My starting point always when setting goals for myself is asking, what is your intent? What do you really want to get done?
I urge you to really pick apart that goal. Always try and pick around it and find out what really sits behind that goal, because very often it is more than just one thing. Ask yourself why, why, why, why do I really want this, until you get to the truth of what you want to achieve. Stare that in the face and get comfortable with it.
Then you consider why now is the time? Why now are you going to be successful and what do you need to set up around you? One of my helpful suggestions is to think about the five stages of change:
We have pre-contemplation as the first stage – you think you might want to do something. Start to entertain the idea, but you’re nowhere near ready to do the piece that I’ve just talked about.
This is a little bit more serious. If I’m going to do this, what might need to happen? How am I to feel? How much time do I need to allocate to it? This is a really important phase.
Preparation / Research Phase:
The preparation or the research phase is very much about looking into who might help you, what do you need to know, where might you need to go, what kind of support’s available, who else has done it really well and look at case studies and testimonials. That’s another key phase to your journey to success.
This is getting in touch with a coach, it’s doing an online quiz, it’s looking into what gyms you can join, seeing what classes are available. That’s where you’re, as the name suggests, taking action. By this point, you’ve made your mind up of what you’re going to do. What your intent is and why now is the time you’re going to do it.
This is where you’ve achieved what you wanted to achieve and now you’re just simply maintaining that goal.
Think about where you are in those stages of change, don’t try and jump ahead too quickly. If you’re in the pre-contemplation or contemplation stage, great. Think about getting to the research stage but don’t think about getting to action just yet, because you need to follow those steps. It’s been a well proven tried, tested and true model.
Follow all stages and get clear on your intent, pick apart what your real goal is, not the one you think is acceptable to people or yourself. Get clear on why now is the time to make a change and understand where you are in those stages of change, and you’ll very likely to be successful. Of course, we wish you all the best of luck.
For more information about Body Shot Performance and how they can help you, check them out at: https://www.bodyshotperformance.com/?v=79cba1185463
Are your energy levels low and you’ve very little motivation towards movement? There are some simple little hacks to help you get a little bit more energised, because movement is energy – at the right pace, the right intensity, and the right type of movement. When I wake up and I’m feeling tired, I will…Read More
Is stress bad for your mind, your body and your wellbeing? The answer, of course, is yes. But why? When we’re in a stressed state, we release different hormones, predominately cortisol, which can have a negative effect on our body composition because cortisol instructs the liver to secrete glucose into the bloodstream (to get us…Read More
What does it mean? For me, my consistent wake time is typically around 7.00am. I am one of the 99.9% of the people in this world who need between seven and eight hours of sleep. It’s a myth, except for a very tiny few of us, that we can survive on anything less than a…Read More
We can use light to energise us in different ways. The principle of light is that we want to get as much natural light onto the eyes, and therefore the brain, as early as we can in the morning. As soon as the sun comes up, get the curtains open, get the blinds up and…Read More
My starting point always when setting goals for myself is asking, what is your intent? What do you really want to get done? I urge you to really pick apart that goal. Always try and pick around it and find out what really sits behind that goal, because very often it is more than just…Read More
A recent podcast with Vishen Lakhani, the CEO of Mindvalley caught our attention this week. In the interview, he was talking about how he always puts himself first. And when he says that, he means before his business, before his career aspirations. He prioritises his exercise sessions, his meditation, his self-care above anything else. He…Read More
What are the benefits of staying mentally healthy? Intuitively we know that we need to look after our mental health, but what is the real significance of neglecting that? It falls into three simple things: Cognitive Performance We need to look after our mind and stay mentally active and mentally fit to ensure…Read More
Are social relationships good for our health? It’s a great question – and the answer is absolutely yes! We know that loneliness is one of the biggest causes of preventable death, alongside stress and other causes. But with loneliness we’re increasingly recognising that it has a significant effect on our overall health and our mortality…Read More
Stress can manifest itself in different ways – physical, emotional, mental – but there are many things that can cause a stress response, and one of those is sugar. What is sugar? Sugar is essentially a carbohydrate, and there are different types including glucose, fructose, sucrose, lactose, dextrose and starch. Each of these…Read More
Having a consistent routine helps to conserve energy, for two reasons. Firstly, having a routine gets rid of the internal monologue that takes place. By internal monologue I mean chatter such as: “I ought to go to the gym tonight but I could go tomorrow” “I know I ought to cook tonight but it’s easier…Read More
This is a very common question and the truth is it’s completely personal to each and every person. It depends on your injury status, your general levels of activity, what we call daily life movement, how much you move, not just exercise sessions, but how active you are. Do you take the stairs? Are you…Read More
This week’s blog is all around digestive health. We know that for digestive health and good diversity of bacteria in our guts, it’s really important to have a wide and diverse range of foods. Different colours, different textures, coming from different origins, just as much variety as you can in your diet. Try challenging yourself…Read More
How to maintain your fitness and stay healthy even when you’re travelling It’s the lament of many; how do I maintain my fitness and stick to my routine when I’m travelling? There are lots of things that can ruin our good intentions and break our routine. Airport lounges, the endless waiting around, delays, airplane food,…Read More
7 Ways to thrive not just survive in January Here we are in mid-January, a time where most people are still feeling pumped and enthused about the New Year’s resolutions they’ve set. Usually those goals are related to some aspect of health, fitness or nutrition, and usually they last a few weeks before fizzling out.…Read More
Invest in yourself and be really clear on your goals! When you invest in something, it gives you a much greater likelihood of success. That investment could be your thoughts, so thinking and preparation – the stages of change model, that’s really your pre-contemplation and your contemplation phase. It could also be emotion, your actual…Read More
We’ve teamed up with our friends at Body Shot Performance to give you some expert advice on what an ideal week of exercise looks like. This is a question I get asked a lot, and obviously it varies from person to person, and you need to make it personal. It needs to work for you.…Read More
We’ve teamed up with our friends at Body Shot Performance to give you some expert advice on the best foods for energy. Energy is obviously something we need for everyday life, it’s vitally important for our physical, mental, emotional and spiritual health. But what are the best types of food that we can eat for…Read More
We’ve teamed up with our friends at Body Shot Performance to give you some expert advice on how to ensure you have the energy to do all the things that you want to do. For a lot of people, you find that you just don’t have the energy that you used to have, which can…Read More
We’ve teamed up with our friends at Body Shot Performance to give you some expert advice to help you wake up feeling energised. Do you ever wake up on a Monday morning feeling groggy, tired, uninspired, or under-energized? Does this have a knock on effect on the rest of your week, where you never really…Read More
We’ve teamed up with our friends at Body Shot Performance to give you some expert advice to improve your sleep. Sleep is the force multiplier for life; without the right amount of quality sleep, it’s very difficult to take care of the other key aspects of health – mental health, energy, body composition, digestion and…Read More