Two days left before the New Year. Do I do resolutions? Absolutely! The New Year is a time to reflect on 2013 and DESIRE to do better in 2014. Whatever excuses that prevented you from hitting goals this past year hasn’t changed – the only things that has changed as we approach Jan 1st is your attitude.
Every year we start with new hopes, ambitions and dreams, but according to statistics, only 8% of you will see that goal realized. So what will make YOU successful? The biggest thing is your attitude. Stay positive, stay progressive, stay planful but most of all stay prayerful (to whoever you pray to). Having faith that you will become someone you can’t see, feel or touch right now…because if you believe in it so strongly, you WILL become it. Thoughts Become Things.
1. 1) Set yearly goal and quarterly goals. Like business, you should focus on your short term success, after all – urgency keeps people motivated. If you have all year to lose 30lbs you will never lose 30lbs! But if you give yourself until April 1st, averaging a 2-3lb weight loss each week, then it will keep you on your toes and help you value every action (or non-action) you make in the present moment.
2. 2) Be specific about what you want. When you say, “I want to be healthier or exercise more”, it doesn’t pull at your heart strings. You need something that you become emotionally tied to. Pull out your favorite jeans you can’t fit, book a beach vacation where you want to wear a swimsuit, and buy a great outfit that is the size you want to wear!
3. 3) Create a plan. I create a fitness accountability calendar and hang it somewhere I can see every day (seen here: http://www.mariakang.com/2012/10/01/fitness-calendar/) I ONLY write what I’ve done and not what I plan on doing. When I notice blanks I know I need to get in gear.
4. 4) Set NSV’s AKA non-scale victories. Our No Excuse Mom Group (https://www.facebook.com/groups/noexcusemoms/ ) don’t like focusing on the scale. We measure our progress through our endurance, strength, measurements, blood pressure and confidence levels. We also take selfies once a month so we can see our transformations – something that is often tough to do, especially when focusing on the scale.
5. 5) Create a successful environment. Your environment is not just the food in your cupboard, but the people who are in your world. Their positive or negative energies will either push you or prevent you from becoming your very best. I believe in the Power of 3. Find a mentor, someone who has walked your path and succeeded (you don’t even need to know him/her personally). Find a supporter, people who are on the same road as you right now (here is my private online group: ). Lastly, find a follower, someone you will help motivate and guide. These 3 people will create an accountability energy that will make it tougher to fail.
6. 6) Be Realistic about your change. Do not go from eating out every day to eating all prepared meals from home. The same logic is the same for exercise – don’t start running 3 miles if you aren’t used to running 1. You are setting yourself up for failure when you make large changes too fast. Remember, change begets change. You will lose weight if you eat half the cheeseburger versus the whole cheeseburger. Make small changes to your diet. Read here for more information on “Dieting is a Progression”: http://www.mariakang.com/2012/08/13/dieting-is-a-progression/
7. 7) Be Realistic about your Results. You might not look like a supermodel when you hit your fitness goal, but don’t be discouraged. We are all built differently and should be celebrated regardless of how our unique body manifests through good nutrition and exercise. Have healthy, realistic role models (like the 24 moms who provide tips in my No Excuse Fit Mom Swimsuit Calendar for $11.99: http://www.noexcusemom.com/shop/noexcusemom-calendar/ )
8. 8) Focus on what you have versus what you don’t have. Has anyone experienced that moment when you decide you want to become healthier and in that same moment you realize you’re craving the donut in the break room! Why? Because you can’t have it. It never mattered before – but now that you are restricting yourself you feel limited, which is never a great feeling…unless you realize it’s a feeling (and a discipline) that will make you stronger. Don’t focus on the foods you can’t eat, focus on what you can eat. Also realize that you can still eat the foods on your ‘can’t’ list but in moderation. Eat a bite of the donut, but not the whole thing!
9. 9) Focus on Progress, not Perfection. I used to have those words taped to my wall because it kept me focused on what was really important – which is the journey. Change whether good or bad is tough but when you couple that with a desire to improve yourself, it makes someone less aware of their overall efforts, whether that’s running for 1 mile instead the 2 you planned, or giving into a glass of wine when you told yourself you wouldn’t drink, or even resting one day when you planned to train all week. The fact that you never ran before, used to drink out a lot and never followed through on training plans tells you that progress is being made.
1 10) Wake up with Gratitude every.single.day. Thank God for a new day. Write down your daily professional, personal and physical goals. Move your legs because you still can walk. Challenge your body, because you can still jump, run, dance and climb. Awaken your mind because you still have the choice to decide who you want to be TODAY. Do you want to become a healthy, fit and confident person? You can do it. It’s all up to you.