HOW TO MAKE CR AZYAMBITIOUS GOALS DOABLE

FREE YOUR MIND WITH THESE TIPS FROM MIA NIKOLA J EV, TORONTO-BASED CER­TI­FIED PER­SONAL TRAINER AND FOUNDER OF BODY MOR­PHOL­OGY.

ELLE (Canada) - - Body -

RE­FRAME YOUR GOALS. Niko­la­jev nudges clients to think SMART—a goalset­ting acro­nym that stands for spe­cific, mea­sur­able, achiev­able, rel­e­vant (“What’s your ‘why’ or mo­ti­va­tion?”) and time-bound (set a dead­line). In­stead of, say, vaguely as­pir­ing to look like Kar­lie Kloss, your starter goal could be work­ing up to run­ning for 30 min­utes non-stop by the end of sum­mer to im­prove your over­all car­dio. LAY

OUT A PLAN. Once you’ve de­cided on your pri­or­i­ties, com­mit to an ac­tion­able step-by-step. “When we see some­thing with an end point, it’s a lot more ap­proach­able and doable,” says Niko­la­jev. MAKE IT ROU­TINE. Willpower sounds mighty, but it’s fickle. Habits seem bor­ing, but they work. “If you’ve es­tab­lished two or three things you do ev­ery day, you will look like you have willpower. It’s not willpower—you may not want to do it, you have no en­ergy to do it, but you’re still go­ing to do it be­cause that’s the habit you’ve bred into your day.” BE KIN­DER TO YOUR­SELF. If you’re bummed be­cause your body doesn’t look like it used to, know that hor­monal changes (prim­ing you for the child-bear­ing years and, later, menopause) hap­pen to us all, says Niko­la­jev. “I try to re­mind women that they can find a place of lov­ing self-ac­cep­tance and still want to be bet­ter.” Hav­ing grat­i­tude for who you are now will en­able you to make progress with “greater ease, joy and speed.”

Wing suc­cess­fully com­pleted the Bos­ton Marathon—not that we ever doubted her!

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