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Jan 9, 2017

7 Ways to Stay Consistent With Your Goals

Consistency

Okay so we’re already more than a week into 2017! How crazy is that?!  How’s it going so far? Did you set some New Year’s resolutions? Are you sticking to them?

For me, I try to set goals year-round so I don’t necessarily set New Year’s resolutions but I do make new goals for the year ahead and for the months ahead.

A lot of people tend to set New Year’s resolutions and go hard for the first few weeks and then slowly drop off…DON’T BE THAT PERSON! I can’t let you be that person! Remember that you have to stay consistent and work for the goals you set. You can’t just set them and forget them and hope that they’ll just magically happen. I have some tips and tricks that I use to help me stay consistent with my goals and hopefully they’ll help you too! Here are my top tips and tricks:

1. Make sure that your WHY is strong. Why do you want to reach this goal? Is your reason strong enough to make you follow through? If you haven’t already, sit down and write out exactly WHY you want to and MUST reach the goals that you’ve set. Write as many reasons as you can possibly think of and really put some emotion into it. Think outside of yourself and include all of the people in your life who will also benefit from you reaching this goal. Get specific and make your WHY really rock solid.  

2. Don’t do it all at once. Once you set your goals, it’s really easy to get so excited that you just want to jump full-force into it all of it RIGHT NOW. Try to resist this urge! It’s a huge mistake and will just leave you feeling burned out and disappointed. Take baby steps towards your goal and realize that it will take time, but you definitely don’t want to burn out before you even really get started. Set mini goals for each day and continue to take a step forward. Know that you’re on your way.

3. Find a way to enjoy the task. Whatever your goal involves you’ll improve your chances of reaching it if you can find a way to make it enjoyable. Do you really want to do something that you don’t like? Exactly. You probably will find other things to fill your time if you really don’t enjoy it. Find a way to enjoy it and get excited about showing up!

4. Schedule it like any other appointment. Schedule time for your goal just like you would a doctor’s appointment or any other important event. Make it a part of your schedule and stick to it. Otherwise, if you don’t set aside time, other things will grab your attention and before you know it the day will be over and you will be in the same spot. Set the time and then stick to it.

5. Fake it ‘til you make it. At first it’ll probably feel hard and unfamiliar and that’s totally normal. But do what you have to to just get started and to keep you moving forward. Act like you’ve already reached your goal and see it clearly in your mind. How will you feel, act, and carry yourself once you’ve reached that goal? Start seeing it and feeling it now and keep coming back to this practice.   

6. Don’t let detours become roadblocks. If something’s not working, change courses but don’t change the goal and don’t stop moving forward. If you find out that what you’re doing isn’t working, take a minute to come up with a new plan. Maybe talk to some friends about it. Set up a new path, and then keep moving forward.  

7. Just start. This is seriously the hardest part for most people and while it’s easier said than done, you really just have to make it happen. Just start. Even if it’s a small step, just take that step forward and get the momentum going. Once you get started, it’s easier to keep moving forward but you just have to take that first step. 

Are there any other tips that you use to help stay consistent with your goals? I’d love to hear them! Let me know in the comments below.

Here’s to a happy, healthy, and AH-MAZING 2017!

The year of making it happen!

Until next time,

 

Xoxo

Ashley

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DO YOUR THING ✨ You deserve to be there just as DO YOUR THING ✨
You deserve to be there just as much as anyone else.

But I know the gym can be crazy intimidating…and it always seems like everyone else knows exactly what they’re doing right?

If you want to take away some of that intimidation + feel more confident in the gym and in what you’re doing in there, DM or comment “workout” and I’ll send you my free total body workout. Having a plan takes away sooo much of that anxiety.
.
.
.
#womensfitnesscoach #womensstrengthtraining #womensfitnessspecialist #gymintimidation #womensworkout #gymanxiety
Life lately ✨ This was gonna be an August photo Life lately ✨

This was gonna be an August photo dump…but somehow it’s mid September now. Summer flew by, no?
Why it’s not just about weight loss… The scal Why it’s not just about weight loss…

The scale can be a useful tool but it shouldn’t be the only one you use to measure your progress. It gives you a number + that’s it.

And that number doesn’t necessarily tell you if you’re healthier, stronger, moving better, feeling better, etc. If you just focus on that number, it’s easy to miss A LOT of really awesome progress. 

