It is TIME again... many are already looking at 2018 and strategizing BIG plans!
That said, here are a few steps that Playtri's Coach Amari takes in order to maximize her clients' energy, time, and commitments while also maintaining daily balance and motivation:
1. Evaluate this Year: Strengths, Weaknesses, 2017 Performances/ Results
Before you can look ahead, you need to see and understand the past. Well, 2017 is pretty much the past and you can use all that you experience you gained to help guide your next year's successes. I ask clients to look at their year and be honest with themselves and me.
Examples: What part of their year was a success in their mind? What do they wish they would had accomplished?
In each the swim/ bike/ run/ transitions/ nutrition/ recovery did they feel they- learned, devoted focus, or found themselves disappointed and/or inconsistent in?
Each aspect of the sport should be put under a microscope in order to see what can and should be done to improve in 2018.
2. Consider your 2018 Forecast Outside of Sport: Professional, Personal, Family/Friends, Travel
A review of 2017's ups and downs, prior to navigating your personal path to 2018, is very helpful.
Couple things I encourage athletes to consider - Are they in the process of expanding their family? Are they responsible currently for an elder parent(s)? Do they plan to travel significantly for professional or personal pleasure, is their company or professional responsibilities increasing? Have they decided to be on any local, national, or international boards?.... the list may go on and on.
But the reason I ask this has more to do with aligning other commitments with the expectations, motivation, and focus to what it takes to potentially achieve their goal.
Having a realistic view of everything that demands your time and attention will better help you maintain your balance and priorities in your life.
3. Understand the Why
As an athlete, I highly recommend athletes sit down and be real about their "Why?".
Examples-
- Why are they doing the sport?
- Why do they want to be on the podium?
- Why do they want to qualify for the world's [biggest race]?
- Why do they want to workout everyday this year?
- Why do they want to lose 20lbs...
These are all great goals, but when the rubber meets the road- know WHY the goal is so important to you. Understanding the real reason why you wake up early or stay late after work will be a great interpersonal motivator when everything else may seem easier or temporally more appealing than what it takes for you to reach your target.
4. Create a Goals and Commitments Contract
“A goal without a plan is just a wish”
Every year, all Playtri coaches and clients sit down and walk through our "Goals and Commitments" document. This contract can change throughout the year due to the dynamics and demands of everyday life. But as an athlete, you must do the work. You should have a plan of action that on a daily basis you can check off that you are moving in the direction of your goal.
Example of an Ironman athlete in training is not simply just getting the miles in, but also being committed to preparing balanced and nutrient rich meals, scheduling recovery tools such as chiropractic care and massage, sleeping 7-9 hours per night. All this while also maintaining all other aspects of their life.
Regardless of the goal: distance, time, PR, weight loss- CONSISTENCY IS KING- even if it means only 30 minutes a day can be allotted for your goal- write out the steps to nail that 30 minutes!
5. Follow Through
Everyone LOVES to talk a big game in the fall and winter. But the #1 ingredient to all goals: sweat and grit, every single day. Being committed to a goal when you are feeling good and life is all rainbows and butterflies is one thing. True commitment to reaching your potential and goals only comes from choosing to follow through with the day-in-day-out steps. As mentioned above, make that goals and commitments contract with yourself and/or coach and then set alarms, put reminders up throughout your house/car/office, tell 1-2 people about your goal so they may hold you accountable and every night, ask yourself, "Did I follow through today?”
As I have said many times, "Don't let your mouth run faster/further than you are willing to take your body."
In other words, DO whatever it takes, every single day.
Setting goals no doubt is exhilarating... My hope is that you will use a few or all of these steps in order to map out your 2018 successes.
If you have any questions or would like to further discuss these steps, please email: Amari@playtri.com