Fitmark Ambassador Andrew Bukowsky gives advice on achieving your goals
A New Year’s resolution is a commitment that a person makes to one or more personal goals, projects, or the change of a habit. A key element to a New Year’s Resolution that sets it apart from other resolutions is that it is made in anticipation of the New Year and most of all, the anticipation of new beginnings. People committing themselves to a New Year’s resolution generally plan to do so for the whole following year.
This lifestyle change is generally interpreted as advantageous and most often, if not always, is a failure. Why would I say that you ask? Because majority of people just say they are going to do something without actually planning ahead and then acting on their words. As the end of the year approaches the resolutions come to surface and it’s when I hear; “On January 1st I am starting a diet, I will lose weight, I will eat better, or save money,” however most often than not, when asked people never have an action plan, just a goal and sometimes maybe a vision.
I started my journey of transforming my lifestyle about two years ago in this same manner…With a goal, somewhat of a vision, but no plan of how I will actually do it.
It’s easier said than done to say eat clean, exercise and results will follow. As I started my journey with my wife, we were far off from knowing what “Clean Eating” really was.
You think you know, you exercise every day and little is happening.
You can read all the books and on-line feeds but until you commit to consistency it really means nothing.
Finally 6 months into our so called clean eating and exercising with minimal results we got help from a husband/wife team of personal trainers who taught us how, when and what to eat to lose weight, get fit and stay fit. The guidelines were strict, direct and to the point. We were committed, determined and stuck to it. We told everyone of our VISION, not so much of our goal, but the vision itself. This is after all, a journey and not a quick fix. Here is a list I recommend for everyone that has a vision, or is in the process of creating one, or wants to set a goal and needs a plan. In addition, I don’t recommend planning further ahead than 90 days or 12 weeks.
This applies to everything not just diet, eating and losing weight. These principles can and should be applied in everything we do from relationships, our work, fitness level and friendships. I will apply the list toward the fitness category:
- Vision: Share this with as many people as you can, especially those who will be your support circle….if you don’t how will you be held accountable and how will other know what your needs are and trust me you will need the support.
- Outline your goals and be as specific as possible and are measureable.
- If you can afford it…GET A COACH! Someone who really knows their stuff for meal planning and a workout program. At least for the first 90 days of your journey.
This is not a sales pitch, since I have become a personal trainer and a nutrition coach. It really was the foundation to my success. I highly recommend it. It will keep you focused and stress free knowing you are in good hands and having the freedom of following a well-designed program and seeing changes was huge for me and my wife.
- Define what an effective meal plan is for you by either doing extensive research or talking with your coach.
- Rid your home of anything that will not support that.
- Start ridding your diet of junk food (candy, fast food, sugars) immediately
- Enlist the aid of a workout partner who’ll be in it for the long haul. For me it was my wife. This was and continues to be a joint effort day in, day out.
- Make a list and shop in advance to buy all of your food for meal planning.
- Purchase supplements and protein powder, based on advice specific to your personal goal(s).
- Outline your training regimen for the entire 12 weeks.
- Start building endurance by including cardio, especially if you have been inactive aerobically.
- Cook the night before, pack the next morning. THIS IS A MUST!!! Fail proof!!!
- Start writing down everything you eat.
- Write down your workouts and details about them. Include details of your progress.
- Get extra rest. This is so important!!!
- Share your success! You will be surprised, but chances are you will find you will inspire others around you, without even knowing it.
I’ll finish by saying, why wait until January 1st to start your journey to a healthy lifestyle. There is no better time than now, to get fit and feel great. If you need help or advice, please feel free to contact me with any questions, or comments. I will be happy to share my experience and offer any assistance I can, to help you begin your journey, or work towards achieving your goals.
Fitmark Ambassador 2013