Goal Setting + Habit Tracking Workbook
⌛ Does being busy make it feel impossible to stick to your healthy habits? 😩 Tired of feeling guilty for falling off track yet again? 🤦♀️ Sick of having to restart your health and fitness routine every Monday? ✅ Wish you had a way to make your habits seem simple and doable, AND actually stick with them? Then you're in the right place and there's a Goal Setting and Habit Tracking Workbook with your name on it! Make 2025 the year you FINALLY achieve your goals and create that consistent health and fitness routine you have always desired by downloading your workbook today!
Goal Setting + Habit Tracking Workbook
⌛ Does being busy make it feel impossible to stick to your healthy habits? 😩 Tired of feeling guilty for falling off track yet again? 🤦♀️ Sick of having to restart your health and fitness routine every Monday? ✅ Wish you had a way to make your habits seem simple and doable, AND actually stick with them? Then you're in the right place and there's a Goal Setting and Habit Tracking Workbook with your name on it! Make 2025 the year you FINALLY achieve your goals and create that consistent health and fitness routine you have always desired by downloading your workbook today!
Stop focusing on the outcome, start focusing on the actions.
Do your goals look like this: I want to lose X amount of weight I want to squat 100kg I want to run a marathon I want to drink more water Whilst having these outcome goals can be beneficial in giving you something to work towards, they don’t actually tell you anything about how to achieve them. Instead, I recommend focusing on actions that will make your desired outcome more likely. What actions can you realistically include into your current lifestyle that align with what you want to achieve? Set specific parameters around these actions (e.g when, where, how will you do it?) Now you have something specific to focus on, and you can celebrate the new habits you’re building into your life each day. #health #fitness #workout #motivation #wellness #womenshealth #workouttips #fitnesstips
Your actions stem from your beliefs & thoughts about yourself
"I'm so lazy", "I'm not the type of person who works out", "I'm so unfit"... Ever told yourself any of those statements? Or something similar? Now think about if you are finding it hard to establish those healthy habits you want to work on. You are? Read on… Our beliefs shape our thoughts & emotions which have a strong influence on our actions & behaviours. If you are telling yourself “I’m so lazy” or “I’m not good at XYZ” then it is likely your behaviours will follow suit as we always seek out evidence for the things that we believe to be true. What to do about it? When you catch yourself saying these things, take a second to reframe them in a positive way e.g. “I am taking steps towards my health goals” or “I am learning something new, and it is ok to be a beginner”.
Consistency doesn't mean perfection
Perfection is very rigid. Consistency allows us to be specific in our actions with enough flexibility to move with the ebbs and flows of life, without giving up on our goals completely. Developing consistency is actually much harder than it sounds as it requires a lot of self-reflection, and often a switch from the ‘all-or-nothing’ mindset we are so used to. But it is so worth it. Small steps often will have you much further along than doing the “perfect” thing for a few days/weeks and then stopping 💚 #health #fitness #healthylifestyle #lifestyle #goals #journey #workout #fitnessjourney #motivation #healthjourney #wellness #womenshealth #fitnessbeginner #healthcoach #healthandfitnesscoach #fitnesscoach #nzhealthcoach #nzfitnesscoach #fitnessgoals #fitnesstips #workouttips
One question to ask yourself if you are finding it hard to stick to a healthy lifestyle
✨What would it look like if it were easy?✨ Often, we don’t stick to things because we make it too hard for ourselves, things become too overwhelming, and we lose trust in ourselves that we will follow through. But what if we actually focused on making things easier? Here’s an example related to meal-prepping. Feels too hard? What would it look like if it were easy? Perhaps: 🔹Buying microwaveable rice or tinned/frozen veges to reduce prep time or 🔹Cooking extra at dinner so you have leftovers for lunch What feels easy to each of us is going to be different. Find your level, and run with it. #health #fitness #healthylifestyle #workout #fitnessjourney #motivation #healthjourney #wellness #womenshealth #fitnessbeginner #healthcoach #fitnesscoach #fitnessgoals #fitnesstips #workouttips
Action is the pre-cursor to motivation
Often we sit around waiting for motivation to do something. We think that in order to take action, we need to feel motivated. But in reality… ACTION ACTUALLY LEADS TO MOTIVATION 🤯 Have you ever thought “oh I’ll just do the vacuuming” then next minute your house looks like a 5 star hotel? Think about something you really want to do if only you had the motivation. Now think about the first small step towards completing that thing. For example, you want to do a workout but are not motivated. The first small step could be putting on your workout gear. Don’t wait for motivation to come. Set small specific actions you can do straight away that will get you closer to achieving your goals. #health #fitness #workout #fitnessjourney #wellness #womenshealth #fitnessbeginner #workoutmotivation
How to stay "on track" to achieving your health/fitness goals
Often when we want to make changes to our health/fitness we take the most drastic measures: 🏋️♀️ Working out EVERY day of the week 🍔 NO takeaways 🥗 Strict dieting 🏃♀️ Super high intensity workouts And tbh the extremes are easy. Going all or nothing is easy. It’s finding moderation, balance and consistency that’s hard. You’ll be much further along with your goals by making small changes consistently, then you will be if you do the drastic changes for a couple of weeks then stop. Your health and fitness journey is for life. Don’t rush it ☺️ What is a small change you can make over the next week to move you further towards your goals? #health #fitness #healthylifestyle #workouttips #fitnessjourney #motivation #womenshealth #fitnessbeginner
Do you say to yourself “Oh I’m so bad for eating that…” or “I was so good today, I did a workout”…?
