Fitness. Fatloss. Results.

What are you going to achieve this year?

Happy New Year!!


But seeing as it is the first day of 2013, if I set some goals for the coming year today, I guess they could be called resolutions.  I’ve started by sitting down to ask myself a few questions which I think is a great way to start, especially if you’re not really sure what it is you’re going to aim for.

Of course, I’m talking from a Personal Trainer/Coach perspective for this post.  You may have many other things you want to achieve that do not relate to your health, your fitness and your body.  This post is not focusing on those other things.

So grab a drink and a piece of paper and ask yourself these questions:

  • Did you lose weight in 2012?
  • Did you gain weight in 2012?
  • Did your body fat go up?
  • Did your body fat go down?
  • Did you follow through with a workout program?
  • Did you follow a planned nutrition program?
  • If yes to the above last 2 questions, did you stick with them 80-90% of the time since you started?
  • Did you start on any type of health or fitness program and then quit?
  • Did you get stronger, faster and/or fitter?
  • Do you like the way you feel leading into 2013?
  • Do you like the way you look leading into 2013?
  • Do you have excellent health right now?
  • Are you truly happy with your current weight?
  • Were you diagnosed with any ongoing conditions such as diabetes, heart disease, high blood pressure or cholesterol, pre diabetes, digestive issues or categorised as high risk for any lifestyle related diseases or conditions such as these or others?

As you go through this list, write down the answers.  Don’t make judgements or excuses.  Just a yes or no or more detail if required.  Don’t feel guilty, don’t try to justify anything or give reasons why or why not.  Just record the answers. And be totally honest.  If you’re not happy with how you look and feel, don’t write yes.  Be honest!!

When you’ve done that, read it back to yourself.  Really do this!

Now looking at your list, think about your answers.  Are they positive?  Is this how you want it to be?  If you have achieved what you wanted to and your answers look great, that’s fantastic.  Give yourself a big pat on the back and then decide what you want to achieve in the coming year.  You obviously look after yourself and make the time to do so, keep up the great work!

If you’re not, pick 1-5 things that you want to change from that list.  You may be at a healthy weight but be unfit.  You may be reasonably fit, but have some body fat to shift.  You may want to be fitter or faster.  You may decide that you’re going to enter a fun run, triathlon or start playing sport again.  You may wish to clean up your nutrition, start a fitness plan and totally overhaul your body and your life. You may wish to lower your blood pressure or reverse your type 2 diabetes risk.

Only you can decide what is important to you.


Everyone has a lean, fit and healthy body inside them.

You just need to know how to find it.

Once you’ve decided what you want to achieve in general terms, you need to make it more specific.

‘I don’t just  want to lose weight, I want to lose 20kg’ for instance.

‘I don’t just want to be fitter, I want to be able to run 5km without stopping, or have enough energy to get through a backyard game of soccer with my kids’.

Really think about what is important to you.  Then, most importantly, make a plan to achieve it and START TODAY.

Don’t wait till Monday or the weekend, or till you go back to work or take your holidays.  Start right now-TAKE ACTION AND YOU WILL ACHIEVE.

If better health and fitness or losing body fat are included in your goals, get a coach to help you with that.  People who have accountability achieve much greater things than those that go it alone.

If you have any questions at all about YOUR health and fitness, just let me know any time.



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