Set a goal that is Specific, Measureable, Attainable, Realistic, and Timely.
Yeah, we know this is a cliché. But that doesn’t make it any less true. We are creatures of habit, after all. If you want to do something or achieve something that requires consistent effort over time that isn’t already a habit, you won’t get far without a plan.
We all need something that keeps us on track and accountable. Our lives are busy. Between work, kids, social/volunteer commitments, and family, it’s easy for the best of intentions to go astray.
That’s no truer than when it comes to health and fitness.
You are what you eat
If you’ve read this blog, you know that the best approach to nutrition is to eat four or five small meals, spaced throughout the day. Each one should be low-carb and include protein.
Easier said than done. Busy schedules and unexpected workloads throughout the week can soon leave you reaching for that handy packaged snack that’s high in sugar and salt, or grabbing a box of fries from the chip wagon down the street. And then there’s that kind co-worker who’s always quick to share their box of Timbits.
Before you know it, it’s Friday and you’ve lost track of all the sugary, fatty calories you’ve eaten that you promised yourself you wouldn’t. And then you wonder why you weigh more when you step on the scale on Saturday morning versus a week ago.
But if you took a little time to plan your meals on, say, Sunday, and precook/prep some healthy lunch and snack options, it will be a lot easier to stay on track.
Making time gives you more time
And then there’s exercise. You really do need to make time for this one. It’s easy to say you don’t have any to spare. But if something is important to you, the time can be found.
Here’s a little secret – the cleaner you eat, the more regularly you exercise, the better you will feel. You’ll sleep better, you’ll have more energy throughout the day. You will get more done in less time.
Can’t make time for exercise? Taking that time will give you time – you will make much better use of the time you have, to do the things you enjoy, for yourself, and with friends and family.
But it all takes a plan.
You need to think S.M.A.R.T
One way is to use the S.M.A.R.T. approach to goal setting. This means set a goal that is Specific, Measureable, Attainable, Realistic, and Timely.
For example, say you want to cut four or five inches from your waistline within 60 days. This a reasonable goal.
Now, what do you have to do to reach this goal, this week and next – how do you have to eat, how do you have to exercise?
You need motivation
But you still need the motivation to keep yourself on track. Ask yourself, “why am I doing this?” It needs to be something that has a strong emotional impact for you, like being there for your kids, putting the spark back in your relationship, or not ending up like a close family member who died young of heart disease.
One way to keep yourself on track is with a daily visual reminder. This could be corkboard, even your bathroom mirror, covered with items that will give you the emotional prod you need, with pictures, quotes, and written goals.
Accountability and knowledge is power
Accountability is key. To turn this new way of living into a lifelong habit, you may need professional help, at least for a little while.
What’s worked for us is to engage with a personal trainer knowledgeable about nutrition and fitness. Our team can recommend trainers in the Kanata area we have personally worked with and trust. They can help you understand how food really works, why you should eat this or not eat that, and how you should structure your nutrition through the day and week.
They can also serve as a coach who you will keep you accountable. Through them, you might also be able to connect with a workout buddy and you can work together to keep each other on track.
Use That Calendar
Odds are, you already rely on a calendar app to impose order on the chaos of your life. If not, now is the time to start.
Slot time to exercise, to meal prep, etc. We already try to keep you on track for your scheduled Chiropractic appointments with email reminders. You wouldn’t miss a meeting with your boss, a client, or your Doctor, would you?
You need to prioritize the activities and commitments that will make for a happier and healthier you the same way. That goes for planning how you are going to eat for the week as much as it does for making your Chiropractic appointments.