Do something to get your closer to your goals today! Don’t wait!

This time of year is peculiar. Christmas has passed, New Years hasn’t yet arrived. You’re knocking around the house in a post-Christmas slump, filled with mince pies and confusion, not really sure what day it is because none of your days have any structure.

Maybe each night you go to bed and resolve that tomorrow will be different. You’ll go for that bracing walk to blow your cobwebs away. You’ll clear out the cupboards of all those left over festive snacks. Heck, while we’re thinking about it, maybe we’ll even join a gym. Yes, in fact that sounds like a marvellous idea, and at midnight – when you really can’t do anything at all about that idea – it seems splendid, the world is your oyster! You fall asleep feeling entirely pleased with yourself, and committed to your new brilliant idea.

However, in the morning, when you could do something towards that goal, you choose not to. You stay in your dressing gown, drinking coffee after coffee and putting it all off.

Stop. This is a pivotal point.

You feel motivated late at night because there is no cost to feeling that way. You can be gung ho about all sorts of ideas (joining the gym, writing that novel, exploring Iceland on a nomadic photographic backpacking trip) because you can’t do anything about that right now. It’s a fantasy. It’s safe. There’s absolutely nothing wrong with indulging those ideas. It’s a safe place and time to figure which goals are important to you.

After that your behaviour needs to change a bit if you’re to actually achieve those goals.

Decide something that you can do right now – today – to get you one step closer to that goal. Let’s say your goal is to drop some fat after the holidays, right? I’m guessing a lot of folks feel that way. Set yourself a SMART target. You’ve probably heard about these before in other areas of your life, but they are absolute gold.

A SMART target is one which is:

  • Specific: So, instead of losing some weight, be specific about how much weight. 10lbs, 25lbs, 100lbs.
  • Measurable: You need to be able to keep track of your progress so that if things are going well, you know about it and if they aren’t you can adjust your sails a little. Some internet gurus say not to weigh yourself. “Stay off the sad step!” they implore. I’ll write more about this soon, but really, having some way of checking that you’re progressing towards your goals is obvious. Get a reliable, digital bathroom scale and write your weight down each week.
  • Attainable: This is about having small steps and doing something every day to get your closer to where you want to be. If you currently are taking absolutely no exercise whatsoever, living on a diet of chocolate and mince pies and have a debilitating knee injury, it is not an attainable goal to run the London marathon in the next 2 weeks. An attainable goal is about setting yourself up for small wins. Breaking your goal down into manageable steps, and working on those consistently.
  • Realistic: Give yourself the tools you need to succeed. If that’s a dietary related goal, get a set of kitchen scales and some tupperware. If it’s a fitness goal, spring for those new trainers you’ve been drooling over. This isn’t a bribe, or a frivolous indulgence. Your goals matter – you are important. Treat yourself and your goals the way you would support your best friend, or child, if they came to you with the same goals. If your kid wanted to join a karate class, or a football team – you’d get them the kit, and drive them to the matches wouldn’t you? Do yourself a solid and extend yourself the same courtesy.
  • Time bound: Having a time frame to work to isn’t to make you bust your hump for some arbitrary date in the future. It’s so that you give yourself check-points along the journey and give yourself opportunities to adjust your behaviour if your performance isn’t coming along the way you’d like. It’s to help keep your eye on the ball as you progress. For example, let’s say you want to lose 25lbs by your friend’s wedding which is 20 weeks from now. You have an idea of how much you need to lose each week to get you to that point: 1.25lbs per week. You know how hard you have to hit that diet to achieve that goal. If you had only 10 weeks to lose the same amount of weight, you’d need to lose 2.5lbs – and you’d have to hit that diet in a more aggressive way, and be far stricter with your nutrition and exercise to achieve it.

So… what do you do next? I want you to write down those late night flashes of brilliance. The things you’re inspired to do once you’re already in bed. In the morning, I want you to convert it to a SMART target and get serious about it. You can comment below if you need help to do this. Then, do one thing, something to help get you a little bit closer to it. I want to hear what it is so drop me a comment – because I know we could move mountains, if we had a good enough plan! Get after it!

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How to get through Christmas without ruining your diet

If you’ve been counting calories, and tracking your macros with diligence, and some might say fervour, for the last few weeks or months – a potential iceberg in hovering on the horizon of your nutrition boat.

Christmas. 

It’s there, in the dark, looming large. The shops filled to the rafters with boxes and boxes of jewel coloured chocolates. The temptation of delicious pigs in blankets. Even the Christmas cookery shows seem to be encouraging you to throw caution to the wind every time you turn on the TV and cook everything in 2 lbs of brandy butter and goose fat!

I get it. You, like me, have been monitoring your macros in MyFitnessPal and you’re seeing great progress on the scale. You’re a titan in the gym. You are crushing it and you don’t want to throw it all away for the Terry’s chocolate orange that Great Aunt Doris has slipped into your Christmas stocking.

Here’s what you’re going to do…

  • You recognise that Christmas happens but once a year, and this is a wonderful opportunity to make special memories with your family; the food is part of that. 
  • You acknowledge that actually the components of a Christmas dinner really aren’t so damaging – vegetables and turkey are about as lean as it gets! Fill up on these wonderful seasonal treats. Go easy on the sprouts, we’re dieting, not bloody martyrs!
  • Those incredible must have parts of the Christmas food that you just cannot miss out on? Whatever those things are for you… Have some. Join in. Track them in MFP and don’t go mental. And simply get back on track on Boxing day.

You have got this. You are totally in control. You’re going to have a wonderful Christmas and all your dieting dreams are going to come true – I believe in you.

Drop me a comment and let me know what  you’re most looking forward to this festive season.