6 STEPS to re­set­ting your goals for con­tin­ued suc­cess

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In an in­dus­try that is in­her­ently driven by re­sults we find our­selves con­stantly judg­ing our­selves based on get­ting from A to B in the short­est pos­si­ble time frame. Those mag­i­cal be­fore and af­ter pho­tos you see in mag­a­zines or on some­one’s face­book page usu­ally ac­com­pa­nied with start and end date. Im­pres­sive re­sults are not un­com­mon these days and it can no doubt be at­trib­uted to a lot of hard work dur­ingring that pe­riod of time. But what hap­pens when we reach the he fin­ish­ing line? Do you take a deep breath and or­derr your­self a gi­ant pizza to cel­e­brate only to find your­self in the e fol­low­ing weeks slip­ping back to where you be­gan, if not worse! I of­ten see this hap­pen to those that com­pete in fit­ness and body­build­ing events. They go so strict and bal­lis­tic in their preparation lead­ing up to an event but once it’s over they blow out up to 10-20kgs above their com­pe­ti­tion weight within weeks of the com­pe­ti­tion. I liken it to run­ning a race. You have your eyes clearly set t on the fin­ish­ing line andd you work by our but off to get over the line in the ab­so­lute best shape you can pos­si­ble achieve but once you hit the mark all the pas­sion, drive and in­spi­ra­tion goes out the win­dow. For some, not all I think the mo­ti­va­tion to reach the fin­ish line is the smell of a hot pizza or a bumper box of KFC! When your de­sire to eat over­rules your de­sire to suc­ceed it’s time to reeval­u­ate the rea­sons why you are do­ing what you do. Ev­ery time you achieve suc­cess through reach­ing a new level of phys­i­cal and psy­cho­log­i­cal achieve­ment you have to keep your hands on the reigns. Don’t drop the ball. You can never climb the lad­der of suc­cess if you make it to the third rung and then slip back to the bot­tom rung. Once you reach that third rung you need to step up (ex­cuse the pun) to the fourth and fifth rung so you can con­tinue to climb to greater per­sonal achieve­ments. By slip­ping back you put a gi­ant dent in con­fi­dence. You know you should be stick­ing with your plan deep down in­side but yyou just let thing slip. This is one of the worst things you can do. It dam­ages you both phys­i­cally and men­tally. I want to share with you a few tips on how to stay fo­cused and con­tin­u­ally re­set your fin­ish line. This way you can re­ally start to climb to nnew lev­els of achieve­ment that you never thought pos­si­ble.


This is the ti­tle of this ar­ti­cle and the first point is one of the most im­por­tant of them all. Once yoyou have reached your cur­rent goal at han make sure you re-es­tab­lish a new goal and set your fin­ish line a lit­tle higher. Make sure you do this straight away. DDon’t let it slip be­cause it’s so easy to fall into a lazy zone and slip back­wards re­ally fast. For ex­am­ple if you have trained and diet hard for your first com­pe­ti­tion once it’s oover al­low your­self a few days to chill out but make sure you set your next show on your cal­en­dar.


No mat­ter wwhere you placed in a com­pe­ti­tion it’s still an achieve­me­n­achieve­ment.nt. Plac­ings are plac­ings, they will change ffrom com­pe­ti­tion to com­pe­ti­tion de­pend­ing on var­i­ous things. Your con­di­tion, the judges, who you are up against on the day and so forth. The ONLY as­pect you have con­trol oveover and the only one you should be con­cerned about is your phys­i­cal con­di­tion. So one of the best ways to

eval­u­ate your

con­di­tion is to re­view pho­tos and videos from the event and get feed­back from cred­i­ble peo­ple in the in­dus­try. Be bru­tally hon­est with your­self. Be crit­i­cal be­cause this will make you a bet­ter ath­lete in the long run. If you kid your­self that you were iin shape when you weren’t the only per­son you are kid­ding is your­self. Make notes on where you need to im­prove so you can es­tab­lish a plan of at­tack for your next com­pe­ti­tion.