What if, instead of seeing your choices as being good or bad, you shifted your perspective to understanding that there are choices that move you closer to your desired outcome, and choices that give you the opportunity to learn more about yourself. By removing the ‘bad’ statement, we can dive deeper and consider why did I make that choice? Was it because I did really want it and it brought me joy? Was it because all of my friends were doing it? We can also ask ourselves questions when we make the 'good' choices. E.g. Why was I feeling motivated for my workout today and not the other day? Why did I have so much energy? This information can help you plan for future similar scenarios, and keep you on track to getting where you want to be. #health #fitness #fitnesstips #healthyhabits
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The best time of day to workout is...
Whenever fits your daily routine. All workouts count regardless of the time of day they are completed. What is most important is that you are doing it consistently, and it makes you feel good. It can take time to figure out what works for you, so here's some things to consider: - If you workout in the morning but find yourself crashing during the day, trial an afternoon/evening workout and see how that feels - If you workout at night, but then have a hard time sleeping, see how a morning/daytime workout feels - If you feel like you don’t have any time at all in your day to workout, try breaking it into 3, 10 minutes blocks at various points in the day It's all about trial and error! The best time to train is going to be whenever fits into your lifestyle. When do you workout?
Do any of these sound familiar?
- You want to start working on your health/fitness but there seems to be to many things to focus on. It is so overwhelming that you just don’t start. - You have started working on your health/fitness, but you quickly become unmotivated because you can’t seem to do all of the ‘right’ things ‘perfectly’ so what’s the point? Here’s a tip… focus on what you CAN do. Not what you think you MUST do. If you can’t get to the gym 4-5x a week, but you can go 1-2x then do that! If you can’t fit in any workouts, or are feeling particularly stressed/burnt out then focus on getting vegetables in at each meal, or going to bed 30 minutes earlier. Figure out what it is that you CAN focus on, and do the thing. So, what is it that you CAN do over this weekend to keep you moving towards your goals?
2 tips to increase your consistency with your healthy habits.
Consistency is key to achieving your goals, but maintaining consistency isn’t always easy! Here are two ways you can keep the momentum going: 1. Remove all of the guesswork Decide exactly when, where and how you will take action. Reduce any last minute decision making by pre-packing your gym bag, laying out your clothes the night before, having a structured plan, prepping your lunch the night before etc. 2. Have a back up plan. If you have some common struggles that always seem to get in the way of you completing your workout, create a back up plan for what you will do if this happens. I like to use ‘If…then’ planning. For example, ‘IF I am working late and it is too dark to run outside, THEN I will complete a home workout’. How could you incorporate these tips into your routine?
The most valuable thing I have learnt about health and fitness since becoming a mum is...
To give myself grace when things don't go to plan. I always have the best intentions when it comes to health/fitness, but having a little one completely dependent on me has been a new world to navigate, and sometimes my original plans do not get stuck to. And that's ok! It is ok if I don’t finish my workout. I still showed up and got done what I could. It’s ok if I feel like going for a walk instead of a run because we had a rough night. It's ok if I didn't get anything done at all. I can still try again tomorrow. Maybe this isn’t my season of adhering to plans 100%... but when ever is? What is important is that I focus on doing what I can, when I can, and show up consistently in even the smallest of ways. Are there any areas where you may need to give yourself a bit of grace?
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If there were no ‘rules’ around health and fitness, what would it look like to you?
Your health and fitness journey can look however YOU want it too. When starting on a fitness journey it can be easy to create this ‘ideal’ of what a healthy and fit lifestyle looks like based on things that we read or that we see, especially on social media. A lot of these things that we think we “should” or “need” to be doing can feel so far from our current identity that it almost seems impossible to reach, or we feel like we have to make drastic changes to our current lifestyle and sacrifice things that we enjoy to get there. But guess what? YOU get to decide what your healthy lifestyle looks like and the habits you create to get there.