(And How To Overcome Them)
I have said it time and time again: “You can have anything you want out of life; you just have to be willing to go out and work for it.” There are two important parts of this concept that I believe with my whole heart. First, you have to know what you want out of life (because how can you get an extraordinary life if you don’t know what that looks like or where you are going?). Second, you can manifest anything if you are willing to do the work. That’s why I am in love with the worksheet I designed for my fitness classes for goal setting. Writing down your goals and the steps to achieve them is so simple, and yet it’s an incredibly important part of defining what you want and the action steps necessary to get there. Goal setting is powerful work that can be done any time of the year to manifest your best self.
Goals can range in size: from big, bucket list goals to mini goals. I truly believe both are important on your path to your best self. They can also range in type, from career goals to financial goals to relationship goals and beyond. There is space for up to three goals on the worksheet, but as a health and fitness coach, I always hold at least one space for wellness on my list (and I encourage you to do the same) because not only is health an important goal in of itself, it is also the foundation on which the other goals will be built. Without it, everything else can easily fall apart; and lack of wellness then becomes an obstacle standing in your way. Let’s take a closer look at some common wellness obstacles and how to overcome them.
1. You don’t prioritize sleep. You might be living under a rock if you haven’t heard how critical sleep is to wellness. Processes that depend on sleep include hormones regulation, building the immune system, and resetting our physical and mental health for the next day. Nothing will derail you from your goals faster than a poor sleep schedule. We know this to be true, and yet so many of us still struggle come bedtime. It is time to get to the bottom of it. Things that can help:
Get sunlight during the day to help set your circadian rhythm. Even five minutes of sunshine will help.
Create a good bedtime routine. This includes turning off TV/computer/phone screens well before you hit the hay, since the blue light from the screens makes us feel alert, suppresses the sleep hormone melatonin, and interferes with our circadian rhythm.
Make sure your bedroom is a good sleep environment (quiet and dark, with a temperature between about 60 and 70 degrees. Pets that might wake you up get locked out (sorry, Fido). A pen and notepad on the bed stand will allow you to write down anything you think of that you just can’t let go of when trying to doze off).
2. You lack consistency with your fitness program.
A fitness program is mandatory on your pathway to manifesting your best self because it helps build and sustain the energy you will need for your other goal-work. It also activates endorphins (feel-good chemicals in the brain) to help you generate a positive mindset, which is a no-brainer must-have. If you have a hard time sticking to your fitness program, I strongly encourage you to dig deeper to find an exercise you love. As an instructor and practitioner of aerial acrobatics, I would be remiss not to remind you that exercise is no longer just weightlifting or walking on a treadmill. Most large cities in the state now offer aerial fitness, which is a cross between dance and gymnastics for kids and adults. Do your research to find an exercise program that you love. If you can’t find an exercise program you love, at least find one you can tolerate. And take your time and enjoy the research…the process can activate the endorphin rush too, if you let it. Once you have found a program that works for you, set a game plan for how you will stick to it.
3. You don’t nourish yourself with healthy foods. Junk food will give you junk energy. You need to be nourished better than that on your pathway to your extraordinary life. I personally try to stick to no sugar and vegetable oil. If you can manage to pull those two things out of your diet, I guarantee you will see radical changes in your health, energy, and life. Whatever eating plan you choose, plan your meals in alignment with it and do your food prep ahead of time to help you avoid unhealthy choices in a hangry moment.
The Bottom line:
Staying focused on health and fitness will help you toward other goals of any type or size. You set yourself up for success when you identify obstacles that might stand in your way and how you will overcome them. You truly can have whatever you want as long as you are willing to lean in and do the work. Happy Goal Setting!
If your goals are ones we can help you with, please let us know! For a fillable pdf version of this worksheet, click the link below.
Article by Mindy Cochran. Mindy is a practitioner, teacher, and performer of aerial silks, aerial hammock, and aerial hoop; as well as a health columnist for Montana Woman Magazine. Her column shares expertise for elevating health & wellness which she has acquired through her certifications as a personal trainer, nutrition coach, and life coach. To connect with Mindy on Instagram, please visit: www.instagram.com/aerial.mindy; or visit her Linktree here.
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