It's now approaching the end of January, time to check the workout goals and standards you set for yourself at the beginning of the New Year. This is a crucial time, when your success depends on staying consistent, continuing to push and forming habits that will make it much easier down the road. If you fall off now, it will be very difficult to get back on track.
Here are three of the strategies we use at Xceleration Fitness with our athletes, adult clients and ourselves.
1. Write down your goals every morning.
Use a journal. Every morning, I want you to follow this template. Of course you can tweak things to suit you, but use this template until it becomes a habit. At the top of the page write the date and a word that represents your strategy for the year. This word should express your goals and motivation. Personally, mine is "workhorse." Next, divide the page into three columns labeled Today, This Week, and This Year.
In the Today column, list all the things you have to get done today. In the This Week column, note the tasks you need to accomplish over the course of the week. Finally, in the This Year column, write down five to eight big, overreaching goals that you previously established. Carry your journal with you throughout the day to keep yourself accountable.
2. Find someone else to keep you accountable.
This one is huge. You absolutely need someone in your life who keeps you accountable for your goals on a consistent basis—whether it's a teammate, coworker, friend or training partner. I don't generally recommend using a family member. It helps to have the objective opinions of someone who is not extremely close to you. The last thing you need is a "yes-man."
Each week, talk with each other either in person or on the phone. Check in and go over the previous week's goals. Use this time to bounce ideas off one another to ensure you crush your goals.
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3. Learn from the experience of others
There is no better person to learn from than someone who has been there and done what you want to do. Reach out to people who are more successful than you in whatever you are trying to achieve, and ask them for advice. It never hurts to ask, but it's important to remember that you need to offer some type of value in return for their advice, whether you pay them for their time, buy their product or promote what they have to offer. Otherwise they have no incentive to help you.
The worst they can say is "no" and the best they can do is give you a piece of advice that will help you crush your goal. Whether you seek advice for sports, fitness, education or your career, don't be afraid to ask for help.
I hope these tips can help you stay on track and excel in all aspects of your life. At Xceleration Fitness we have a phrase that we use every single day: "You either wait for success to come to you or you chase it."