Jayde Nicole offers a foolproof method for setting and reaching your goals
Welcome to Workout Wednesdays, the new Playboy.com fitness blog by Jayde Nicole—personal trainer, fitness nutritionist, health nut, TV personality and, last but not least, Playboy’s 2008 Playmate of the Year. Check back each week for Jayde’s latest tips, and be sure to visit her all-new fitness website JaydeNicole.com.
This Week: The Key To Setting and Keeping Your Goals!
Everyone has goals in fitness and in life. “I want to lose weight,” “I want to tone up,” I hear this from my clients all the time. It is very important when trying to change your life style or body image that you make goals. But it’s just as important to know how to choose the correct type of goals, how to track them, and most importantly, achieve them! I have created a fool proof step-by-step process to help you be successful in reaching your goals.
Step 1: Writing Them Down!
This seems like such a simple thing but many studies have shown that you are much more likely to achieve your goals if they are written down. It helps turn a thought in your mind into something real, something you have committed to and taken the first step toward making it a reality. It also helps if you put it where you can see it like on your fridge, your cellphone or your computer wallpaper. That way no matter how many things you have on your mind, it is always there to remind you and keep you focused!
Step 2: Be Specific!
When you make goals like “ I want to lose weight,” how will you know when you have achieved it? After one pound, ten pounds? You need to be more specific. “ I want to lose 25 pounds by New Years” or “ I want to fit into my skinny jeans by my birthday.” This way you know exactly what you are working towards. You have a deadline and a way of measuring your progress.
This also helps keep you motivated! Being able to see that you are closer to reaching your goal will only encourage you to keep going. When you have vague, open ended goals it is very easy to get distracted and lose that motivation because you don’t feel like you are making any real progress.
Step 3: Set Short Term and Long Term Goals
Sometimes having a large goal such as “I want to lose 50 pounds in six months” is daunting. That’s a lot of weight, and do you really want to wait 6 months to celebrate your achievements? No way! I say make weekly goals like “I will make it to the gym five days this week” or “I will lose three pounds by Friday.” This way you have an even more specific goal that runs on a weekly timeline. You can celebrate reaching your goals each week! When it is broken down in smaller pieces like that it is much easier to take on and you are far more likely to be successful!
Step 4: Be Realistic!
There is no way for you to reach your goals if they are not realistic. I hear people say “I need to lose 30 pounds in a month because…it is my birthday, wedding, or reunion.” If this is what you’re aiming for then you are setting yourself up for failure from the start. Even if you are working out everyday, eating healthy and losing weight, you will likely get discouraged after the first week or two. This is because you will not even have come close to your outrageous goal and at this point most people just give up completely.
To avoid all of this we need to set realistic goals that are healthy and possible for our bodies to achieve.
Step 5: Schedule your Fitness!
I know you’re busy. Work, school, family, deadlines, it’s easy to make an excuse for not making time to see your trainer or hit the gym. That’s why I tell people to schedule their gym visits like an appointment. Put it in your calendar, set an alarm on your phone or plan to meet a friend there so that there is no way of skipping it.
Step 6: Review your Goals!
Life changes and so do our goals. It’s good to take a look at our short and long-term goals and re-evaluate them all the time. You may be doing even better then you expected, so instead of 50 pounds in six months you want to lose 60 pounds! You may find that you already fit into your skinny jeans, but now you want to wear that sexy little black dress that has been hiding in the back of your closet.
It’s all about keeping your goals up-to-date and relevant to want you really want!
Step 7: Reward your Self!
This is my favorite part. Yes, reaching one of your goals is a reward in itself, but for extra motivation I like to give myself little presents each time I reach a goal. These rewards will be based on what you love most. I like to reward myself with a massage, or a lazy afternoon off to just lay on the couch and watch movies. For the bigger goals (especially if it is weight loss) give yourself a shopping spree for some new clothes to show off your sexy new bod! Whatever helps motivate you and push you even harder towards success!
I don’t know about you but I am feeling inspired! I’m ready to tackle some goals I have had on my mind for a long time. Who’s with me? I would wish you all good luck, but with these tools, you won't need it!
Have questions or suggestions for an upcoming Workout Wednesday? Message me on Twitter (@Jayde_Nicole) or in the Locker Room at JaydeNicole.com.