Happy New Year Fitness bunnies and those of us who are aspiring to be. 

It’s the new year, time for those resolutions again. One of the most common resolutions is the “I wanna get gym membership/get in shape” one.

It’s a personal favourite of mine. Unfortunately, a lot us don’t know how to sustain it. We get so excited about the new year, the possibility for new beginnings, we are now imagining the best version of ourselves. Unfortunately, the spirit is willing, but the flesh is weak. 
Here are some tips on how to stick to your fitness goals this year:

SMART Body Goals

1. Specific

A vague goal like “lose weight” won’t really motivate you enough. Why do you want to lose weight? What is the time frame? Instead, try “Because of this effect my weight is having on my life, I want to lose 10 kilos in the next 3 months”. With that specific goal in mind, your time working out becomes a little more bearable because you know exactly what you’re fighting for.

2. Measurable

This is also about avoiding vague goals. You need to give yourself actual targets. Whether it’s wanting to lift a specific amount in the gym, wanting a 28inch waist circumference, lose a dress size, lower cholesterol levels etc. Have goals that you will be able to measure. Even merely saying “I want to be healthier” is vague. You can easily lose interest if you don’t have a number in mind. You will not hold yourself accountable.

3. Achievable

This is where it gets tricky. Yes you have your goal. You have a time frame. Can you actually achieve the goal in the time you have given yourself? Also keep in mind healthy rate of weight loss. For those bulking in the gym, safety is a thing. Unless you’re in a bodybuilding competition, popping a vein from lifting way above your capacity isn’t gonna impress anyone. You will have to accept that you won’t jump from 10kg to benching 150kg in 6 weeks.

For those ladies wanting to gain curves in the gym, keep in mind genetics also determine the size of your hips. You won’t go from Monica to Dolly Castro, unless you’re gonna be one of those people who get plastic surgery then get on social media posting videos doing 20 little squats and drinking fit tea. Then by all means, reach for the skies. Unrealistic goals will demotivate you because you’re measuring yourself again the nearly impossible.

4. Results-focused

Make sure your fitness plan is effective. By that I don’t mean quit if you don’t have six pack abs in four weeks. However, in all your workouts, ensure you have the correct form and you switch it up every few weeks to keep your body guessing. With your eating as well, have a plan that is focused on nutrition rather than starving yourself. All your work in the gym won’t mean much if you’re not eating accordingly.

5. Time-bound

If you simply say “I want to lose weight/gain muscle  or tone, it’s easy for you to postpone it. Easy to simply say “Well this week has been wasted so I might as well just go to gym next week”. When you do time your goals however, you know your lazy week is delaying your goal. Although the tricky part here is for that time frame to be realistic. Some things take time, so it is important to also be fair on yourself.

6. Reward yourself 

It’s important to reward yourself during the journey, to keep it enjoyable. Remember when you were a kid and you were told you did something well? How did you feel? For me, getting comments like that made me want to do it again. Encouragement works wonders. You should however, be careful that your reward isn’t detrimental to your goals. Cheat meals are ok. But you can’t have a scheduled cheat meal when you still ate junk twice that week.

7. Motives

I’m not against vain motives for fitness. I’ll be the first to admit that I wanna look good in a body con dress. However, when your goal is entirely vain, you’ll be one of those people who lose 2 inches to fit in a dress for summer, then gain it all back. The most sustainable goal in my book is health. Overall health! With this goal it’s not about the 4 weeks til vacation, it is a lifetime commitment. A goal centred around health means, good shape, a happier, more relaxed person and an overall energy boost.

So, while you’re excited about the new year and those elusive Body Goals, first sit down and plan how you will achieve the body goals. Remember to keep them Specific, Measurable, Achievable, Results-focused and Time-bound.

All the best with your goals this year!