7 day “Goal Setting to Goal Getting” mini course.
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A quick clarification..
This mini course isn’t so much about WHAT to do to lose weight. I discuss that in full HERE and HERE or you can sign up to my complete online fitness and fat loss coaching program if you need a comprehensive step by step plan and hand holding from me.
This course is more about getting yourself to do it.
If you have ever said to yourself “I know what to do, I just don’t do it”, then this is the mini course for you.
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Why such a short term goal?
7 days is enough time to achieve a small win and follow through on your commitment. This provides momentum to continue and repeat, setting yourself a new (and maybe improved), small achievable goal each week. String a few 7 day goal setting to goal getting successes together and before you know it… your whole life (and body) will be transformed.
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Day 1 = Set yourself a weekly action based goal.
Most people set themselves a goal of losing XX kg’ in XX weeks. However this “goal” is actually the OUTCOME of a set of actions. We have very little control over the OUTCOME. We have full control over the ACTIONS that we take.
You can view the exact steps for how to lose weight here – How to lose 1kg per week. A step by step guide
Based on those instructions, I want you to set yourself a Specific, Measurable, Realistic, ACTION based goal for the week.
It should include
- 1 small and achievable goal for your eating plan
- 1 small and achievable goal for your movement plan
- 1 small and achievable goal for your exercise plan
TIP – Don’t try to go from ZERO to HERO.
If you don’t currently exercise at all, your goal should be to add in one or two exercise sessions per week. You can add to that next week and the following.
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Day 2 – Optimise your environment
It is MUCH easier to change your environment than it is to rely on your will-power.
Do you think the slim people of the 1950’s and 60’s had way more will power than we do now? Or were they slim simply because the environment was completely different than it is today?
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This is the day to clean out your fridge, cupboard, car and office of foods that will not help your weight loss goal. Be ruthless. Give it to the neighbours or a charity if you are not comfortable throwing food out.
IMPORTANT – don’t replace these items next time you go grocery shopping. If its not within easy reach, it is much less likely to tempt you.
De-clutter your social media too. Unfollow, block or delete any pages filled with food images that will make you hungry. Do the same for accounts that make you feel bad about yourself for whatever reason.
Be ruthless. This is an important step.
While you are on a de-cluttering mission, why don’t you also throw out any clothes that don’t make you feel fabulous.
The act of de-cluttering goes way beyond the physical. Something spiritual and emotional opens up when you make space for it.
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Day 3 – Visualisation
- Take 5 – 10 minutes of peaceful, silent space for this step.
- Close your eyes.
- Take a deep breath.
- Relax.
- Imagine.
In your minds eye, I want you to propel yourself forward to the end of this week.
How will you feel if and when you stick to your plan and stand by your word? Really feel the emotions. Pride, satisfaction, accomplishment. Let those feelings sink in. Enjoy them, revel in them. Don’t rush, take your time.
Now I want you to imagine some hurdles pop up through your week.
- Someone brings cake to the office.
- Its raining when you planned your walk
- You are busy and you don’t get to the supermarket
Imagine yourself staying strong and staying on course when these obstacles pop up. Imagine some tactics that you will use. Imagine yourself moving forward always towards your goal.
Remember and use this exercise when you are in need of some motivation to follow through.
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Day 4 – Affirmations
Affirmations or mantra’s are words or statements that you say to yourself over and over. After a while, you begin to believe them. The crazy thing is, you are probably saying them now. However you might be saying something like “I always fail”, “I am lazy”, “I am not good enough”, or “Its all too hard”. If you are going to believe the statements that you tell yourself, wouldn’t it make sense to change that statement to a positive one.
You can find some affirmation examples HERE, or you can choose your own.
Bonus tip – I want you to write the affirmation down and put it in a place you see often. Bathroom mirror, wallet, car, reminder on your phone or computer.
Extra bonus tip – – wear an elastic band around your wrist. Give it a snap every time you think a negative thought about yourself.
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Day 5 – Become the expert on YOU
I often tell my fat loss clients that they need to take a few minutes to find out the problems that are keeping them STUCK. They need to become the experts on themselves.
Then take that knowledge to work WITH their natural preferences instead of using brute force (or will power) trying to battle against them.
Please download and complete THIS questionnaire to become the expert on you.
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Day 6 – STOP Self sabotage
Even though you say and believe that you want to lose weight, sometimes there may be underlying deeper limiting beliefs that are holding you back. Things like I’m not good enough, fear of failure, it’s too hard, I don’t deserve it etc
Lets get 100% honest with yourself. To know where you are currently at – because living in denial doesn’t help anyone right?
I want you to write out the beliefs that are currently holding you back. Make sure you do this because this can change your life.
Some ideas to get you started
* Its all too hard
* I am not good enough
* I am lazy, fat, unmotivated and always will be
* This is just the way I am
* I don’t deserve to be happy
* I will lose friends or my partner if I get in shape
* I wont be as happy
* I will be thin and miserable
* I wont be able to have a life and enjoy myself
* Other people find it easy to be thin,,, Not me
* Your turn..
Now you need to investigate and challenge that limiting belief. Maybe even tear up or burn the piece of paper and watch those beliefs go up in smoke.
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Day 7 – Review, learn and improve
Perhaps the most important step.
Did you follow through on your commitment?
If yes, well done. What can you learn from your actions (so that you can re-create them)
If not, I urge you to review your week, see where things went wrong and put some steps into place so that the same thing doesn’t happen again.
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Day 8 – Rinse and repeat. Start day 1 all over again
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With almost 20 years experience, Chriss Tinslay is one of Australia’s leading Personal Trainers.
Chriss started her career into the fitness and personal training industry in 1994 as a receptionist at the local gym she attended and loved.
She quickly went on to become qualified and registered as a Master Trainer with Fitness Australia. Chriss has now helped 1000’s of people transform their bodies and lives.
Chriss has appeared in the biggest loser DVD series, Mornings with Kerri-Anne and has written her first short book “15 weight loss secrets that you need to know”.
She now runs regular face to face and online fat loss coaching programs.
Chriss believes that fitness and fat loss should fit into your fabulous life, NOT take over it. You can connect with her on Facebook where she shares useful tips each and every day