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By Dr. Rick Kattouf
OK, a new year is upon us and you are ready to make some resolutions, right? You are focused, motivated, and determined; this is YOUR year. You are tired of setting goals and not following through and you refuse to fall into the same pattern as you did in years past. Maybe your goal is to lose 30 pounds, run your first 5k, race a marathon, half iron or iron distance triathlon. It’s Go-Time!
How do we stay on task with the New Year’s Resolutions we have set? I think it is great you are thinking and dreaming big; never lose this drive and determination. Now, let’s go through a few steps that will assist you in turning fantasy into reality.
Instead of just setting big goals, I encourage you to set daily, weekly, monthly, 3-month, 6-month, and 12-month and beyond goals. By doing this, you will keep focused on the task at hand. Too often we remain focused only on the big goal, not realizing we need to take baby step to get there…not one giant leap. Keep in mind, this is a journey, not a sprint; I want you to enjoy each and every step along the way.
Write them down:
Now that you have your daily through 12-month and beyond goals set in your mind, it is time to write them down. By doing so, you will greatly increase you accountability, thereby increase your success. If we do not write our goals down, it is very easy to lose focus and talk ourselves out them.
You are well on your way now that your goals are set and you have written them down. In order to increase your accountability even further, it is critical to share your goals with one or many individuals. I encourage you to share them with your spouse, parents, boyfriend/girlfriend, friends, coach, etc. In a good way, you have just called yourself out on the carpet. Your path to success is becoming even clearer.
I want you to start to visualize your future success, but, before you can begin to visualize your goals coming to fruition, you must be able to relive past positive moments in your mind. Here is an exercise I want you to do right now; are you ready? Think of a very exciting, happy, and positive moment you have already experienced. I am sure before you even finish reading this sentence that you have one or many moments in your mind. It may be your wedding day, the purchase of your first home, graduation, a great race performance, etc. Now, close your eyes, and relive this moment in your mind; feel the positive emotions you felt on that day. This moment is so positive that you can see it in your mind as if it is happening all over again. Continue to practice this and as it becomes more and more natural, you will be ready to ‘see’ your goals in your mind.
Now it is time to take the skills you have just learned and begin the visualization process. Let’s say for example your goal is to run a 3:30 marathon; close your eyes and begin to visualize. See yourself early morning on race day; see yourself going through your pre race routine; see yourself through the race, mile by mile. What are you thinking and feeling? What does it feel like to cross the finish line and you see that finish clock read 3:29? You are starting to feel it, aren’t you?
I recommend practicing the above as you are going to sleep each night. At this time, I want you to ask yourself one question; “What have I done today to get one step closer to reaching my goals?”
Putting it all together:
By going through these steps, this truly will be a new year, a new you. Think of the big goals you have set like the peak on a mountain. Once set, do not stare at the top wondering how you will reach the summit. All I want you to focus on is your next step…remember, it is your next successful step that will get you one step to the mountain top.
I wish you much success in turning fantasy into reality!
Dr. Rick Kattouf II is the CEO and Founder of TeamKattouf, Inc., author of Forever Fit, host of soon-to-be released DVD Rx Nutrition, Food Psychology Coach, Sports Nutrition Consultant, Wellness and Nutrition Consultant, and Inspirational Speaker. You can view Dr. Kattouf’s meal and training plans on TrainingPeaks, and contact Rick at www.teamkattouf.com or email@example.com.
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