that while it is a nice place to visit every now and then, don’t move there! Tying your shoes is the hardest part of embarking on any journey, but once you have that done, walking out the door is easy. Get up everyday, lace up those shoes, define who you want to be and take another step towards your goal.
I wish you a healthy and prosperous 2009!
With the end of 2008 fast approaching most are already thinking about their New Year’s resolutions for 2009. Resolutions are nothing more then short term goals (and that is being nice) that people set because they are unhappy with certain aspects of their life. Most resolutions I hear are fitness related and I can honestly say that 90-95% of all resolutions will not be met and will suffer the same fate of failure to only be resurfaced the following year. Why? Well, most will treat them as a one time event and not as life long commitment or lifestyle change. In order for any goal to have a fighting chance of being achieved, there needs to be a plan that encompasses a level of commitment that can only come with a simple, repeatable, sustainable process that allows it to happen day after day, week after week, month after month, year after year. Some say it takes 20,000+ repetitions to form a habit. If your resolution require you to do something just one time per day (for example: walk for 30 minutes), then in order for that to be a habit you would need to do that everyday for almost 55 years. That is what I call a lifestyle change. The magnitude of some of the resolutions that are set fail quickly because the task itself and the “end line” is just to much for anyone to fathom. So how does one be successful and stay on track in these instances?
Think small to go big, or put another way, go slow to go fast. (My kids hate it when I say that!) Why is it that health clubs love this time of year? It is because they get all the ambitious New Year’s resolutioner’s with lofty thoughts and major hangovers ready to make a change. Why do health clubs thin out around February and most memberships go untouched for 48 weeks out of the year? It is because most want the benefits and the results quickly and when it is doesn’t come that fast (and it never does) they throw in the towel. In this day and age everyone is looking for the quick easy fix and they do not want to do a whole lot to get it. Well, news flash for you, it does not work that way. You must take it one day at a time and you must do the work yourself. You did not get the way you are in a day, week or month (and I say it that way because only you can define what “the way you are” means) so don’t expect to change “the way you are” in that short amount of time either. Make the commitment to change, stick with your plan, take it one day at a time and chisel away and while the results will be incremental, they will be results nonetheless. Success is measured in small little victories and not truly appreciated until you are years down the road and you look at what you accomplished.
Regardless of the goals you set, the first order of business is to write them down. Having a plan or roadmap is the key to ensuring you stay on track. You would not go on a road trip without a map or build a house without a blue print; the same should apply for your fitness and health goals. Use a training log to plan your workouts. If you are one that is always on your Black (crack) Berry or computer, use a product like http://www.trainingpeaks.com for all of your planning and monitoring needs. Everything is online and you will get daily emails reminding you of the workouts that you have planned for that day. It can be a great tool to keep you motivated. One thing to keep in mind when defining a plan to get you there is to keep it simple and be consistent (remember the 20k repetitions to form a habit). It is not rocket science to get fit, it just takes consistent work and there is so many different ways to get there. Don’t get caught up in all the infomercial gimmicks that are out there. Making the plan simple will ensure you do it day in and day out. You don’t need fancy gyms or equipment to get fit. Pull-ups, push-ups and lunges combined with 30-45 minutes of walking 3-4 days per week are simple exercises and all you really need to get started. And all that stuff costs you nothing monetary. It just costs you time. Remember there is no easy quick fix solution. Being consistent day in and day out is what brings the results. If the task seems daunting, hiring a coach or personal trainer will get you off and running (literally) and will even provide that extra motivation you may need especially in these colder winter months.
Doing something is better then nothing. Often times when people get into a routine and start to get fit they start to do more and more. That is great. The challenge there is the mindset that often accompanies those results where they start to think if they did not do as much as they did the last time that they get no benefit. Well not true. We will always be met with schedule conflicts, unexpected meetings, a cold, etc… If you planned to do a 45 minute walk and only have 30 minutes, walk for the 30 minutes. Don’t skip it. 30 minutes is going to do something for you versus if you just looked the other way and did nothing. Know that you will have setbacks and hit roadblocks along the way, but getting back on track is the key to not failing. If you decide to fall off the wagon and visit the dark side, just remember that while it is a nice place to visit every now and then, don’t move there! Tying your shoes is the hardest part of embarking on any journey, but once you have that done, walking out the door is easy. Get up everyday, lace up those shoes, define who you want to be and take another step towards your goal.
I wish you a healthy and prosperous 2009!
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