In order to get the most out of your new health and fitness regime you need to gain clarity on what it is you'd personally like to achieve. We all have different goals but what is it that's important to you?
Would you like to learn how to run a significant distance?
Would you like to lose weight?
Are you considering training for an event?
Whatever you have your sights set on its important to set your goals, they will become the anchor point for change and will determine what you need to do to achieve them.
You probably already know that setting goals is also a great way to keep you motivated and stay on track no matter what you apply it to. If you'd like to improve your health and fitness, setting personal goals is important and will help you to make a commitment to yourself to achieve them.
You need to write your goals down and track your progress regularly to ensure you are "actioning" your goals, not just thinking about them. Remember that your goals also need to be realistic.
For starters, why not set short term as well as long term goals. Take one step at a time, it's important to set smaller goals as stepping stones to help you to reach your larger goals.
For example this week you could:
• Plan your daily exercise routine and record it in your calendar as you would any appointment. If you are new to exercise, aim for a 30 minute brisk walk every day and mark it done when completed.
• If you are a regular walker and need to give your exercise a boost, add in some higher intensity cardio to your work out three times a week, e.g. shuttle runs, stair and hill climbs for at least 20 minutes each session.
• Add in 2 resistance (weight) training sessions* for muscle strength and body conditioning.
(nb* refer to a professional personal trainer for advice on setting a weight training plan that's right for you)
It's important to understand that exercise alone won't improve your overall health, however combine this with good nutrition and you have a recipe for success.
For this week, a great nutrition goal could be to stock your pantry with nutritious and healthy food to ensure that you eat well throughout the day. Plan your meals in advance and when you are at work or away from home take your food with you if you can.
Here are my top three tips to help you improve the way you eat:
1. Eat 5-6 small meals a day
2. Reduce your fat intake - cut out junk food, biscuits, cakes, butter.
3. Increase your intake of fibrous fruit and vegies
I'd love to hear what your personal goals are and I hope to help you put your plans in place to achieve them. Just sign up to the CardioTech Facebook page and fill me in!