Hitting a roadblock while trying to beat your fitness goals is most likely a part of everyone’s life. Yes, it happens to all of us. Whether it is the lack of motivation, a sudden commitment, a health-related issue, or an unconscious act of hitting the snooze button, there are many ways you can get thrown off your course.
The path to having a healthy and fit body is not a straight line. You need to keep a strict check on the direction of your movement.
16 Ways To Reach Your Fitness Goals
We at by the way health bring you a list of 16 different ways to avoid roadblocks and continue making progress towards your fitness goals.
1. Write it down
The behavior experts believe that writing down your goals (what and why) is important in terms of motivation, tracking your progress, and most importantly in identifying the core reason behind your actions.
Now you might have been following a fit and beautiful Instagramer, and this time your wish to be fit and smart is stronger than ever before. But is it enough to say that I want to be fit?
According to fitness coaches, it is a vague goal.
You need to write down what is it that you want to achieve and why is that so.
Being clear on the why is what keeps you on the track when procrastination bug bites you.
Here are two examples of what I just said.
What is it that I want to achieve?
Answer: I want to be able to walk 3 kilometers without feeling tired.
Because I want to improve my fitness level and accomplishing this specific goal will make me more fit than I am at present.
What do want to achieve?
I want to turn down junk and move towards healthy eating.
Because I am trying to improve my health through diet.
2. Start small
Let’s say Charlie has been living a sedentary lifestyle over the past few years. Suddenly, he realizes that he has put on so much weight, and walking up to the nearby grocery store makes his calf muscles ache.
What do you think would be better for Charlie?
A. Get a gym membership and start attending the gym for an hour each day.
B. Start small by taking a 15-20 minute walk in a nearby park, and gradually move on to more significant steps like hiring a coach, attending the gym, etc.
Well, the fitness experts go with option B where a person stats with small steps.
3. Keep a reality check
You do know your likes and dislikes. Would it be the best of ideas to wake up at 6 a.m. while knowing that you hate mornings?
Of course not.
If Charlie decides to hit the gym by 6:30 in the morning, while his usual wake-up time is 8 a.m., he is more likely to give up this routine in a few days.
It is important to give yourself a reality check. See what you can accomplish with your current plan, and go slowly.
You cannot expect to go on kale salad from burgers in one day. Remember, slow and steady wins the race.
4. Identify the triggers
Take a moment to think about the things that make you skip your fitness-intended routine. Is it the stress that you don’t want to workout? Or do you find yourself eating unhealthy food on weekends?
Whatever is the trigger for ruining your previous workouts, try and avoid those triggers. In the case of stress, manage and organize things in a better way to have peace of mind.
If unhealthy eating is an issue, stock up on some healthy food so that you don’t have an excuse to order or buy the unhealthy items.
5. Create a grocery shopping list
An important component of your fitness goals is to eat healthily and eliminate the junk food from your plate.
You are more likely to buy chocolate cake mixtures and Nutella from the grocery store if you shop unplanned.
In order to avoid purchasing unhealthy food products, you need to a create a list of things that you have to buy. That way, you’d just grab the products on your list and move out without shopping unnecessary items that are likely to ruin your efforts about being fit and healthy.
Just when you are about to make a payment, there’s one final urge you have to resist. Do NOT buy the sugary items that are intelligently placed on the cashier counters so that if anyone, by any chance, forgot to buy candies and chocolates can make that decision NOW.
6. Look at your excuses straight on
Bernie Roth, the author of The Achievement Habit: Stop Wishing, Start Doing, and Take Command of Your Life, says that excuses are man’s best friend and greatest enemy.
What’s the biggest lie that we have all been telling ourselves for an extended period?
You guessed it right. The biggest lie is that I will start doing it tomorrow.
That tomorrow is most likely never coming your way.
Do not put an excuse saying that today is a busy day; I’ll do it tomorrow. Even if you are actually busy, just take out 20 minutes and do some exercise. Do NOT break the chain of moving a step closer to your fitness goals each day.
Tell yourself that this stupid little excuse is not coming in my way to achieving my fitness goals. You can always go back, and do whatever you want to do after your workout because making an excuse will only burn zero calories.
7. Have an inspirational playlist ready
There are lots of motivational videos on YouTube. You can select some of those and create a playlist. Now, whenever you find yourself low on motivation, just sit back and play those videos. This kind of inspirational content is sure to help you get moving towards your scheduled workout plans.
8. Enjoy what you do
The simple rule is that you cannot have a peace of mind if you enforce things on yourself. You are likely to continue doing stuff if only you enjoy it.
