How to make change stick and a step by step guide for monitoring your progress
Let’s preface this blog with the assumption you have identified your goals and the WHY behind them. If you have not done that yet, no worries. Take a few minutes right now and write down your goals.
Common ones are :
Lose weight
Start eating healthier
Get back into working out
Now that you’ve done that- go back in and ask yourself “why”- Why do you want to lose weight? So my clothes fit better. So I have more energy each day etc.
You must identify the WHY otherwise sticking to these goals and steps mapped out below will be very challenging when your motivation takes a vacation.
Now back to the “how-to”
Something I do with all my clients when we begin working together is to simply start by taking a look at their whole day hour by hour and identifying the first obstacle/habit they would like to see change.
We call this the daily Habits tracker.
What is one thing on that list that is happening regualry that is not in line with your goal? Don’t be a hero and pick 10 things straight off the bat. Pick one-get some consistency under your belt with the actionable plan below, then go back to the list and pick another one.
Once you have identified what you want to start changing, now the real planning comes into action.
You must identify how specifically you will change "x". Example: You want to eat more vegetables because you noticed you only have about 1 servings a day. Great, Now what steps will you take to include more daily. -hint: it's not just saying " I will eat more vegetables" Specificity is king! The more specific you can be the better.
Have a plan A and B ready to go. Example: I will buy pre-chopped veggies for snack, I will pick out 3 new frozen vegetables to try this week with dinner. Life happens, schedules change, we forget our lunches etc. Having multiple plans of action per action you are trying to change is never a bad idea IMO.
Track your daily progress. Example: whether that is tracking your food in My fitness pal, keeping track in notes, or setting up a daily tracker in your planner. If you aren't monitoring and holding yourself accountable you will have very little data for the following steps.
Reevaluate at the end of the week (If your consistency was under 80% identify why and how you can change that for the week ahead )
Maybe you need to make your goal easier to achieve. Review your food log and see if there are any patterns you can identify. Example: I see my lunch last week didn’t have any vegetables in it and I found that I was still a little hungry after eating lunch, this week I am going to make something that includes some vegetables in the recipe so I don’t have to think about adding them in.
Rinse and repeat for all habits and actions you want to change. If you keep coming up short on a goal you set for yourself, return to the initial list and pick something else. Remember it is important to start out small and make the new habit/action very easy to complete. For more tips on how to do that be sure to check out my blogs on habit stacking and habit implementations.
Nothing is more frustrated than setting a goal and not being able to meet it or figure out why?
My 1:1 coaching experience could be exactly what you need.
With a workout plan designed just for you and backed by science so we know it will work, a solid nutrition plan to follow, and the weekly accountability to help keep you motivated and on task. Success is the only option. All you need to do is commit to trying your best each and every week and the desire to invest in yourself.
You can tell me more here and we can figure out what the best solution is for you.
Maybe you just need help with a workout plan? Yours isn’t giving you the results you wanted and time is a waste!
Maybe your nutrition is what’s hanging you up? Despite your best efforts- you’re hungry, not getting the results you want and you’re so over dieting!
Or maybe it’s a little bit of both, by now I am sure you know the importance of both exercise AND nutrition. Having a sustainable grasp on both is the ticket to success and crushing your goals. I have helped many overwhelmed, stressed out and tired women transform both areas of their lives and I know I can help you too.
If you’ve got questions and you want answers, drop me some information here.
Ashley