October 3, 2017


Consistency is key! 4 steps to help you focus on and achieve your fitness goals

OVER THE LAST few weeks, I have focused on the three important pillars of technique (mechanics), consistency and intensity that that should feature in and around your fitness regime.

Last week, I focused entirely on intensity and gave you three challenging high-intensity workouts to add to your training programme. The feedback was great and it was super to see quite a lot of the readers give these workouts a go as part of their finisher in the gym.

In this week’s piece I am going to talk about consistency and the roll it has in relation to achieving your health and fitness goals.

Over the last decade working as a personal trainer I have seen many people achieve their fitness and health goals. Having said that I have also seen a large number of people not achieve their goals.

A lot of the people I work with are chasing a wide range of health and fitness goals including weight loss, improvements in strength and mobility, a change in mindset and even dropping body fat.

The bottom line is that there really is no magic training programme, special fitness trainer or any wonder drug out there that is going to help you in this area.

One of the main reasons I see people achieve their goals is because they stayed consistent and put in the steps and work required. Everybody really can start a new plan, goal or venture but not everybody will stick with it. The journey sure is tough and not doubt there will be plenty of ups and downs along the way but consistency is key. It’s a marathon, not a sprint.

Here are four tips to help you stay consistent and remain on track.

Narrow your list

First of all you should have a narrow focus and operate through tunnel vision; the only focus being your goal.

Break down it down with short, medium and long term objectives and make the right steps required in order to eventually reach the end target.

There really is no point in jumping into the deep end and working on the long term goal from day one. What I suggest here is baby steps every single day focusing on the short term plan for the moment working towards your medium term objectives.

This really could be anything as simple as aiming to drink three litres of water each day for seven days and before you know it four weeks into it you have it locked down and its now a medium term goal which can only filter through to help the long term goal.

Remember ‘success is a journey, not a destination. The doing is more important than the outcome.’ The small yet consistent ‘doing’ steps are so important.

Win or learn, not fail!

We all fail. God I have failed a lot. I failed in my sporting days, in school and now even with my business today.

In school we really are brought up not to fail and seeing “F” after an exam is always seen as negative experience. Trust me I have seen a lot of those.

I am sure in your sporting days you failed. Lost games, played poorly ,got injured and at times just didn’t hit the goals you wanted to achieve. Failing may not be nice and can be a setback in achieving your future goals. It makes you scared and puts doubt in your mind I guess.

But now, I like to fail. I have a motto of ‘you win or learn’. Set targets that may seem unrealistic and get after them. If you don’t achieve them never look at them as failures. This experience can only help you grow and continue to get better. Get out of your comfort zone and fail there. It is normal to not want to do a certain thing that you might think you will fail at.

Visualisation/Goals board

Working on visualisation and having a goal/vision board is another way of keeping focused and on track. It is something I’ve used in the past myself and with clients.

This could be a vision to run a marathon this year, lose some weight, being able to spend time and give lots of energy to play with your kids, or even sticking a picture on your wall from your glorious sporting days as a source of motivation.

I have also found that working on gratitude and appreciation is another protocol I would also encourage. Start your day with listing three things that you are grateful to have in your life. Being grateful for your health, your fitness, your previous sporting accomplishments, the people around you motivating and encouraging you, to the food on your plate, is something I believe is also great for your body and mind.

I have used this five-minute journal in the past and it has really helped me focus more and keep me on track. Keeping a journal like this is great as it will hold you accountable to your goals, keep you motivated and will be a good checklist on what went right and wrong for you on the day so you can keep getting better.Recording ,measuring and documenting your progress is important.

List down three things every night that you are going to work on the next day. This should be a small step but this daily step of action will lead you to the big goal. There is a lot to be said for that sense of achievement, no matter how small it may seem. It could be a goal working towards your fitness, health, anything.

Have accountability factors

Find ways that will keep you on track. Personally what works for my business goal is having a mentor who helps me out with my business. I encourage anybody in business to have a mentor. Having a trainer to check in with and map out your fitness regime is something that can only help your fitness/health goal. Read books, listen to podcasts or go watch videos of people who inspire you. Surround yourself with people and things that can only help you out with staying on track.

David Last is a personal trainer based in Dublin. For more information you can follow him on FacebookInstagram and Twitter. Or you can send me a direct message here.