Maybe you don’t like going to the gym. So, is it the only way to achieve your fitness goals?
Of course not.
Try running, dancing, boot camps, swimming, or jogging. Even a simple walk in a nearby park can do wonders. Just don’t give up. Try alternative ways.
Related article: Here’s Why Everyone Should Walk 30 Minutes a Day
9. Prepare meals like this
Despite that you have a considerable stock of healthy food, you are still likely to grab some fast food on your way back home. Mostly, the excuse revolves around this:
I don’t feel like cooking; it was a long day.
Once the excuse is there, you then buy some burger and fried items for your ease.
The best way to avoid these situations is to prepare your meals for the entire week (or 3-4 days) in one go. This way, you just have to warm up the already prepared meal and eat. Just make sure that you have a variety.
No more excuses!
Related article: What Not To Eat After Your Workout
10. Reward yourself
Your workout routine doesn’t have to be boring. Getting fit and being healthy can also be fun.
We don’t always enjoy the activity, but often the outcome or another component of that activity is what makes it interesting. For example, you don’t like to walk, but the person you walk with can make that an enjoyable activity. Similarly, you may not want to run on the treadmill, but the music in the background keeps you going.
Take a friend along with you when going to the gym, treat yourself to a delicious smoothie after the workout, or play your favorite songs when you exercise. In short, reward yourself with things that you enjoy.
11. Make use of the 5-Second Rule
There is a 5-second rule introduced by Mel Robbins, American on-air CNN commentator, motivational speaker, and an author.
In a nutshell, this rule says that you have only 5 seconds to act in response to an idea, an impulse, or a thought. After those 5 seconds, your brain will kill the idea and convince you to do what’s easy. For example, binge-watching on Netflix is more comfortable than going to the gym.
Doing things out of your comfort zone is not the easiest of tasks. It is only natural to put off the difficult tasks for tomorrow.
As soon as it’s time to do your workout, get up within 5 seconds of the thought. Don’t give your brain a chance to say NO!
Do it right now is the new command.
12. Do NOT hit the snooze button
Are you the one who plans his workout routine in the morning?
If yes, you are most likely familiar with hitting the snooze button.
I have repeatedly experimented with putting the alarm clock away from my bed. In that way, as soon as the alarm goes off, one has no option but to get out of the bed and put that annoying alarm clock to rest.
Well, you are already out of bed. It’s now easier to make your way to the gym.
If this doesn’t work for you, you can also try the runaway alarm clock. You’d literally have to chase this clock to turn off the sound.
13. The gym selfie
I’ll tell you a story. A couple of years ago, Nuseir Yassin, the face behind viral videographer Nas Daily, decided on making one minute video every day. It’s been 831 days since his 1st video, and there are 831 videos on Nas Daily. He made himself accountable by uploading a video every day, and that kept him going.
This story is very much related to hitting your fitness goals. Nas didn’t quit, and you don’t have to quit either.
Let’s see how you can modify Nas’ story and make it applicable to your situation.
Do you do Snapchat?
Well, maybe you are an Instagram fan.
Whatever it is, make use of that platform to hold yourself accountable for the routine workout.
A daily Snapchat or a gym selfie posted online is an excellent way to get some claps, stay motivated, and also to look back and see how far you have come.
14. Just get outside
People often believe that gym is the only place to achieve their fitness goals. Although it is one of those places, it is not the only place.
There are going to be days when you won’t feel like going to the gym. On those days, you’ll just have to get outside. Take a walk to a few blocks down the road. If you feel okay, start running. Just manage to get outside that four-walled room that feels cozy.
15. Phone a friend
This one has been my tried and tested method of getting things done. During my high-school, I hated biology. To overcome that hatred, my friends used to plan combine study sessions, and for some reason, those sessions were the ones that made biology easier.
For you, phone a friend basically means asking your friend to be your gym buddy for a day or two. When you have good company, even the most boring tasks are fun to do.
16. Find a trainer
Many individuals need someone to tell them what to do. Find yourself a trainer if you are unable to get any closer to your fitness goals.
The benefits of hiring a trainer include
- Personalized workout
Related article: Simple Fitness Tips for Health Improvements
Some motivation for you
“We are what we repeatedly do. Excellence then is not an act but a habit.” —Aristotle
“The difference between the impossible and the possible lies in a person’s determination.” —Tommy Lasorda
“To give anything less than your best is to sacrifice the gift.” —Steve Prefontaine
“Do something today that your future self will thank you for.” —Unknown