So reflection time – How was January? If you made New Year resolutions or set yourself goals at the start of the year, are you feeling on track to achieve?
Before you answer the question… PAUSE
Lets reflect together and do a constructive monthly reflection exercise.
WWW – what went well in the January?
EBI – Even better If? What would have gone been better in January if…
OFG – Opportunities for Growth – These are the lessons you have learned and how you can apply them in February.
Don’t be hard on yourself or super-critical about the things you did not achieve. That will only demotivate and demoralise you further. Be kind to You. Be realistic and honest with yourself.
Why did things not go according to plan?
Were your goals SMART?
S – specific, significant, stretchingM – measurable, meaningful, motivationalA – agreed upon, attainable, achievable, acceptable, action-orientedR – realistic, relevant, reasonable, rewarding, results-orientedT – time-based, time-bound, timely, tangible, trackable For me, one goal which would have been Even better if… was my plan to exercise frequently and tone up. Having being unwell at the start of the year, I have really struggled to get into an exercise routine and it has been very sporadic over the last few weeks. Medically it can take weeks for the body to recover from a virus but at the same time my exercise goals were not SMART at all. I had a wish or desire, but that was it. No planning, no specifics, nothing.
So this morning, I woke up energised, and motivated to exercise. It went well until I had to do squat jumps which I loathe with a passion. As I groaned from the sheer pain, Dara (my daughter, bless her) said “Mummy you know…. Good things sometimes come from bad things, so don’t give up” Wow! From the mouth of babes. That was wisdom right there. Because something is painful, doesn’t mean I should give up. I will reap the rewards if I persevere. As the saying goes “no pain, no gain”. She definitely helped me carry on jumping and not give up.
After my work out, I proceeded to get Dara ready for school. She turned to me and said, “Mummy but your arms aren’t any bigger, you still look the same, I thought exercise gives you muscles” Awww!! my response to her was “it takes time Dara, I have to keep at it”. Another pearl of wisdom gained! Change is rarely instantaneous. It takes time, consistency, application, being intentional, commitment and investment.
So, this month I am committed to ensuring that my fitness and exercise goals are SMART
S – specific, significant – what exactly do I want to achieve? My goal is to lose half a stone J Tone up my arms, thighs and butt! Which means I have to include weight bearing exercises.
M – measurable, meaningful, motivational – It has to be motivational for me otherwise I won’t bother. So I know I love dance and dance based exercises. I am not big on going to the gym and with my time schedule right now, I would be fooling myself to think I would go the gym frequently. The most consistent I have been with my work-out always involved a strong element of dance which is fun for me. So I have to stick with what motivates me.
A – agreed upon, attainable, achievable, acceptable, action-oriented – What is your motivation for setting this goal? If you are doing it because you think you should or because someone advised you to, then you might struggle to continue. The goal must be acceptable to you and you mus have bought into it. I know I don’t enjoy going to the gym, yet for some reason I feel I should, just because a lot of my friends do. I keep making promises to myself to sign up to a gym, and start working out in earnest. Guess what? I still haven’t signed up and all I do is procrastinate and not exercise at all!
R – realistic, relevant, reasonable, rewarding, results-oriented – Are you being realistic with your goals? Seriously? Be honest about what you can achieve. Don’t focus on massive or big wins but little wins and reward yourself.
T – time-based, time-bound, timely, tangible, trackable – If you don’t plan or set aside time in your day to day activity, chances are you will not achieve or make attempts to achieve the goal. I have set work-out time in my calendar with reminders. I would like to work out as consistently as possible at the same time every day, which is a great habit forming exercise.
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