Your friends al­ways have your back so wh­what’s go­ing to hap­pen when you ask them their opin­ion on how you look phys­i­cally? ThThey are go­ing to say you look amaz­ing. Even if you look ter­ri­ble they will not want to tell youyou. When it comes to gen­uine feed­back you are best to ap­proach some­one you don’t have a close friend­ship with. If you com­peted in a show ask one or two of the judges for their opin­ion. Just keep in mind a judge sees hun­dreds of com­peti­tors over the course of an event. They may have to re­vert back to you once tthey have re­viewed the com­pe­ti­tion pho­tos to give you more solid feed­back.


Two of my all time favourite say­ings are, a pic­ture is worth a thou­sand words and pho­tos don’t lie! Tak­ing regular progress pho­tos is in­valu­able when it comes to track­ing your trans­for­ma­tion. If you are train­ing for a com­pe­ti­tion or any event my ad­viced is to take pho­tos at least ev­ery 2 weeks. Take them with the same back­ground, same light­ing and same at­tire so the vari­ables are al­ways the same. If you are a per­sonal trainer that is com­pet­ing or pre­par­ing a client for a com­pe­ti­tion tak­ing progress pho­tos is an ab­so­lute ne­ces­sity. Im­ages like this can be used in mar­ket­ing your ser­vice as a trainer. Face the facts this in­dus­try is driven by vis­ual im­agery, es­pe­cially with the rise of the so­cial me­dia trends like face­book and in­sta­gram.


You can nevn­ever achieve suc­cess if yyou over com­mit with a plan that does not fit your cur­rent lifestyle. Take all things into ac­count in­clud­ing your work, fam­ily and other

com­mit­ments. Re­mem­ber achiev­ing a great body has to be some­thing that can be main­tained over a pe­riod of time. Not a fly by night 8 week effort that sac­ri­fices your job, fam­ily and friends around you! Yes it’s a lifestyle but it’s not a lifestyle if it de­stroys the ma­jor­ity of your life in the process. Put pen to paper or fin­gers to key­board and write down the best times to fit your work­outs and car­dio ses­sions into your day. In most cases ev­ery­one has enough time to com­mit at least 30-40 min­utes per day for ex­er­cise. In fact most peo­ple spend 3-4 hours a night watch­ing mind-numb­ing junk on TV.


I love read­ing about crazy diets in the me­dia, in­clud­ing some so called fit­ness pub­li­ca­tions. So much con­fu­sion, so many diet-gu­rus it’s no wonder many folk strug­gle to get in shape. I am not go­ing to go off on a rant I will leave that for an en­tirely new ar­ti­cle. Let’s fo­cus on what you can do or what you shouldn’t do when it comes to nu­tri­tion. Num­ber one; do not be­come pre-oc­cu­pied with food. Don’t stress if you can’t eat ev­ery 3 hours on the dot, you will not fade away nor will your me­tab­o­lism crash and slow down to a snail’s pace. If your sched­ule only per­mits four meals a day so be it. I have pre­pared and won shows eat­ing a mere four meals per day! Get the idea out of your head that you are di­et­ing be­cause this thought de­picts suf­fer­ing and de­pri­va­tion. The more you think about what you can’t have the more you will want it. You shouldn’t get to the point where you are hang­ing out un­til your next meal! This is just a sure fire way to set your­self up for fail­ure. This is food-pre­oc­cu­pa­tion! It is bor­der­ing on OCD (Ob­ses­sive com­pul­sive dis­or­der) and your ob­ses­sion is food. Of course you have to be aware of what you’re eat­ing and have a plan but don’t let it con­trol your life.


Whether you goal is to en­ter your first fit­ness or body­build­ing com­pe­ti­tion or just get into the best shape of your life for a wed­ding or beach hol­i­day the same rules ap­ply. You have to con­tin­u­ally re­set the fin­ish line. Once you reach your goal en­sure you don’t fall into the com­fort zone and drift back­wards. It is so easy to do but it’s easy not to do, the choice is yours. Hope­fully the tips I have pre­sented above will help you stay on track and en­sure your jour­ney is con­tin­u­ally full of suc­cess and not a short term climb fol­lowed by a crash and burn. This is a great lifestyle but it has to be one that can be main­tained to truly re­veal the essence of its great­ness.

Fit­ness Model Bec Rosser

Photo by Rob Bell

Fit­ness Model Adrian Lim

Nat­u­ral Body­builder An­drew More­land

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