I’ll be honest, I’m not a huge fan of this new year new me stuff. Coming from a coach, that’s probably really surprising isn’t it? I mean, this is the time of year that I could really make some money if I sold into the idea of “new year, new me.”
Here’s what I do believe in:
Creating habits. Not a nose dive into some crazy restrictive diet and spending over an hour in the gym 5 days a week.
That’s just setting a gal up for failure, right? Especially a mama, amIright? Because, that’s a huge commitment!
As we go into this new year, it’s super important to create goals for ourselves.
But how do you create goals that will actually stick long term?
Now, believe me, I’m not just making up a bunch of words and throwing them into a blog post. What I’m about to share with you is what has not only worked for my clients, but it has worked for me as well.
Because, you know what, mama? I’ve been on a weight loss journey too. A big one. I lost over 60 pounds and have been able to keep it off and continue to get stronger.
See? That’s me right after my baby boy was born and the right is me now over 3 years later.
So how did I do it and how do my clients continue to do it?
Let’s talk through it, shall we?
Keep in mind, that while this might seem like a lot of information, I have created a printable for you that you will be able to download at the end of the post once you have opted into the weekly newsletter.
Before you start this process, write down the top four priorities in your life. These top four things are the things that no matter what happens, they are the most important things in your life. (faith, family, health, career…etc.)
New Year Goals That Stick Step #1 – Dream Big
Chances are, you’ve already done this part and you are not knowing what to do next. You have this idea (or ideas) in your head of what you want to accomplish but aren’t sure how to get there.
If you haven’t done this part and you just have a bunch of ideas swirling around in your head, grab a notebook or sheet of paper or something and brain dump them all onto that paper.
Then when you have all these ideas down, pick the biggest one you want to achieve and clearly define it.
Not clearly defining your goal(s) by writing them down and being as specific as possible might cause confusion later. Because, we’re human, we’re mamas… We’re busy, right?
Writing them down and posting them up on your mirror or taping them to your desk is huge. In fact, I love having a vision board. This board includes my crazy high lofty goals that will take years to get there, but they also include my goals that are more quickly attainable. Make sense?
These are actual pictures that I have taped to my vision board.
Take your goals one by one, because this process can be repeated for each of these goals.
So, for now, brain dump all your dreams onto a piece of paper, and then pick one and work your way down the list.
Keep in mind that having too many goals can slow down progress, so pick your top three and go from there. Remember, don’t take on too much at once!
Let’s take an example:
The biggest one that I work with is mamas who want to lose the rest of their postpartum weight. So, let’s take that one as our example.
Let’s say that you have 15 more pounds to lose before you reach your goal weight and you’ve hit a plateau.
You want to lose the rest of the baby weight and in the process learn how to keep it off so that you don’t do all of this hard work and then go right back to where you started.
Translation? Learning a new lifestyle. That’s your big goal.
New Year Goals That Stick Step #2 – Visualize
While this step may seem trivial, don’t skip it. It’s super important to see how far we’ve come in regards to this goal we’re working towards, and how far we still have to go.
Think back to a year ago and where you were a year ago.
Think about all the things that have happened within the past year:
- What have you learned?
- What are the really good things that have happened?
- What are some things that have happened that aren’t so ideal?
All of those are important to reflect on. Because, sometimes when we’ve had a hard year, we typically focus on all the hard stuff that has happened instead of focusing on everything, both good and bad and how it all literally works together.
You can’t have good without the bad and vice versa.
New Year Goals that Stick Step #3 – Know Your Why
Motivation is fleeting. You’re not going to feel motivated everyday. It is truly that simple. On Instagram, you will often see these girls that talk about motivation and staying motivated and just how motivated they are.
Well, I’m really fed up with the glitz and glamor that Instagram has turned out to be. That’s NOT REAL LIFE.
While there are some amazing accounts that address real issues and real fitness concerns, backed by science and studies; I would say that 95% of the accounts that I see are full of lies and deceit based on their appearance of “constant motivation,” their crazy bright filters and just overall not real life lives.
So, that said, I will say again. Motivation is fleeting and you will not be motivated everyday.
This is where discipline comes in. And discipline isn’t fun. But I LOVE what discipline produces.
How do we work through the discipline piece?
We know our why. You must define your why.
The why is the reason that you are working towards this goal. WHY are you doing what you’re doing?
