©2016 Rachael Muldoon

Rachael Muldoon | Melbourne, Australia.


August 28, 2016

The biggest motivating factor in your success is RESULTS. If you've been finding it hard to stay on track, consider how you are tracking your progress. Your progress tracking must directly relate to your goal. If you are wanting to drop body fat then that is what you should be measuring, not your 5 km run time.


Two major factors that hold people back are this; people are too scared to jump on the scale or test their fitness. This often happens on the first go, you don't test because you are ashamed of your current state, you don't test after a day/weekend of indulgence, you don't test because you are too scared that you haven't been consistent enough and you don't see the point. Before you know it, it's been ages and you don't know if you've done anything right. 


Secondly, people tend to continue the same behaviours expecting a different result. Examples are when you get back on that crash diet that worked initially but you unfortunately rebounded from, or you continue that low carb diet because you truly believe it's the only way to go, even though you are still not in the shape you want to be, or you stick to the same set of gym classes because you feel you are working so hard.


The thing is if you are serious about results you will take that leap and test. You will test regularly because you are committed to a plan. You are prepared to be more consistent if you didn't get the results first go and if you are consistent and you are prepared to change the plan if it doesn't work.


To make the concept a little clearer I have created this system of how to continually get results. This method can be applied to any goal. Here is an overview of how you can effectively establish your own path to success. You can use the Info-graph above to follow along.


Establish Goal.

The first step is to decide on a specific outcome you wish to achieveYour goal will generally fall into the following three categories:


Shape: Relates to any change in body shape, e.g. muscle mass, tone and definition, body fat loss, weight loss, how you feel in your clothes, how your look in the mirror etc.


Performance: Relates to any physical feat e.g running, weight lifting, keeping up with the kids, keeping up with physical demands of your job, weekend sports, leisure activities etc.


Health: Relates to the experience of wellbeing, e.g. pain management, energy, mental performance or focus, sleep patterns, stress management, relaxation, happiness, management of mental and physical illness etc. 


You may have goals in one or all of these categories and you will need to establish a measurement for each one of you goals.


Measure Baseline.

There are many ways to test your baseline. You may choose more than one method for each goal. some examples include:

Shape: photos, weight scale, DEXA scan, tape measurements etc.

Performance: Run test, 3rm or 1rm (rm=repetitions maximum) tests.

Health: Blood test, pain scale, sleep records etc.


Create a Plan.

Your plan should be based around behavioural change. What are the behaviours you will employ to create the future outcome you wish to achieve. Your plan should include daily and weekly behaviours. The behaviours you employ once practiced will become second nature and will become easier. That's when you know it's time to take on more behaviours. You don't have to do everything at once but if you don't change your behaviour you will not change the outcome. 


Some examples of daily behaviours may be:

- consume 2 litres of water each day

- stick to my daily caloric goal

- train 45 minutes


Examples of weekly behavioural goals may be: 

- attend 5 training sessions

- grocery shop and meal prep

- check in with coach or support network


These examples are pretty basic. They can get more detailed as you go along, but first do the basics well! 


Be Consistent.

You need to do your behaviours consistently before retesting. I like to give my clients a consistency chart. This chart has a few items relevant to the individual. By giving my clients a consistency chart I can increase accountability and also see consistency as a percentage. If my client is only 50% consistent with the plan I will encourage them to become more consistent before changing the plan. If the client is 95% consistent and they don't see results then I will change the plan. Ultimately we can't conclude that your behaviours are affecting your results if you are not consistent. I need to see that my clients are at least 85% consistent before concluding lack of results is due to the plan.


Did You Get Results?

This is where you will retest and establish whether you found results or not.


If the answer to the question "did you get results?" is 'no' then "BE CONSISTENT".

At this point, If you are not consistent then the answer will always be "BE CONSISTENT".


If not, go back and try again. Increase consistency and retest once you have implemented the plan for some weeks. You can then retest once more.


Are You Satisfied?

Once you have some results ask yourself "are you satisfied?" and answer 'yes' or 'no'. 


If the answer is 'no', then stick to the plan and keep going. It seems you are on the right path and you will continue to do well, you might just want to give it more time.


If you answered 'yes' then establish a new goal and begin the cycle again. This way you will never go back to your previous negative state. It is important to keep moving forward to avoid the old yo yo trick. 

The common theme here is CONSISTENCY. If you can confidently assert that you have indeed been consistent in executing your plan and you're still not getting results, then it's time to change up your plan. It seems obvious but there's no way of concluding whether behaviours are effective unless you perform those behaviours consistently.


The next most important theme here is testing. As I stated earlier, results will be the most motivating factor towards continued progression and they will continue to guide your plan. You will begin to see your success, in turn growing your confidence through your new found achievements. Once you have seen results your motivation will grow and grow! So don't be afraid to test. Commit to a plan and really give it a go. Don't give up if at first you don't succeed. You can now trouble shoot and try again. 


If you need further help and guidance in establish goals and creating a plan then don't be afraid to reach out via my contact page.







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