When most of us set big goals, they don't happen overnight. Take, for example, resolutions set around the new year...I've heard a lot of people state ambitious goals, like "I will lose 30 pounds in six months," or "I will eat more leafy greens at least once a day." These goals aren't bad at all. They're great. One thing I really like is that they're not vague. Thirty pounds in six months and eating leafy greens once a day is specific. But rarely do these goals stick. And rarely do they come to fruition. f you want to get stronger in one week, or any shorter period of time, you've got to set the right type of goal.
Getting stronger doesn't happen overnight, and getting stronger doesn't always mean getting stronger biceps, glutes or abs (although that's nice, too!). Getting stronger means developing our mental strength, too!
If you set a long term goal and are sticking to it, stay with it. Don't change the goal posts on my account. But if you're motivated to change or improve upon something, try this 3-part experiment. It's only one week long.
3 Ways to Get Stronger in ONE Week
This is NOT weight related. I know a lot of us want to shed the pounds, but for this one-week experiment, take the pressure off of yourself to lose weight. Change your focus for a little while.
- Think of ONE thing you'd like to improve upon from each of the following areas: Diet, Fitness and Lifestyle. (Scratching your head? I've got examples down at the bottom).
- Ask yourself, "How confident that I can commit to these goals for one full week?" If you're thinking, I'm not terribly confident, readjust. You want to feel confident.
- Make sure the goals are SMALL and not unrealistic. For example, if you're not running at all right now, saying "I will run two miles three times this week," is A LOT more doable than "I will run five miles every day this week."
- Write them down. I know you've heard this before, but the research shows that simply writing down our goals helps bring them that much closer to actually happening.
- Make your list visible. Maybe you don't want everyone in your house to see your goals, but keep them somewhere that you'll lay eyes on your list at least once a day.
- Do the thing! Whatever your goals are, do them. Remember, keep them SMALL.
- In one week, email me and tell me all about it!
- Next week. set another small group of goals. They can be exactly the same, or they can be modified a little bit.
Examples of doable one-week goals that don't involve weight loss:
Improve Your Fitness in One Week
(for all of these, write down the day and time you plan to commit)
- I will walk 15 minutes every day this week.
- I will hold a plank three times a day for 30 seconds this week (with or without knee support).
- I will do one of Traci's Belly Burn workouts three times this week.
- I will run three miles 3 times this week, and before I run, I will determine my route.
- I will practice yoga 3 times this week for at least 20 minutes.
- I will strength train for 10 minutes 4 times a week this week.
Strengthen Your Diet In One Week
- I will eat an extra serving of non-starchy vegetables with lunch or dinner every day this week, and in doing so, I'll make sure I buy them from the store (carrots, celery, cucumbers, peppers, etc.).
- I will drink two more glasses of water every day this week, and will do that after I wake up and during the afternoon.
- I will eat a fiber-filled breakfast that fuels my morning, such as 1/2 c oatmeal + 1/2 c berries + 1/8 c walnuts, or 2 slices of sprouted grain bread + 1 tbsp nut butter + 1/2 banana, or 1 smoothie w/ 1 c frozen berries + 1 tbsp nut butter + 1/2 c frozen spinach + 1 c non-dairy milk.
- I will commit to packing healthy snacks everyday this week, and when I'm at home, I'll have healthy snacks available to me throughout the day (i.e. vegetables + hummus, your favorite fresh fruit, etc.)
Improve Your Lifestyle in One Week
- I will start my wind down bedtime routine 20 minutes earlier most days this week.
- I will create a bedtime routine this week and stick to it everyday this week (this is different from the first bullet).
- I will take 15 minutes to journal every day this week at a time that I know is less busy and more relaxed.
- I will take the time to connect to friends or loved ones at least twice this week.
- I will read a good book in lieu of watching television or going on my phone, and in doing so I will identify what that book is and make sure I get it!
These are all just examples. You can certainly create your own! Again, keep them simple. In fact, they should almost feel too easy. The point is to create a small list of things you can do for yourself that will reinforce your strength. And believe me, you've got plenty of strength. Sometimes you just need to tap into it a little more often.
Stay strong and healthy this week! And don't forget to email me after your week wraps up!