2013 Resolutions: 12 Tips to Achieving Your Goals

With January about to wrap up, I notice the gym is getting quieter and more and more people are telling me that they're already losing motivation. Some people have even told me that January is almost over, and they've yet to set any goals!

Here are 12 tips to help you gain some momentum, and a fresh perspective on your 2013 goals. Choose at least one of these for each month this year to keep you focused. January is not over, so at least do #1 now!

#1 Write your goals down.

There is power in writing your goals down. Having something tangible to reference is essential for achieving goals in a timely manner. Knowing your goals and referencing them often helps keep you focused. The more aware of your goal that you are every day, the more likely you will be to make choices that will align you with acheiving your goal. When your goal is not in the forefront of your mind, or you allow yourself to forget about it, you will be setting yourself up for failure or delayed results.

Know your goal. That is the first step to acheiving it.

#2 Commit yourself to specified time blocks correlating to your goals.

As you plan out your weekly agenda, make sure you plan time in to take action that will help you achieve your goal. Do not allow your goals to become things that get accomplished only if you have time. You will NEVER have enough time. Make your goals a priority so that you can live the life you've always wanted to live.

#3 Make time for YOU.

Your YOU time is essential. Often times people get so caught up doing for others, that they never do for themselves. I see this to be a major obstacle in most processes toward success. You want to be successful? You do have to be selfish when it comes to achieving goals. The more goals you achieve, the more tools and resources you will have in the future to help others. What seems selfish, can inspire others. Change your mentality and make time for yourself.

#4 For each goal, take daily action.

Right along with setting aside time for your goal, you must also take action every single day. Have an extremely hectic schedule? Set aside a minimum of 20 minutes a day toward your goal. If your goal is to lose weight, set aside 20 minutes of running every day. As you progress, try adding 5 minutes on to your time each week & incorporate other activities in that you enjoy to ensure you stick with it.

#5 Keep a gratitude journal.

Gratitude and thankfulness is essential for happiness. Make sure that you keep a gratitude journal of all of the things you are thankful for. Even on your bad days when you can't think of anything to be thankful for, you can refer to previous days. Chances are, most of what you're thankful for won't change much from day to day. This is also a great way to keep yourself grounded and humble.

 

#6 Put a large daily calendar on your wall & mark your successes daily.

I have personally used a large daily wall calendar and post-it notes for the last several months to track my progress daily. Whatever you accomplish that day, whether it's going to the gym when you didn't want to go, or signing a new client - write it down! Put it on your wall, so you can see that you are making progress daily! All small progress adds up to big results, but it does take time!

#7 Set aside 20 minutes a day for reflection / meditation / relaxation or action planning.

It is absolutely essential to make sure you reflect on your day. What went well? What do you want to change? Do you just need silence amongst the chaos of life? Make sure you have a solid 20 minutes each day to reroute your mind toward your purpose for why you do what you do.

 

#8 Find joy in your routine.

At first everything can be motivating and fun, but overtime some of the fun just turns in to routine. Some days will become monotenous, and even boring. It is important to find joy in the daily routine; otherwise you`ll never stick to it.

 

#9 Do not underestimate the power of momentum.

When you're consistent, momentum will kick in! Trust me, there will be days that momentum seems to be the only thing carrying you. Momentum shouldn't be underestimated because it does make things easier. Once the ball is rolling, it takes more energy to stop it then it takes to just roll with it. Roll with it!

 

#10 Surround yourself only with those who speak life in to you life.

The people you surround yourself with have the ability to build you up or completely destroy you. Make sure the people in your life are supportive of your goals, and speak words of life and encouragement when you need them. The process is never easy, but always worth it! Find people who make your relationship efforts worth it.

#11 Find an accountability partner or hire a coach / trainer.

Find someone in your life who you can trust. Don't have anyone you can trust? Find on or hire one! Tell your goals to someone, and make sure they keep you accountable for your actions, or lack thereof. Make sure this person is dependable, and someone who you truly look up to. This person should be open and honest with you about your short-comings. Do not find a yes-man. Find someone real.

 

#12 Quit making excuses. Do not become a product of your circumstances.

Finally, STOP MAKING EXCUSES. We all have things that happen to us, but stop using them as a crutch for yourself. Get real. Get honest. You will never achieve anything great when you are negative, and always finding an excuse. Stick to your commitments no matter how you feel.

"Success is simple. Do what's right, the right way, at the right time."

-Arnold H Glasgow

Interview 2: How Max Bradley Lost 115 Pounds

Welcome back to my second interview with Max Bradley, recent inspiration for many looking to lose weight! Max was featured on Eric Thomas's video TGIM series in October called "Thank God I Lost Weight:. The video now has over 49,000  views. I've had the privlege of becoming friends with Max, and helping share his story.

Max's goal?

"To inspire as many people as possible. If I could just change one life that's enough, but I want to reach as many as possible."

Check out the video & enjoy following Max's journey to losing 115 pounds.