Have multiple ways of measuring progress, try not to get too hyper focused on numbers + check in with yourself regularly.

P.S. Looking for some help getting comfortable in the gym + actually making progress? Grab my FREE Total Body workout at the link in my bio ✨
.
.
.
#womensfitnesscoach #womensstrengthtraining #weightliftingforwomen #womensfitness #howtogetfit #womensweightloss
Should you workout when you’re sore? 🤸🏻‍ Should you workout when you’re sore? 🤸🏻‍♀️

It depends… If you’re a little sore, a workout will probably help loosen you up and work through some of that soreness as you move.

But if you’re so sore it’s hard to move normally…just listen to your body + give it some rest. You can pick back up the next day. 

Your body needs time to recover from your workouts. Sure you could push through when you’re massively sore…but why? If your goal is to make progress, it’s going to be hard to do that if you can barely move and aren’t able to do things correctly. OR you could take a rest day + come back stronger + ready to crush your next workout 😉

P.S.  if you’re looking for a way to get started or need help in the gym, you can grab my FREE Total Body Teaser at the link in my bio, or DM me “Total body” and I’ll send it to you! ✨
.
.
.
#womensfitnesscoach #womensstrengthtraining #womensweightlifting #musclesoreness #womensfitnessspecialist #strengthtrainingforwomen #howtogetfit #freeworkout
Gym anxiety? It can feel so intimidating walking i Gym anxiety? It can feel so intimidating walking into a gym–especially the weight room. It’s new. It’s usually busy with people. And everyone seems to know exactly what they’re doing. It can feel so overwhelming. 

I remember feeling so intimidated of the weight room when I started. But here’s the thing…the more you show up + push past that discomfort, the easier it gets. Over time it gets less intimidating + that intimidation starts to be replaced by confidence. In the meantime, here are some things that really helped me to get through + keep showing up.

▫️Have a plan so you can grab what you need + set up camp somewhere. That way you’re not wandering all around the gym each time you need something. 

▫️Move with confidence, even if you have to fake it at first. Act like you deserve to be there, because you DO!

▫️Put on some 🔥 music + do your thing! Just focus on what’s in front of you + mentally “disappear” everyone else. 

▫️Remember that no one’s paying as much attention as you think. They’re probably in their heads thinking about themselves too. 

I know it can be uncomfortable AF. But stick it out because it’ll SO be worth it. You deserve to be there just as much as anyone else in there. YOU GOT THIS.

P.S. Looking for an easy to follow plan you can take into the gym with you? Grab my free Total Body Tone Up workout at the link in my bio to help get you started.
Workouts don’t have to be BRUTAL to be effective Workouts don’t have to be BRUTAL to be effective...

And honestly, doing these type of workouts all the time might actually mess with your progress… 

Sure, a killer workout is awesome every now + then, but every workout doesn’t need to be like that for you to get results. That doesn’t mean you aren’t challenging yourself. Every workout SHOULD challenge you. 

But it shouldn’t leave you so depleted that you have a hard time recovering. It shouldn’t make you so sore that it effects the rest of your workouts. It shouldn’t leave you feeling so stiff that you can’t move. It shouldn’t make you DREAD showing up for the next one. 

What I’m getting at, is the fine balance of challenging yourself but also allowing your body to recover. It’s counterproductive if your workout’s making you so sore that it’s limiting your daily movement and making you not wanna show up. 

Think about your ultimate goal. Think about challenging yourself, but in a way that leaves you feeling energized, strong, + powerful—not completely exhausted, depleted, + struggling to go on. It CAN feel good + be enjoyable.

Need some help with your workouts? Grab my ✨free✨Total Body Tone Up workout at the link in my bio. Drop the fear + intimidation of the weight room + feel strong, confident + powerful in any gym! 💪🏼
Load More... Follow on Instagram

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Share your #healthydiet Follow on Instagram
DO YOUR THING ✨ You deserve to be there just as DO YOUR THING ✨
You deserve to be there just as much as anyone else.

But I know the gym can be crazy intimidating…and it always seems like everyone else knows exactly what they’re doing right?

