STEP ONE: Finding your why
The first and most important step in this whole process is identifying your goal or your “why”. This is the thing that’s going to help keep you anchored, committed and consistent when the going gets tough.
In other words, it has to be something pretty important to you; something that really resonates with you; something that instils passion in you. Do we agree on that?
Great, so why are you here?
Before you tell me your goal is to tone up and lose a bit of fat round your middle. I’m going to stop you there. That’s not a goal. That is a means to an end. What’s your real goal?
Maybe it’s to rekindle the spark in your relationship which has gone out because you’ve gained some weight, you don’t feel good about yourself any more and you’re always miserable and irritated. If you could just drop two dress sizes and feel happier in your skin, you’d be nicer to live with and happy to go away on romantic weekends together, like your partner keeps suggesting.
Maybe it’s to stop dreading every invite out because nothing fits you and you don’t ever feel like you look nice. If you lost that weight, going clothes shopping would be a pleasure instead of a demoralising chore.
Maybe you’d like to push for promotion at work if you could just lose weight and get your confidence back.
Maybe you’d like to progress your training to the big compound lifts like squats, deadlifts. presses and cleans. You might even have a number in your head that you like to hit. Performance goals are always good because you need to get serious with your training and nutrition to see improvement.
See what I mean? Now that is a goal to cling to when the process gets tough. With that in mind, grab pen and paper and ask yourself what you really want to achieve and WHY? Then write it down. When you look at it, you should feel fired up and excited. The idea of not trying your best to do what you need to do to attain it should be unthinkable.
FIND YOUR WHY: Write your goal down and look at it every day
If you don’t feel like that, it was never your goal in the first place and you will never hit it. Instead, you’re doomed to keep rebounding from one diet and exercise fad to the next like a pinball.
One final thing on your goals. They should be SMART
Specific – Example: I’d like to be back in my favourite jeans by by my wedding anniversary in July.
Measurable – You’ll know when you hit it, beyond all doubt
Achievable – Don’t set yourself up for failure
Realistic – Kind of similar to achievable.
Time-bound – It has a deadline.
STEP TWO: Record your starting point
If you are going to manage something, you need to measure it, otherwise it’s just guesswork. Collect the following data and email it to me so we can chart your progress.
* Buy a dressmakers tape from any supermarket. They cost about £1.50. Take some measurements round your belly where your belly button is, widest part of the hips, chest around the nipple line, widest part of thighs and arms. If you’re struggling with this, I’m happy to do it for you.
ON TAPE:: Measuring yourself wlll help you chart your progress
* Weigh yourself if you feel you have more than a dress size to lose. I would definitely steer you away from being obsessed with the scales as, depending on your size, they are not always the best barometer of how you are doing. There are a set of scales in the gym, but I will only permit you to use them once a week. Use your clothes as the best indicator of progress. The waist band never lies – unless it is elasticated!
* Take photos of yourself wearing something that shows, to some degree, your shape. Your gym gear will do. Take a picture front on and side on and from the back, over your shoulder. Don’t worry, these are just for your eyes only and can be a great way to inspire yourself to keep going.
All done? You’re all set. Let’s get to the good stuff.
