I always learn so much when I ride my bike with Karel. Lately, I have been performing single leg drills, realizing how weak I am on the upstroke of my pedal stroke with my left leg. Well, yesterday Karel really challenged me when we went for our ride. He told me I have to unclip and step-down with my non-dominant leg (which for me, I typically unclip and step-down with my right leg). This terrified me! I felt so unnatural unclipping with my left leg and I was so scared that I was going to fall in the opposite direction (with my right foot clipped in). For me, I have created a habit of using the same leg to unclip ever since I bought my first tri bike w/ clip pedal (7 years ago). This was a very hard habit to break but Karel is always looking for ways for me to be a better skilled rider. You'd think this was something so easy to change but for me, it was scary.
Can you remember the goals you set for yourself 3,6 or 12 months ago? How about 2 or 3 years ago? Are you still on track or are you considering a different path to take? Use this time to think about your goals and tweak them as needed so that they are realistic, practical and meaningful. Your goals should be reflective of your lifestyle and how you want to live and every day you should enjoy moving yourself one day closer to your goals.
There's nothing more gratifying than having a to-do list and crossing out each item on the list when it's done and then seeing a completed list at the end of the day. A to-do list is a great way to feel accomplished but it also helps you keep your priorities in check. Sometimes you can't finish everything but you don't want to push back deadlines just because you are spending time on something that isn't a priority for that day.
Have a clear objective of a daily goal that you want to achieve for that day. Is it working out for 30 minutes, working on your skills in the pool, bringing your lunch to work or getting to bed earlier. Direct your energy to that one goals and don't take it for granted when you conquer your daily goal.
Write down your daily goal in a notebook and after a week, see how much you were able to accomplish. Then reflect after a month and see if you created any new habits with your daily goals.
One of the most common results of a person feeling overwhelmed/frustrated with their body composition is making extreme changes in the diet. A list of foods become off-limit and instead of addressing the one or two problem areas, a radical shift is made. Although our society loves to multi-task, the side effect is that we tend to do a few things OK rather than one or two things really really well. Also, at a result, our focus and attention toward the important things gets diluted.
What's your reason for the goals you made? There will be tough times ahead and life will not be in your favor so how will you stay focused and motivated during the tough times? Why are you doing this?
Link what you are doing today (or what you want to accomplish) with where you'd like to be in 30, 60 or 90 days. Keep your timeline short enough that you have check points to keep you honest and humble with your efforts but a long enough vision that you will feel totally awesome when you reach your goal and never gave in to excuses.
Be sure to always focus on the little details. Athletes, for example, often get stuck with garbage yardage and just go through the motions to check it off the list. If you are putting in the time, be sure you are getting something back in return that will move you toward your goals. You must be aware of what you are trying to achieve each day with your actions, whether it's in the diet, exercising, at work or in any part of your life. There will be times when you need to be disciplined to give that little bit of effort even when you are tired, unmotivated and exhausted and there will be other times when you need to step back and reflect on why you aren't making progress (and perhaps, take a short break from the task at hand to re-evaluate your path).
Rather than counting down the days until a New Year, enjoy every day as you move yourself closer to your short and long term goals.....your goal timeline is up to you.