5 Ways To Stay Focused On Your Fitness Goals
5 ways to stay focused on your fitness goals
…even when nothing seems normal.
Know your why (find your purpose).
Be prepared (pack your bag).
Have fuel in your tank (eat a snack before and after).
Clear out the clutter (in your life and relationships).
Dress the part.
As I write this, things everywhere are definitely not normal. Events across the world over the past 3 months are unlike anything we've ever imagined. From the global pandemic of COVID-19, the racial injustice and social unrest, to the upheaval in the CrossFit community, life as we know it is not the same.
It’s easy to get distracted by life and pulled in many directions. So how does one stay focused on a goal when it comes to fitness, which can so quickly get put at the bottom of the list? Once you have made your health and fitness a priority, then it is important to establish routines and rituals to keep you focused on those goals. Here are 5 ways to stay focused on your fitness goals:
1: Know your why
What is your goal? Figuring out your purpose is step one, then defining your outcome based goal is step two. This becomes your motivation. It’s motivational and important to have a reason, and people have different reasons. It can just be that you're doing this to make yourself happy, to be a role model for your kids, or that you can be strong enough to pick up your grandchildren. Maybe you want to hike Half Dome in Yosemite on your family vacation or run a marathon.
When I set a goal, it's a decision that I've made, and I stick with it. The decision is not hard to make because I keep my purpose in sight. Once I’ve made my goal public and shared it with the world (like when I told everyone: “I'm training to qualify for the CrossFit games”), then I feel that I have to keep my word. I said I'm going to do this, so I have to do it. It can also be helpful and important to have a coach keep you accountable and stay motivated. It's a lot easier to stay motivated once you're working toward something versus trying to force yourself to get motivated. Action creates motivation. I often say to myself, “Well, it's too late to quit now. I've already come this far, I can't quit now.” That will usually quell the negative thoughts.
2: Be prepared.
If I know I will be training in the gym, I go through my bag and pack it the night before. If I am training at home, I still prepare. I know what I will be doing because I look up the next day’s workout, so that dictates my routine. I’m not trying to figure it out on the fly. Yesterday, for example, I did a workout with rope climbs, so I knew I needed to wear pants to keep my legs from getting burned. A little bit of pre-planning goes into this ritual. I prepare all the gear that I will need for the next day. Block out that time on your calendar for your workout and stick to it.
3: Have Fuel in your tank.
Make sure you have a snack with some protein and low glycemic carbs at about an hour to 90 minutes before you work out, so you have energy. Some people like to train fasted. I am not one of them, and I especially don't recommend it for women. When I was working full-time, and I was only able to train after work, I knew I wouldn't be able to get to the gym until six, so by four o'clock; I needed a pretty substantial snack. Maybe it was yogurt with nuts, or an apple and peanut butter and an egg, something that would give me the energy to get through my workout. I also prepare my intra and post-workout fuel. During my workout, I take powdered BCAAs (branched amino acids). After my workout, I either drink a protein shake that's just whey protein with carb powder, or I eat a banana or applesauce.
4: Clear out the clutter.
I find that getting rid of the clutter in your home and your workplace helps you to stay focused. If you are on the way to the gym but can't find your keys, and you spend 15 minutes trying to get out the door, that will just use up your precious time. Simple things like having a key hook where you always hang your keys so you're not looking for them, and cleaning out your closet will make your life so much simpler. Similarly, relationships that sap energy from you need to be evaluated. Either have the difficult conversations and work on it, or let it go. You need to free up as much of your energy and time to be able to focus on the things that really matter to you.
5: Dress the part.
It is worth it to invest in workout gear, such as clothes and shoes that make you feel good and excited when you put them on. It goes against what most people think: getting dressed up to go workout. But instead of just wearing your old ratty sweats or stinky T-shirt and beat-up shoes, actually invest in a few outfits that fit you well and inspire you to put them on. I don't mean going out and spending a ton of money; shop sales and second hand stores (I just scored an awesome neon green Lulu top at a thrift store!).
Putting on clothes you like makes you more inspired to go workout. Having a gym bag in your favorite color can help too. Another thing that may sound a little bit odd is to shower before you train. Not only does it make me feel like I'm preparing, that I'm putting my best self forward, but also it loosens up my muscles. I can stretch a little bit in the shower, start to feel a little bit more limber . I want to feel good, like I'm my best self. I don't want to roll in there with a negative frame of mind. The point in my whole getting ready ritual is to get myself feeling good from the start. You're doing this for yourself, not for others. It helps you feel better. When you feel better, you work harder, and then you can bring your best self to the rest of the world.
Once you establish your rituals for your fitness routine, it will make achieving your goals that much easier. Let me know how it goes! Do you want help focusing on your goal and making a plan to get there? Let’s talk!