New Year, New Goals for 2022?

Have you lost motivation and finding it difficult to keep focused? 

Have you set yourself any goals for 2022?

Perhaps  fitness goals you would like to achieve this year?

How are things going?  Have your fallen by the wayside already?

We all have good intentions in January (myself included!) and set ourselves goals or things we would like to achieve in the coming year.  Often the goals we set are difficult to achieve and make it easy to fail or lose focus. 

This year I thought I would approach things differently and in doing so thought I would share some helpful tips in the process.   

• Small things make the biggest impact, and therefore setting small goals to achieve the bigger goals is so important. 
• The 80/20 rule is a principle that holds true in many areas, and is: 

              ‘Your 80% most significant results come from 20% of your actions.’ 

This principle is reported in numerous studies revealing that runners and other endurance sports athletes improve the most when they consistently do 80% of their training at a lower intensity and the other 20% at a moderate to high intensity.  

In implementing the above a good starting point would be to look at your workouts, fitness activities and diet and see where changes could be made. 

What makes the most impact?  Add more of it 

What makes the least impact? Reduce it.  

If you are looking to make changes this year and are struggling the book ‘Atomic Habits’ would be worth a read. It is all about tiny changes that lead to remarkable results.  It makes you look at your habits and to take ownership and or accountability for your actions, which will help you to succeed. 

Top reasons why people fail in their fitness goals: – 

Setting unrealistic goals 

Setting smaller and achievable goals is the key.  Do the basics right and stay consistent with your efforts and the results will come. 

Exercise becomes boring 

Look for ways to find engagement and enjoyment in the process.  Choose activities you enjoy.  Fitness does not have to be boring.  Multiple activities can help to keep things interesting.  A training partner or joining a group or class can help too. 

Overcomplicating your fitness plan  

Keep it simple and as stated stick to the basics.  In time you can make things more complicated once the plan is working for you.  If you struggle with a plan, seek help and advice, ask people and you will find lots of help online. 

Lack of motivation and or accountability 

Look for ways that work for you to keep motivated.  Accountability can be a good motivator. Training with a friend or group can also help and keep you focused.  Getting a personal trainer could be an option.  Creating a vision of what it is like to achieve your goal may motivate you. Mindset is important and you may need to change your mindset to succeed. Track your results and be proud of your achievements however big or small. 

Not enough time in the day 

Plan your day so realistically you can allow time for exercise and make it part of your weekly routine. 

Focused HIIT sessions lasting 20 minutes can be more beneficial than a 60-minute work-out.  Having a packed day, it is easier to squeeze a shorter 20-minute session in. Be realistic could you get up a little earlier, make time over lunch or in the evening to fit training in.  

Injury  

There are several reasons that can cause injury or niggles especially when starting a fitness plan or a new activity.  

• Poor training plan.  Doing too much too soon and not allowing your body the time it needs to recover.  Rest days are just as important as training days. 
• Adequate rest and recovery including stretching of muscles after exercise.  If your muscles are feeling tight a massage is a good form of treatment to aid recovery.  Sleep not just the amount of sleep but the quality of sleep is also important for recovery.  

• Poor nutrition and or hydration can lead to injury. 
• Footwear not appropriate for the activity.  Some people require trainers that provide additional support and cushioning to help support and protect joints. 
• Previous injury that may not have fully resolved. 
• Biomechanical issues and muscle imbalances or weaknesses. 
• Lack of strength for the fitness activity.  Resistance and weight training can be a good form of cross-training to improve and support your training. 

If you are unable to train or not achieving your goals due to injury or constant niggles it would be worth consulting a Physiotherapist.  At your appointment a full assessment will establish the underlying cause of injury and provide advice and support and a structured graded plan to get you back on track and back to training. 

 Whatever your goals maybe fitness can be fun! I hope you have a successful and fun 2022! 

If you have any questions or would like to book a physiotherapy appointment, please contact me. 

Read onto our next article ‘ The Pelvic Floor’ by Women’s Health Physiotherapist Louise.