The 3 Keys to Get (not Set) Your Fitness Goals this Year

What are your goals this year? Have your first pro fight? Compete
in 3 tournaments? Get your blue belt in BJJ?

Whatever they are, many people make New Year’s resolutions and don’t
achieve them. Often, it’s because they’re missing some key elements of the
goal setting process that will change it to a goal GETTING process.

Key #1 – Make a True Commitment

When most people set goals, they say something like, “I want to lose
weight this year” and leave it at that. Unfortunately, approximately 60%
of Canadian adults are overweight or obese, and that number is still rising,
despite the fact that most of these people want to lose weight.

When you make a true commitment to a goal, it involves action. So when you
set your goals this year, ask yourself this question “What are the actions
that I must do to achieve my goal?”

These actions could be training 4 times a week in MMA and 3 times a week
in S&C, or eating healthy foods 90% of the time, or getting your body fat
to under 10% so you can finally see your abs. When you invest your time,
effort, and money into these actions, you are saying to the world, “I’m
committed to my goals!”

Whatever actions you think will help you get your goals,write them all
down. Once you know what actions you must do, move on to the next key.

Key #2 – Make a Plan

The old saying goes, “Fail to plan, plan to fail.” When it comes to
losing weight, most people fail to plan, and the results are predictable.

Planning is not rocket-science, but it does take a little time and effort
to do.

If you want to train more in 2009, here’s how you can succeed with
planning: get your calendar out on Sunday evening and look at what’s going
on for the upcoming week. If your plan is to train 5 times a week, then
schedule those workouts in just like a doctor’s appointment or oil change.

When you take the 5 minutes to plan on Sunday evening,you’ll see
potential conflicts and adjust accordingly, sky-rocketing youradherence and
ultimately your results!

Now that you know what you’ve got to do and you’ve go the roadmap to do
it, enlist the power of the third key to help you achieve your2009 fitness
goals.

Key #3 – Get Social Support

When you keep your goals to yourself, you can easily justify missing
workouts, or eating in a way that you know won’t help you.
That’s because you’ve been studying yourself all your life, and you know
the best ways to convince yourself of anything!

When you tell others about your goals, you now have something more powerful
than any supplement or exercise gadget on TV: Accountability.

The best way to do this is to tell a few different people close to you what
your plans are, and that you’d like to check-in with them on a weekly
basis. Also mention that if you don’t say anything, you’d like them
to ask you what’s going on.

Or you can post a training log somewhere, like on the forums at
Master-MMA, and you’ll have a group of other MMA athletes to answer to,
instead of just telling your buddy to shut up and quit bugging you.

Once you have this accountability, you’ll choose to stick to your plan
instead of face the embarrassment of having to own up to your
failure face-to-face with someone.

I can’t stress how important getting social support is for achieving your
goals. Just make sure you choose people who you are in contact with
regularly, are positive, and who will listen to you and call you out
if you’re not on track.

So take these 3 keys and use them to help you succeed with your goals in
2009. Have a great New Year and enjoy being one of the few who is a goal
getter instead of a goal setter.

Eric Wong, BSc, CSCS

ps. If you’re working out instead of training on a full program, you’re
wasting your time. CLICK HERE to check out the program that’s helped
fighters from around the world have the ability to pressure for 3 hard rounds.

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