Winter Wellness Journey – Staying Motivated & Thrive ** Week 1 – Creating New Habits and Goal Setting**

WEEK 1 – CREATING NEW HABITS AND GOAL SETTING

As the winter months set in, it’s easy to let the cold weather become an excuse for staying in bed instead of hitting the gym. However, creating new habits and setting clear goals can help maintain motivation and ensure you stay on track with your fitness journey. Aligning your goals with your personal values and breaking them down into achievable chunks can make the process even more effective. Moreover, integrating self-care and mental health into your fitness routine can create a more holistic approach to well-being.

The science of habit formation is rooted in understanding the habit loop, which consists of a cue, routine, and reward. Research by Charles Duhigg, author of “The Power of Habit,” suggests that identifying the right cues and rewards can significantly enhance your ability to form new, lasting habits. Setting SMART (Specific, Measurable, Achievable, Relevant, Time-bound) goals is also crucial. Studies show that people who set specific goals are more likely to achieve them compared to those who don’t.

From a spiritual standpoint, creating new habits is about aligning your actions with your higher purpose and core values. For instance, if you value feeling inspired or accomplished, setting fitness goals that reflect these values can help you stay motivated. Practices like mindfulness and meditation can help you become more aware of your intentions and stay committed to your goals. Visualisation techniques, where you imagine yourself achieving your goals, can also be powerful in reinforcing positive behaviours.

Aligning Goals with Values

Aligning your fitness goals with what you value can create a deeper sense of purpose and motivation. For example:

• If you value feeling inspired, you might set a goal to try a new fitness class each week to keep your routine exciting and varied.
• If you value feeling accomplished, your goal might be to increase the weights you lift or to complete a challenging workout program.
• If you value self-care, incorporate activities that nurture your mind and body, such as yoga, meditation or sound healing, alongside your fitness goals.

Integrating Self-Care and Mental Health

Fitness is not just about physical health; it’s also about mental well-being. Exercise can be a powerful tool for managing stress, anxiety, and depression. By viewing your gym time as a form of self-care, you can enhance both your physical and mental health.

Practical Tips and Exercises

1. Identify Your Cue: Choose a consistent trigger for your workout, such as setting an alarm or scheduling your gym time right after work.
2. Define Your Routine: Plan your workout routine in advance to reduce decision fatigue. Whether it’s a yoga class, a reformer session or a tone session, knowing what you’ll be doing helps you stay committed.
3. Reward Yourself: Find a reward that you genuinely enjoy, like a relaxing bath or a piece of dark chocolate, to reinforce the positive behaviour.
4. Chunking Your Goals: Break down your fitness goals into smaller, more manageable chunks. Instead of aiming to lose 10 kilos, start with a goal to lose 3 kilos in the first month. This makes the goal more achievable and less overwhelming.
5. Goal Setting Exercise: Write down one fitness goal for the month and break it down into weekly milestones. For example, if your goal is to run 6km by the end of the month, aim to increase your distance by 1.5km each week.
6. Value Alignment Exercise: Reflect on your core values and write down how achieving your fitness goals will help you live in alignment with these values. Keep this list somewhere visible to remind you of your deeper motivation.
7. Mind-Body Activities: Incorporate activities that promote mental well-being, such as yoga, meditation, or a relaxing walk in nature. These activities can help you stay mentally balanced and enhance your overall fitness experience.
8. Find a Workout Buddy: Partnering with a friend can make workouts more enjoyable and help keep you accountable. Set regular workout dates to stay motivated and support each other in achieving your goals.
9. Create a Vision Board: Visualising your goals can be a powerful motivator. Create a vision board with images and words that represent your fitness aspirations and the values they align with. Place it somewhere you’ll see it daily as a reminder of what you’re working towards.
10. Track Your Progress: Keep a journal or use an app to track your workouts and progress. Reflecting on how far you’ve come can boost your motivation and help you adjust your goals as needed.

Creating new habits and setting goals are fundamental to staying motivated during winter. By understanding the science of habit formation, aligning your goals with your personal values, integrating self-care, and focusing on mental health, you can set yourself up for success. Remember, breaking down your goals into achievable chunks can make the journey less daunting and more rewarding. Fitness and self-care go hand in hand, contributing to a healthier, happier you.

Marnie George

Internationally Certified Results Coach (ICF)

MGC Coaching