Setting Goals, Adherence, and Solutions

Posted by on Aug 27, 2012 in Blog . Tips on Nutrition, Wellness, Fitness and More! | 0 comments

We all have our excuses, our hang ups and coping mechanisms. Everything comes down to the daily choices we make.

Exercise adherence can be tough. Try some of these for thought.

  1. When I exercise do I feel better?
  2. Do I care what my health will be like 5-10 years from now?
  3. If I don’t make changes today, what will my life look like 5-10 years from now?

It’s not all about weight loss. It is about a healthier state of being. With regular exercise and healthy meal choices we FEEL better, handle STRESS better, MOOD is uplifted (good old endorphins), we set a good example for our children or grandchildren and we make our HEART STRONG. We need this little guy to keep on pumping and working efficiently or it becomes diseased.

Now ask yourself WHY you are not sticking to your GOALS?

Are they SMART?

Specific goals need to be set.

  • What: What do I want to accomplish?
  • Why: Specific reasons, purpose or benefits of accomplishing the goal.
  • Who: Who is involved?
  • Where: Identify a location.
  • Which: Identify requirements and constraints.


  • How much?
  • How many?
  • How will I know when it is accomplished?

How do we do this? One way is by getting your body fat tested, having an assessment done by me or marking it on a calendar how many times per week you worked out (after you set this as a goal)

Attainable: This is HUGE and many times is the deal breaker.  How can the goal be accomplished?

Relevant: Is HAS to apply specifically to you or it won’t work.

  • Does this seem worthwhile?
  • Is this the right time?
  • Does this match our other efforts/needs?
  • Are you the right person?

Time-Bound. You need to create a sense of urgency and help make it easier for you so daily life doesn’t always get in the way.

  • When?
  • What can I do 6 months from now?
  • What can I do 6 weeks from now?
  • What can I do today?

There is a worksheet available for this in the members video section that you can download.

Make a list of coping mechanisms.

This is sooo important. Things you like to do that will reduce stress and de-rail you from grabbing for food or getting in a bad mood.

  • Reading
  • Deep breathing
  • Go for a walk
  • Call a friend
  • Listen to music
  • Enjoying a cup of tea
  • Watching a funny movie
  • Food Issues
  • Get rid of all bad food in your view

If you love to bake but end up eating it all: Bring the rest to work, freeze the rest, cut the recipe in half and freeze the dough or just THROW it away.  It is better to toss it then have it kill you. What is a few dollars in the trash when it comes down to your LIFE?

Always grab that glass of water before you grab a treat and wait 10 mins. This will help off-set that craving. For extra help try adding in fiber to your drink. I have a great one you can try.

I hope this helps. Now get started writing!

“Get Motivated” Madison Body Fitness




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