When you are at the start of your fitness journey and you type in to google “personal trainer Ware” or “gym in Ware” did you realize the path that you where undertaking. We often get asked by our clients at Results FAST simply….
“How do I get the results I want?”
It could have been a case of Christmas or New Year excess motivating you to make a change or it could be the fact that you want to challenge yourself in a different training environment. The big question is what is going to help you make that initial positive intention turn in to a well-oiled habit that fits regularly in to your lifestyle and helps you achieve your goals?
Goals are in effect of are a product of repetitive behaviors or habits. Habits in themselves are processes that become well practiced to the point that these behaviors become easy to perform. By their nature habits usually are developed because there is some form of reward which is deemed to be positive. This highlights why the sugary sweetness of chocolate can create a habitual behavior just as that early morning cup of caffeinated coffee can help you start the day just right.
No one wanted to be more successful at eating more sugar- it appears that this would be an easy habit to maintain.
Certain behaviors have a chemical reward and it makes their adherence easier. Over time the reward although still “rewarding” may not have the same effect but the behavior is well grooved and provides comfort as it becomes what you to daily. How does this relate to maintaining exercise and what is the positive reward?
There are a number of benefits from exercise which are well researched from enhanced mood, improved health, increased self-confidence being among them. Most people may have an outcome orientated goal such as losing weight.
However, this may be the first mistake… focusing on the result may not be the best way to work.
At Results FAST we often focus on process goals initially as opposed to say an outcome goal such as losing a specific amount of weight. For almost all our clients initially this is a target of between 8 and 12 sessions a month. Why is this effective? Well adherence is a process task orientated goal- it is focused on the present as opposed to a result which may happen over time. Task based goals are gratifying in the short term and build a consistent behavior in the long term which will help you achieve an outcome orientated goal.
In simple terms it’s about working on the process as opposed to the result.
Initially starting an exercise regime can be hard as initially there may be a period of adaptation which can leave you sore. Working through this point is vital to allow you to develop this behavior and often it is off putting for new exercisers and using a process or task related goal is more effective- science also proves this as it has been shown that outcome goals may weaken motivation where constant process goals which can be regularly achieved can help maintain consistent behavior.
When considering your goals, it’s important to define what they mean to you. Your perception of the overall target is important, but you have to make sure that you feel it is realistic. That is why process goals are a lot more self-motivating than outcome goals. A goal based around the repetition of simple, easy repeatable tasks will build your confidence, your self-belief and overall build your consistency of habit. It is also to highlight that at this point that success is important- each exercise session or logging of your food diary is important as it contributes to the overall goal.
When things go wrong this is usually a surrendering or weakening of self-confidence and you resort to prior behavior. This could be emotional eating, this could be eating when fatigued or just disorganization all it means is that belief or confidence in the overall goal has been surrendered and a behavior or habit that you perform usually is in competition with your new “positive” habit. Writing down your goal and making it is visible daily can be a powerful motivator as it reminds you of the positive path you are looking to pursue.
Individuals who write their goals down are 42% more likely to achieve them.
The simple task of recording your targets is good enough to improve your chance of success. This can also be a good motivator for times that you feel your self falling away from the habits that you know will make you successful.
What goes in to a fantastic plan though? How can you guarantee success?
If we are looking at things from an exercise point of view what do our personal training and gym clients say? Most importantly what is the difference between achievement of your goals and maybe not getting your approach right this time?
The things that seems to have a resonance with our membership (in a bit of a straw pole of our client trainees) are these factors in order.
When I asked our clients what they thought helped them achieve their goals we got the following feedback.
“It’s the fact that you keep me organized and remind me to book my sessions in.”
“You make me feel a little guilty…. In a good way.”
“I know if my name is not in the diary you will call me…. So I got in there first.”
All these statements highlight that adherence can be built if there is an element of expectation. This expectation needs to be met and it’s a motivating factor for individual’s who care about achieving their target number of sessions for the week. This doesn’t highlight a fear of failure, but it instead indicates that being accountable to someone else can help maintain motivation. Show me someone who is not training regularly, and I will show you an individual who doesn’t have a strong goal as a motivating factor. That is fine, but it shows how the habit of exercise can be easily dropped if the individuals experience of it is negative or they feel hopeless in achieving their goals. As all of our clients work with a trainer it means the majority of them have goals which they share with their coach and in turn encourages adherence as they are accountable to the coaching team at Results FAST.
When asked about how someone has maintained their “diet” we have got the following comments:
“I just found a new normal- it was easier to be consistent once I knew what to do.”
“I worked on a few things and the rest just fell in to place.”
“I got organized.”
None of these points address food in itself. There was no magic bullet, no secret powder, macro ratio or “plan.” Each of these people found a flexible approach that bought them success. When it comes to nutrition we can achieve dietary success in a range of ways as human metabolism is very adaptable. It means that diets can vary greatly in foods but may be very similar in the results they bring. Having a flexible approach to nutrition and exercise and letting it become part of your lifestyle is important in long term success. Traditional dieting is closeting, short term in approach and often hard to maintain in social situations. In extreme cases they can result in poor relationships with food as well as socially. Having a good relationship with exercise and nutrition doesn’t mean leading an extreme lifestyle. It means knowing what works for you and having flexibility day to day so that it doesn’t dominate your life. Modern life is only getting busier and having flexible options around your exercise is important.
“It’s all about eat less and do more isn’t it.” This is the leading statement that has been said by many a person. If this was the case we would all be walking round with six packs. Exercise and nutrition are more nuanced. As indicated before if we are all leading busier lives we want smarter more efficient solutions to exercise and nutrition therefore it helps if you work with an expert. Our clients highlight:
“You give me the best possible result for the spend of my time.”
“I only have 3 hours of training a week so I want to make the most of it.”
“All I have to do is turn up.”
We all have a lot of decisions to make in a day- if you have more decisions about how you should be exercising or eating for a specific goal it is another decision you have to make. It’s also a decision that you may make from perhaps a position of experience but not necessarily expertise. We aim to cut through the dogma for our clients. In simple terms:
“We work on the result, you work on the execution.”
This points back to my earlier references to goal adherence. When you as an exerciser are task orientated it allows your coach to be results orientated. To take that further as a personal trainer it allows us to adapt and change your programme as necessary. As we train people in small groups as well it can help your motivation seeing others who are working hard towards the same goal as you.
Creating the right environment for success is therefore important with the right blend of expertise, adherence and flexibility. What brings it all together though is personalisation. We all need expertise, adherence checks and flexibility but the cherry on the top is personalisation for where you are now. An individual who works 50 hours a week with an hour commute either way has different needs to a new mum who is only released from child care when her husband returns from home. What differs in these individuals from an Olympian. Well nothing really as they all have jobs and things they must do daily as well as various life pressures.