More than 15 days into the new year, a new year's resolutionist may feeling the following,
1. Extremely sore muscles
2. Aching Joints (especially in the neck, lower back, & knees)
3. Restricted range of motion (vs. before you got started)
4. Craving for sweets, fried foods, aka, "comfort foods"
5. Doubt that you are meant to do exercise or diet.
If this is you, do not worry, you are perfectly normal. I have been involved in this industry for over 20 years and it is common to do something I call, "too much, too soon". This is an action predicated on a Rocky (the movie)-like emotional tangent, where the individual goes about with an all out effort to attain results in a microwavable fashion. That means the individual is exerting a near maximal effort expecting results very quickly.
Instead of those desired results, the individual is met with soreness...potentially the severe variety. This usually occurs when the individual tries to do much more than his/her body can tolerate at this time. When this occurs, much of the above (listings 1-3) occurs. Met with resistance from objectives that were quite frankly, unrealistic in the time frame , listings 4 and 5 begin to creep in the thought process.
Does the immediate need to have results lead to emotional eating?
Do you begin to have doubts about your ability to attain your health goals?
HEY THERE, let me tell you something... for a beginner especially, this is NORMAL. If there was no plan (or realistic plan), you CAN right the course. If you have already decided and have taken action, CONGRATULATIONS! You have already taken the hardest step there is to attain a goal! If you did it without having much of or any plan at all, NOW is the time to make adjustments and CONTINUE on. This would be the time to outline a plan. Whether it be on your own or with a professional, is completely based on your need and/or desire of accountability, along with applicable education in the subject matter.
"Many people fail in life, not for lack of ability or brains or even courage, but simply because they have never organized their energies around a goal." - Elbert Hubbard
Purpose of Outlining a Plan
The purpose of setting goals and aligning tasks with those goals, provides a framework for growth. In addition, it is a way to measure your progress toward those goals.
SMART goals are smaller steps for fulfilling the overall goal. The acronym stands for Specific, Measurable, Achievable, Relevant, and Time-based goals. When creating your plan, you will create smaller, aka, intermediate, goals to achieve the overall purpose. Here is a walk through example for writing S.M.A.R.T. Goals.
The Broad Goal:
I want to lose fat/weight and inspire others to do the same.
Specific: I will lose weight through exercise, wiser nutritional choices, more rest, and stress management techniques.
Measurable: I will begin a 90 day focused fat loss program and aim to have a total of 15lbs and 2-3 inches off my waistline within this time frame.
Achievable: I will set up my plan first. Then, I will assemble all materials needed to achieve the goal. Primarily, this will be produce on a weekly basis. Then I will be consistent with small frequent meals along with regular weekly bouts of exercise at the rate of 3-6 times. Finally, I will update my progress and inspire others to do so through blogging, word of mouth, along with local/social networking.
Relevant: Losing fat/weight will allow me to be healthier, demonstrate authentic results from realistic work ability, and teach others how to do the same.
Time-Based: My challenge will be in 3 months (90 days) in length.
Summary (Putting it all together)
Within a 90 days, I am going to lose fat/weight, which will allow me to be healthier, demonstrate authentic results from realistic work ability, and teach others how to do the same. Within those 90 days, I will be consistent with small frequent meals along with regular weekly bouts of exercise at the rate of 3-6 times. More rest and stress management techniques will also be utilized to create the end goals of 15 overall pounds lost and 2-3 inches off my waistline. Finally, I will update my progress attaining these goals while inspire others to do so through blogging, word of mouth, along with local/social networking.
If you didn't start with a plan, than let's look to draft one now. In fitness, such a plan can be known as Periodization. Originally derived from Eastern Europe for the purpose of athletic training, the planning aspect can be used for general public. Essentially, you are now creating structure for your goals.
Prior to getting deep into fitness goal planning, I assembled a list to keep yourself grounded. Most of these statements came from Coaches Jack Daniels, PhD and John Wooden and were adjusted for the general public. We can at times become obsessive compulsive when it comes to fitness. Keep these guidelines close when you feel yourself getting that way. It is a good way to stay grounded with your fitness goal achievements.
PRACTICAL GUIDELINES TO EXERCISE
1. Every person has specific individual abilities.
2. A person's focus must stay positive.
3. Expect ups and downs; some days are better than others.
4. Be flexible for training (schedule) to allow for the unexpected.
5. Set intermediate goals.
6. Training should be rewarding.
7. Eat and sleep well.
8. Don't train when sick or injured.
9. Chronic health issues should be checked out by a medical professional.
10. A good workout or performance is never a fluke.
11. Comparison is the thief of all joy. (See #1)
Now that you have an idea of what a project management layout is like, the fitness version of this periodization, is the next blog's topic.
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