So, 2016 has come and gone… So has the last 5, 10 and 20 years. Some of you might not have been alive that long!
I hear everyone saying to me that “this year is it, I am going to …..” And then I see time and time again, that we make new years resolutions at Christmas Time, usually a quieter time of the year for MOST people (some of us work during the festive season!). So, its great to make these amazing resolutions, especially about health or fitness and start them madly when on holidays and then stop as soon as life returns to normal because you are not seeing your dream body emerge from the shadows after one month of work.
Well, here is a thing, try making a 1 month, 3 month, 6 month, 9 month and 12 month resolution. Then a 18 month, 24 month, 36 month and 48 month resolution!
That is 4 years of work ahead of you. Long time right? I have always been fascinated by Japan, and I remember listening to a lecturer at university telling us about the 150 year plan for Mitsubishi in Japan. The plan far exceeded the natural life of all of the people making the plan, but it still gave a long-term vision to employees and customers, which was about engaging customers’ to the Mitsubishi brand.
So, how do you do a new years resolution like an absolute boss and nail it every time?
If you plan in 4 year cycles, it means that you are going to see a little further ahead than 3 months into a year. It gets you to really focus on where you will be in 4 years. With your health, fitness/[physical performance this IS something you CAN do. With career, financial and some other types of goals, well, in 4 years things will change so there is adjustment to goal posts, but at least you have a vision to work on.
Lets, for now focus upon setting your plan to help you with health/fitness or sports performance goals.
Step 1:
What is your dream goal? This is what you absolutely want for your health/fitness or performance.
Examples are: Climbing Mount Everest, Running a marathon, Running 10 marathons, Lifting a certain amount (Bench press 200kg), Making a representative side, winning a title of some description,
You have to really shut your eyes and think of something really powerful that you would love to do, but are far away from right now. Then think of these three things:
- Why do you want to do this? Think about feelings – get into your emotional space, this is what drives you
- What will it feel like when you do it?
- When do you want this to happen? Put a specific date or month down to help commit you.
So if this is your dream goal, then now you need to start working backwards from this goal.
Lets use running a marathon as an example.
So, your current situation might be:
- 46 year old male,
- You do not currently exercise
- You saw your brother run a marathon and went and watched and you were inspired to try to do the same.
- You grew up in a family where exercise was not discouraged but you had no active examples to follow.
- You have slightly high blood pressure and high cholesterol, you do not take medication but are concerned after a recent doctor visit.
- You are about 20 kg overweight
- Happy to spend 3-6 hours per week working on health and fitness, has great family support.
- You have absolutely no idea where to start and how to run a marathon
- You really want to do this to set an example to your young children, and to prove to yourself and your family that you can do something that is not easy or comfortable.
- You can imagine the elation, and the pride of finishing your first marathon. You have decided that the Gold Coast Marathon is going to be where you do it and you think that you should try to work for 2 years to achieve it. You want to run the majority of the marathon and finish in a reasonable state.
So, after those facts are set, and the goal is say 2018 – Gold Coast Marathon.
Working backwards: What factors are important in order to have someone who is sedentary to run a marathon?
- Losing weight WILL drastically increase running performance especially the impact on feet, lower limb joints and decrease body heat over a long running time.
- Monitoring blood pressure and cholesterol and having a General Practioner involved in ensuring cardiac health is maintained and hopefully improved.
- Nutritionally – needing to learn and apply good nutritional practices to help decrease sugar, and fat from diet to help with reducing cholesterol and decreasing blood pressure over time.
- To run a marathon, you need to be able to run 5km, then 10km, then 15km, then 20km, then 25km, then 30km, 35km, 40km and 45km in training prior to running the race. Hitting these numbers over time and setting a plan with fun runs and training runs to mirror distances like these on the way is a great way to set mini-goals and get “wins” along the way.
- Strength training – improve strength through lower limbs, core stability and mobility will be important to prevent running based injuries.
So, what first?
With the projected information – you could work on a plan such as:
(I have laid out a basic plan for 3 months of work here into a total plan of running a marathon. You can see the slow steady progressions monthly and the testing (accountability measures) and the mini goals that are set each month for the person to achieve)
TESTING:
6 minute walk test to assess overall aerobic capacity.
Current weight, waist and hip measurement
Blood test for cholesterol, blood sugar and blood pressure (monitored weekly)
Movement Based testing for mobility, stability and strength to start
Goal 1 – 1 month:
Walk starting with 3 times a week for 30-45mins in week one and increasing to 6 times a week over a 1 month period to start to build aerobic fitness and to help with weight reduction.
Nutritional compliance program – with the aim of losing body fat and decreasing waist measurement.
Strength Training for improvements in lower limb strength, core stability, mobility and general athlete preparation – 2 sessions weekly of 45minutes in duration.
Goal 2: 1 month
if able to train for that 1 month period then:
Start to run/walk for a period of 15-30minutes – running until puffing and then walking until feeling good and running again – starting 2-4 times per week until can run without stopping for 20 minutes at end of the month.
Keep working on strength training 2 times weekly
Re measure waist and hip measurement, weight and monitoring blood pressure.
Nutritional monitoring – readjusting any parameters as necessary for loss of body weight.
Goal 3: 4-6 weeks
Time Trial running – now to see how far can run in 6 minutes over a set 1km track that is agreed upon. You can then see how far you have come in the space of 8 weeks.
Goal is to run 5km in either a fun run this month, or a training run at end of the month on a flat track with minimal hills.
Running training this month – 3-4 times weekly for various times from 20-50 minutes of total time running.
Keep working in the gym – testing at start of month to re-test parameters in week 1 to look at improvements.
So, the key element here, is we are setting out 4-6 weekly goals that have set accountability measures at the end of each month for the person to test against and to be able to see their progress. Having a coach to work with to help set a plan for certain goals makes it a lot easier, that is for sure, however I know many people who have set tough physical goals and just been able to manufacture a result by setting a structure of goals with accountability measures and just sticking to being able to do these. The running example is tough, as there are a lot of things that go into taking someone who is sedentary to running a marathon. With most goals in health and fitness, its all about where you get to, It does not matter where you start from, only to where you are in 8 weeks, 8 months and 8 years after you start. The key to not going backwards is not to STOP.
That is why whole year plans work well as they keep you looking ahead. The question I would ask this person is what is next after your first marathon? Is there something else that you would like to do after that? That way you get them to think beyond their dream goal and keep looking ahead, rather than getting to their “pinnacle” and reverting back to old lifestyle behaviours that will only take them back to where they started from, NOT take them further forward and keep challenging them.
So, remember, look forward, right to the END. Then plan backwards. You will hardly ever set a plan and stick to it perfectly. Life gets in the way. So, you have to refocus monthly and provide yourself tests and rewards. You have to make the goals achievable, smaller portions of time between goals is better and remember, it is always better to make small improvements often!!
Have a great 2017, 2018, 2019 and 2020. Looking forward to seeing you keeping on challenging yourselves for years, not months.
SPECIAL OFFER:
Vector Health is Coordinating Specialist Goal Setting sessions for all of our clients for 2017. We want ALL of our valued clients to be able to have a set plan to work on for this year and know that every time you are training, you are doing something for a purpose. THESE SESSIONS ARE COMPLIMENTARY!
If you are interested in becoming a member of Vector Health, and experiencing our systems of coaching, to help you move easier, and improve your physical performance and health please contact us on 4927 8190 or email reception@vectorhealth.stagingarea.net for more information.