1. Set Goals – SMART Goals
Goals that are specific, measurable, attainable, relevant and timely. Make goals that make it really easy for you to follow – the more specific the better. Measurable goals so you know how you are doing throughout. Attainable goals that are “doable” to you where you are now. Relevant to you and what you want to achieve. Don’t set a goal to train for a marathon if you struggle with running. If you struggle with running, a marathon may be a future goal. This BRIK, set a weekly time goal. Run 2x a week, for 20-30 minutes each. What is your objective, and will your goal achieve that objective? Timely, give yourself a time frame – again doable for you. Give yourself a deadline to work towards. This will help push you and give you an “end goal” and it will also allow you to know when you are ready to adjust your goals.
2. Create New Habits
Working on building new habits is the key to success. Habits form the majority of our actions each day. Think of all the things you do daily that you don’t have to think about you just do it – brush your teeth, shower, pull out of your driveway. These were all created out of habit. Establishing and working on building new fitness habits will help you reach your fitness goals and stick to a fitness routine. These habits could be a simple as pre-making your smoothie the night before, or cutting off all tech an hour before bed. Small changes can lead to long-lasting results.
3. Bring your girlfriends!
Get some friends to join you on your journey or reach out to your friends who are already working out. Let them help motivate you and be your accountability.
4. Do it for YOU!
What is your WHY. Why are you taking this journey? What is the deep, deep why? Keep asking yourself “why?” until you get deep to the root of your why – the why that will keep you going even on days you’re not feeling in.
5. Force your accountability.
Tell it to the world. Tell everyone your goal. This is an age-old trick to help you keep accountable. Human nature is to avoid pain and if we don’t follow through with something we told others about we feel disappointed in ourselves and we want to avoid that. So, any day you might not feel in the mood to workout, remember that you let the world know you are going to get into a fitness routine might give you more of a reason to keep going that day when you need a little more motivation. Motivation will not stick around every day, so give yourself a different kind of motivation.
6. Prep for success
a. Schedule workouts in the Kaia FIT app each Sunday and choose the option for the app to remind you of each class.
b. Meal Prep – plan out your meals, prepare as much as you can before the week starts so you have easy grab and go meals and snacks.
c. Set out your workout clothes for the week or pack a bag with everything you need and leave it in your car.
d. Workout the same time each day to help solidify a “habit.”
7. Plan out your entire week of meals.
Plan your breakfast, lunch, dinner and snacks. If you choose a handful of recipes for one week and you eat similar or the same meals each day, eating and prepping becomes much easier. If you plan out meals and shop for those ingredients and have them in your fridge, you’ll lessen the chances that you will eat out or grab quick and easy unhealthy foods.
8. Follow the Kaia 10 Commandments.
The Kaia Commandments were created to help you achieve your fitness goals. These are the “rules” we follow to make sure we are living our healthiest life. From drinking enough water, limiting alcohol and sugar, and eating habits to help you lose weight.
9. Show up even when you don’t “feel like it” ask a friend or fellow KG to be your accountability partner.
On the days you don’t feel like hitting the gym have a system where you are accountable to a friend or fellow Kaia Girl. Check in daily – text each other your nutrition and fitness goal for the day and then at the end of the day check in again and tell them if you succeeded or missed.
10. Reward yourself! Celebrate successes, small successes or big successes.
Every small step is a SUCCESS in your fitness journey. From drinking 80-100oz of water a day, to making it to 3 Kaia classes in a week. These are things to celebrate by acknowledging to the world, to your family and friends that you achieved something you aimed to accomplish. Whether it’s perfect or not, the fact that you are aiming to make changes is HUGE! Pat yourself on the back for that. Most people don’t even make it past that first step of thinking about what they want. Your action and small steps today are going to pay off.