3-Step Formula for Fitness Success

by in Mindset

rocky_balboa_1We’ve all heard the saying, “Fail to plan and you plan to fail.”

Nothing could be truer than that statement. The importance of setting goals and planning your action steps to achieving them is something that can be done in every area of your life.

In this article, we will focus on planning to help you reach your fitness goals.

The reason I wanted to write about this is that the human condition is one of fluctuating behaviour patterns. At least it’s that way for a lot of people. What I mean by this is many people start off with a goal they want to achieve, work out hard for a few weeks, and then revert back to their old patterns – not working out as consistently as they should!

As a result they don’t achieve their goals or don’t have them last indefinitely.

Even in my own life, since I stopped playing professional soccer several years ago, my workouts have been a bit up and down. What was missing for me was a compelling reason to train as consistently as I did in my playing days.

But that can all change in a split second by applying my 3-step process.

My 3 Step Process for Achieving Your Fitness Goals

The first thing you need to have is a clear vision of what you want to achieve. Is it to lose 20 lbs? Get your body ripped at 6% body fat? Be the best in a particular sport? Whatever your goal you need to know what it is and then WRITE IT DOWN!

Don’t tell me that you have it in your head. That doesn’t work. When you write down what you want, you become committed to achieving it. This is just one form of accountability that is so vital to any form of success.

The second thing you need to be very clear on is WHY it is a must that you achieve your outcome.

I can’t tell you how important this component is. Having lots of reasons for achieving a goal is the fuel that will keep you going when the going gets tough. It’s the fire within that will get you up early in the morning to work out or trek through the snow to get to the gym.

So take the time and write down as many reasons why it’s imperative you achieve your goals. I encourage you to go as deep as possible by continuing to ask yourself “why is that important?” after each reason.

For instance, if one of your reasons for wanting to lose 20 pounds is because you’ll fit into your clothes, then go deeper by asking yourself “why is that important?”
By continually digging deeper you’ll eventually reach the REAL reasons you need to achieve your goals.

In my experience, very often these reasons center around feeling loved, wanted, and being approved by others. Hey, we’re humans – we all need to be loved and we want to feel important.

The third and final part of my 3-step goal achievement process is setting up a fitness (and food) schedule for yourself.

This is where most people collapse.

Remember, if you fail to plan, you plan to fail!

One of most powerful methods that I discovered a little while ago to help you plan your workouts is to grab a calendar and schedule your workouts for the entire month.

For instance, I’m currently following Month 6 of my Fitter U Fitness program and, based on its 4-week training plan, I’ve jotted the following dates, times, and workouts into my calendar:

Tuesday December 1 – Treadmill Trainer Volume 5 (interval running workout) (9am)

Wednesday December 2 – Fat Blaster 3 (9am)

Thursday December 3 – OFF

Friday December 4 – Stability Ball Circuit 1 (9am)

Saturday December 5 – Hot Yoga (8am)

Sunday December 6 – Functional Strength 3 (9am)

This is just the first week but I’ve done the same thing for the entire month. Now, considering that Christmas is at the end of the month, I suspect that my projected schedule might get a little messed up. But even if I’m traveling I’ll be sure to do some type of workout (ie. bodyweight circuits) to stay on track with my plan.

Now, once you’ve planned out all of your workouts, here’s what you want to do next. Each time you complete a complete a workout go back to your calendar and cross a big X (with a red marker) over that day.

The reason this is so powerful is that once you look back on what you’ve achieved (ie. the number of workouts you’ve done) you’ll feel empowered and successful, which will keep you motivated to continue doing more of the same thing.

The final piece to this puzzle is that your “fitness calendar” needs to be visible. Post it on your fridge or your dresser or even better… get a few calendars and put them up in the different parts of your house.

The more you are reminded of your plan and your goals, the greater the probability you will stick to them!

So, here’s what I want you to do right now…

Grab a calendar or print one of your computer and put together your workout schedule for this month.

If you don’t know how to plan your workouts then I’d suggest taking my Fitter U Fitness program for a FREE 30-day trial. You’ll get everything laid out for you. All you’ll have to do is show up and do the work. It couldn’t get much easier!


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