Ok, it's a rather cliched opening to an email, but hopefully what's a little more unusual is talking about it now, the 28th of Jan.
On Jan 1st to around Jan 5th, I was bombarded by emails from every fitness direction telling me that "Now's the time for change" - "New Year, New You".
Blah... all that stuff...
Maybe you got them too. You clicked through the funnel website, scrolled through so much text and videos, with timers everywhere stressing you only have 5 minutes left in order to secure a "Deal of enormous change impact" (hello Mr Marketing guy) and when you DO click buy, you're hit with another page, telling you to add this super special package to your order, and save 1000's...
It's exhausting. And when you do buy it? You get a pre-built, cookie cutter, non-personalised programme, which isn't designed for YOU.
New Year is a marketing gold-mine in the fitness industry. Preying on people who want to change, and telling them that they have the solution.
You want to know what the solution is? Whether you're learning a language, losing weight, getting fitter and stronger, or just want to learn to rollerblade - all you need is this:
- Goals
- Accountability
- Dedication
You'll notice that I've not used the magic fairy dust word. "Motivation". That's because motivation isn't something you can just have. Motivation is born from goals, dedication and accountability.
No matter whether you started your journey on January 1st, May 4th 2023 or November 14th 1992 - setting some kind of goal is key to keeping you on the tracks. Set a LONG TERM goal first.
Like "I want to be 20lbs lighter in six months".
20lbs is a lot of weight to lose. But when you break that down into micro goals - that's less than 1lb a week. That's a LOT easier. And each week you manage it, you'll get a little dopamine hit of success, which will drive you forwards. And if a week happens where you don't manage it - don't stress. Learn from that week. Why didn't you hit the goal? And use that knowledge for the coming weeks.
It's the same with a 2000m race time. Maybe you want to knock 30 seconds off your 2K time over 4 months. If I looked at my 2K time, and took 30 seconds off it, I think I'd go for a lie down!! But a little under 2 seconds a week? That's 1/2 a second per 500m faster each week. That's a lot more like it!
When you're aiming for these micro goals - sharing your experience with others will help you more than you realise. Stay accountable week after week, get praise for succeeding and advice when missing the goal - and be part of a community. Travelling this journey on your own is ok, but if someone else's experience and advice can help show you the way, don't ignore it!
There's a reason that Dedication is last on my list. Because the first two are the foundations that give you a reason to be dedicated. Without a goal, without accountability, it's a LOT easier to let "Negative Nigel" tell you that you would be more comfortable on the couch watching re-runs of Buffy the Vampire Slayer. (Give your negative voice a name, "Negative Nigel" is mine).
Routine can help with dedication too. Create a routine that will help you show up day after day (with at least one rest day please!)
- Leave your shirt, shoes and shorts out at night if you exercise first thing in the morning.
- Pick a gym close to your work so you can get to it without needing to fight through traffic first.
- Pick your workout BEFORE you go, don't just make it up when you get there
- Choose/create your music playlist before you go
- Visualise what you will be doing.
That last one can be REALLY helpful. Visualise what you want, in a positive way. Don't let Negative Nigel creep up on you and give you reasons why you shouldn't go. You deserve to look after yourself, you are looking after yourself.
Visualise enjoying the workout you're about to do, not dreading it! Picture the outcomes from going back and staying dedicated. Imagine the feeling of breaking your 30 second goal, or fitting into those jeans, or ordering a beer in so well that the waiter tries to have a conversation with you in Spanish!
Your brain is incredibly complicated, but quite easy to trick too. If you think about being successful enough, your brain will actually make you feel more successful. And that will make you more likely to go back and do more.
And when you combine setting your goals, sharing it with others and staying dedicated - THAT is how motivation is created. And THAT is how you will continue with whatever you're doing LONG past January.
You are your own motivation fairy. Go spread your wings.
(I told you! Start with fromage, end with fromage!)