The answer to “what in the world possessed you to take on this goal?” question.
Is it your awesome husband? How about your precious children? Maybe it’s because you want to feel better about yourself in the bedroom or heck, even just feel better in your gym clothes.
My example? Here’s my why. My two precious men that God has given me. One big, one little but both are very much my why I continue on towards my goals.
All are amazing whys and believe me,
On the hardest of days, when you don’t want to do what you know you have to do, knowing that they’re counting on you and that they are your why will help you put one foot in front of the other and get done what you need to get done.
New Year Goals that Stick Step #4 – Pick a Word
Another one that may seem trivial, but all of these tie together, I promise. Pick a word that you can write out and put it somewhere where you see it everyday.
I try to pick a new word every 90 days. For the first 90 days of this year, I picked “believe”.
While I do have fitness goals, they really are more along the lines of lifting more weight, more efficiently and pull ups.
I chose “believe” for the first 90 days because I believe that God called me to this to reach women and I believe that He will build it.
The next 90 days of the year, I chose a different word, etc.
Words that are chosen by you will be what you focus on. We’ll take the example of “believe”.
Focusing on believing in yourself and believing that you can do this and believing and trusting the process and that you will reach you goals!
Am I saying that we just believe and it will happen? Girl, no.
This isn’t a fairy tale; this is real life, mama. And in real life, we work for what we get.
New Year Goals That Stick Step #5 -90 Day goals
Okay! Now that we have our great big goals, and our whys, and our word that you’re going to focus on, it’s now time to break it down into bite size goals.
Let’s start with 90 days.
Take that great big goal and break it down into what you think you can accomplish within 90 days.
This is where it tends to get tricky, because if you’re like me, you will tend to think you can do more within a certain time frame than is actually even feasible to do.
So! Think about what is attainable within the next 90 days based on schedules, holidays, weight loss process, etc.
If your great big goal is to lose 35 pounds. A fantastic 90 day goal would be to shoot for losing about 10-15 pounds within 90 days.
Because, you will drop some water weight, then you’ll start working on losing the unwanted fat.
Make sense? You bet it does. Small steps, mama. Small steps.
Now! You’ve got your 90 day goals, which is awesome. But, goals are only as good as your action plan.
This means that you have to make weekly and daily tasks.
New Year Goals that Stick Step #6 – Weekly and Daily Tasks
Believe me when I say that I completely understand the reality of schedule changes, especially with kiddos and demanding jobs.
The schedule can change at the drop of a hat.
This is where guarding your schedule comes in and saying no to things that aren’t within your top four priorities we talked about.
Looking at your schedule, start thinking of things that you can do every single day to work towards these goals.
You’ll want to make weekly tasks and daily tasks.
Example of daily tasks for weight loss –
Example of weekly tasks for weight loss –
Weigh in. Now, if you struggle with the number on the scale being something that you obsess about. I recommend that you only weigh every other week or even once per month.
Another example of a weekly task
Would be to meal prep all of your meals. It’s much easier to count on the daily if you prepare it ahead of time. This includes weighing your foods.
See? You’re doing great. You’ve actually finished the planning part!
It is now time to start DOING.
You’re now ready to take on this new year that has been laid out before us.
I remember that when I worked in the corporate world, we would have so many meetings it actually became a joke that there would be planning meeting to plan.
There would literally be meetings that would plan to plan. It drove me crazy and there was nothing that I could do about it.
When I started this business and started working for myself, I made a promise to myself that even in my planning phase, action would be taken.
Meaning that I was taking an action step to plan. Once the plan was created, I would create doable action steps and then I’d finally act upon those steps.
Results come from ACTION.
Now, does that mean that it has to be perfect action? Absolutely not.
Plan the best that you can, but don’t obsess over the planning part, and then start taking imperfect action steps every single day towards your results.
Now, this blog post is over 2,000 words long. Which, isn’t very ‘user friendly’ you could say. Which is why I created this super easy and readable printable of each of these steps.
You can download it when you subscribe (free) to my newsletter that I send out each week that has fitness tips, encouragement, and cool info that you won’t get anywhere else!
Don’t worry, I won’t spam you. Spam is dumb. Plus, you can unsubscribe anytime.
Don’t get discouraged, mama. You can totally do this. It will take time, work, and discipline, but your goals can be achieved with focus and a plan.
Stick with me, mama and I will do my best to take the guesswork out of your journey for you.