INTERVIEW 2

Channéll: What does your current workout schedule look like? How many days of strength? How many days of cardio? Flexibility? Recovery?
 
Max: My current work out schedule is at least cardio everyday for various lengths of time; depending on what I'm doing that day. I lift 4 times a week, and work abs/core every other day. I stretch but not enough. I really should stretch more, and would like to get in to yoga.


Channéll: In the fitness world we often use a principle called F.I.T. which means frequency, intensity, time. In order to bust through plateus it's important to switch up the routine by changing the frequency, intensity or time, or just changing the workout all together. How often do you change your routine up?

Max: I change up all the time. You have to! Once your body get used to a certain work out you're only going to get so far before hitting a plateau. I always give it everything I have, every single workout. There's no other way to do it. Intensity is always high, and I`m always pushing. The time changes a lot too mostly not by choice. If I'm working,I workout during the night. When I'm at home I work out in the mornings and definitely prefer that. There is nothing like a good run outside in the morning sun before the gym.


Channéll:How essential has proper nutrition been in your weight maintainance? How about in the weight loss process?

Max: Nutrition was the most important part. Without a good diet you're not going anywhere. Getting your eating habits right is KEY. Do research, read articles, knowledge is power. You can do anything you set your mind to if you want it bad enough and are willing to work for it.

Channéll: Have you considered becoming a Certified Personal Trainer yourself?

Max:  Yes I have Iwould love to be a trainer/health coach. I just would love to be able to help others, and see people change for the better.

Channéll:What do you believe it the biggest lie people tell themselves when trying to make a major change in lifestyle?

Max: That they can only push themselves so far, and once they hit their wall they believe they can't push further. Also, people cheat and don't hold themselves accountable. They need to make up for it in activity. It's all about holding yourself accountable. No one is perfect, you will cheat, but if you do cheat, you have to devote extra time at the gym. If I would eat something I know I shouldn't, I would make sure to spend extra time on my cardio to burn it off. People need to push past their boundaries or they will never know their true limits. People are always satisfied with just going through the motions and that's not enough!


Channéll:Will you give a sample daily menu and sample workout for someone at home that doesn't know where to start in their weight loss journey?

Max: When I started this journey I would eat:

Sample Menu

BREAKFAST: 2 egg whites and a protein shake

SNACK:  Fruit

LUNCH:  Salad with very little dressing usually some grilled chicken.

SNACK:  Fruit

DINNER:   2 turkey burgers (with no bread of any kind)


***Please be aware that each individuals caloric and macronutrient needs differ. Please consult your doctor, dietician or fitness professional for guidance on caloric intake needs.

WORKOUT:

When people ask me what workouts I do, they should realize that what I do/did, isn't goign to work for everybody. For 1) people don't necessarily have the determination that I do 2) it's not just a diet, it's not just a workout, it's really a lifestyle.The changes made have to be long-term and consistent.

With that, here's what I did initially:

I started with just cardio 5x per week for about 3 weeks. I started  with 20 mins on the elliptical because I was big and had bad knees, so there was no added pressure; it was the only thing I could do. I used only the elliptical for about the first 4 months. As I progressed, I went from 20 minutes on up to 40 minutes. Then, I would do 40 minutes and add weight excerises. My exercieses were basic curls and just a few machines I knew.

Weight Training:
2-3 sets of 10 reps as little rest as possible

Basic Free Weight Curls 

Shoulder Press Machine

Hamstring Machine

Chest Press Machine

I'd watch people around the gym pick up things also do ur research again! Knowledge is power. If you know areas you want to target look up the best ways to do that.

Channéll: How did you select your weight, sets and repetitions?

Max: I just went off of feeling. I've never written down any of my workouts or my weights. I always try to move my weights up the following week. The main thing is to feel challenged, and get a good burn. It doesn't necessarily matter what weight you're using if it challenges you.

IF YOU WANT IT BAD ENOUGH, DO WHAT'S COMFORTABLE TO YOU AND GROW FROM THERE. YOU DON'T NECESSARILY HAVE TO COPY SOMEONE ELSE TO BE ABLE TO ACHIEVE YOU GOALS YOU WANT TO GET TO.

 -MAX

We hope you enjoyed this interview!

• Please remember that if you are uncertain of how to properly perform exercises, you should consult a certified fitness professional, and ensure you are researching legitimate information. Do not believe everything you see and hear!
• Max now is on a progressional strength and endurance training program. Keep in mind that as you progress you physical needs and abilities will change. Your workouts must also change.
• Nutrition is at least 80% of the results you will see. Consult your doctor, RD or fitness professional for proper recommendations.
• If you have additional questions please contact me at channell.holmgren@gmail.com subject box: Personal Training + your last, first name.
• For daily enrouagement, fit tips and helpful resources please follow us on Twitter / Instagram

Myself: @ChannellNicole  @InspiredPurpose  IG: @ChannellNicole

Max Bradley: @MaxBradley70  IG: @MaxBrdly

Also don't forget to follow Eric Thomas  @ericthomasbtc  IG:@etthehiphoppreacher