If you want to take away some of that intimidation + feel more confident in the gym and in what you’re doing in there, DM or comment “workout” and I’ll send you my free total body workout. Having a plan takes away sooo much of that anxiety.
.
.
.
#womensfitnesscoach #womensstrengthtraining #womensfitnessspecialist #gymintimidation #womensworkout #gymanxiety
Life lately ✨ This was gonna be an August photo Life lately ✨

This was gonna be an August photo dump…but somehow it’s mid September now. Summer flew by, no?
Why it’s not just about weight loss… The scal Why it’s not just about weight loss…

The scale can be a useful tool but it shouldn’t be the only one you use to measure your progress. It gives you a number + that’s it.

And that number doesn’t necessarily tell you if you’re healthier, stronger, moving better, feeling better, etc. If you just focus on that number, it’s easy to miss A LOT of really awesome progress. 

Have multiple ways of measuring progress, try not to get too hyper focused on numbers + check in with yourself regularly.

P.S. Looking for some help getting comfortable in the gym + actually making progress? Grab my FREE Total Body workout at the link in my bio ✨
.
.
.
#womensfitnesscoach #womensstrengthtraining #weightliftingforwomen #womensfitness #howtogetfit #womensweightloss
Should you workout when you’re sore? 🤸🏻‍ Should you workout when you’re sore? 🤸🏻‍♀️

It depends… If you’re a little sore, a workout will probably help loosen you up and work through some of that soreness as you move.

But if you’re so sore it’s hard to move normally…just listen to your body + give it some rest. You can pick back up the next day. 

Your body needs time to recover from your workouts. Sure you could push through when you’re massively sore…but why? If your goal is to make progress, it’s going to be hard to do that if you can barely move and aren’t able to do things correctly. OR you could take a rest day + come back stronger + ready to crush your next workout 😉

P.S.  if you’re looking for a way to get started or need help in the gym, you can grab my FREE Total Body Teaser at the link in my bio, or DM me “Total body” and I’ll send it to you! ✨
.
.
.
#womensfitnesscoach #womensstrengthtraining #womensweightlifting #musclesoreness #womensfitnessspecialist #strengthtrainingforwomen #howtogetfit #freeworkout
Gym anxiety? It can feel so intimidating walking i Gym anxiety? It can feel so intimidating walking into a gym–especially the weight room. It’s new. It’s usually busy with people. And everyone seems to know exactly what they’re doing. It can feel so overwhelming. 

I remember feeling so intimidated of the weight room when I started. But here’s the thing…the more you show up + push past that discomfort, the easier it gets. Over time it gets less intimidating + that intimidation starts to be replaced by confidence. In the meantime, here are some things that really helped me to get through + keep showing up.

▫️Have a plan so you can grab what you need + set up camp somewhere. That way you’re not wandering all around the gym each time you need something. 

▫️Move with confidence, even if you have to fake it at first. Act like you deserve to be there, because you DO!

▫️Put on some 🔥 music + do your thing! Just focus on what’s in front of you + mentally “disappear” everyone else. 

▫️Remember that no one’s paying as much attention as you think. They’re probably in their heads thinking about themselves too. 

I know it can be uncomfortable AF. But stick it out because it’ll SO be worth it. You deserve to be there just as much as anyone else in there. YOU GOT THIS.

P.S. Looking for an easy to follow plan you can take into the gym with you? Grab my free Total Body Tone Up workout at the link in my bio to help get you started.
Workouts don’t have to be BRUTAL to be effective Workouts don’t have to be BRUTAL to be effective...

And honestly, doing these type of workouts all the time might actually mess with your progress… 

Sure, a killer workout is awesome every now + then, but every workout doesn’t need to be like that for you to get results. That doesn’t mean you aren’t challenging yourself. Every workout SHOULD challenge you. 

But it shouldn’t leave you so depleted that you have a hard time recovering. It shouldn’t make you so sore that it effects the rest of your workouts. It shouldn’t leave you feeling so stiff that you can’t move. It shouldn’t make you DREAD showing up for the next one. 

What I’m getting at, is the fine balance of challenging yourself but also allowing your body to recover. It’s counterproductive if your workout’s making you so sore that it’s limiting your daily movement and making you not wanna show up. 

Think about your ultimate goal. Think about challenging yourself, but in a way that leaves you feeling energized, strong, + powerful—not completely exhausted, depleted, + struggling to go on. It CAN feel good + be enjoyable.

Need some help with your workouts? Grab my ✨free✨Total Body Tone Up workout at the link in my bio. Drop the fear + intimidation of the weight room + feel strong, confident + powerful in any gym! 💪🏼
Load More... Follow on Instagram
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