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Achieving Your Goals in 2013: Preparing Your Survival Kit

Achieving Your Goals in 2013: Preparing Your Survival Kit

As the new year has started, it’s time for us all to begin thinking about what we’d like to achieve over the next twelve months.

In setting out in pursuit of your goals in 2013, it’s likely that you’ll first throw yourself headlong into the incredible adventure ahead, filled as it’s likely to be with its own successes and struggles, monumental triumphs and maybe the odd moment of tragedy, yet—like all adventures—it pays to be prepared.

Without proper planning and preparation, and without packing your all-important survival kit, chances are that you’ll encounter all kinds of hazards and situations which you won’t be able to deal with effectively. With that in mind then, here are four vitally-important tools you should arm yourself with as you set out on an adventure in pursuit of your goals.

1. A Map

Pretty obvious right? After all, who sets out on an adventure without a map?

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In this particular case, the routes plotted on your map won’t be highways and byways drawn by some skilled cartographer. Instead, they’ll chart a course from your present location to that magical destination known as success.

When you create your map, you need to draw up three crucial things:

  • Point A 

Where are you now? What is your life like? What do you hope to change or improve by setting out on this adventure?

  • Points B through X (and any others you may need to stop at) 

These are milestones you’ll need to reach in order to make it to Point Z. Without keeping an eye out for these milestones, how will you know if the pursuit of your goals is on course? Plotting your Points B,C,D and so on will also help keep you motivated: as you pass one milestone after another, you’ll be more determined to keep going.

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  • Point Z 

These are your completed goals—the hidden treasure that is the whole purpose of your adventure.

2. Your Compass

Most intrepid adventurers require a compass of some sort. Most often, these tell us which way is north, which is south, which way we should go and which we shouldn’t.

For our pursuit of goals however, we need a different kind of compass. We need one which will tell us which action is right, which action is wrong, what we should do, and what we shouldn’t do.

Like a number of people, I prefer to think of this as a “moral compass”. You may decide to call it a list of values, your own personal Ten Commandments or anything you like. The point is to have a good idea of what is driving you, what values you hold closest, and what you are (or are not) prepared to do to complete your adventure.

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Some people write this out as a manifesto, others don’t. Do what works for you, but don’t set out without your compass!

3. Supplies

Only a fool would set out on adventure without taking adequate supplies with them.

The brave explorers who cross deserts, oceans and even deep space may take food, fuel, medical supplies and tents: on our adventure, we’ll need to take anything we feel would help us pursue our goals. Before setting off, take an inventory of what you have at your disposal. Consider things such as:

  • Material possessions
  • Financial assets
  • Books, computer programs, reference materials
  • Friends, family members, or colleagues who could help you

Ask yourself how what you have right now can help you achieve the things that matter the most to you.

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It’s also helpful to take an inventory of the things we don’t have, but will need at some point down the line—that way, we can barter, trade and negotiate with all the fellow adventurers we’ll meet along our journey to help each other out.

4. Journal

When the day comes that you’re revered as the most excellent adventurer on the planet, when you’ve reached the summit of your goals and find yourself sitting by an open fire smoking your victory cigar, other people will want to know how you did it. Make sure that you never forget both the highs and lows of your adventure; that you document how you overcame obstacles, discovered things you never thought possible and ultimately achieved your goals, by documenting the process.

Keeping a journal also has another, perhaps even more important, benefit: it allows you to track your progress. Keeping tabs on where you’ve been so far should at best keep you motivated, and at worst, keep you on course. Keep a hard-copy journal or start a blog—do whatever you need to do to make sure you never forget the epic journey you’re about to undertake.

Got all that? In that case, I wish you well, oh brave adventurers, and hope you have a wonderful and successful 2013.

Featured photo credit:  Survival kit on a wooden table via Shutterstock

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Chris Skoyles

Coach, and trainee counsellor specializing in mental health and addiction.

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Last Updated on September 18, 2020

7 Simple Rules to Live by to Get in Shape in Two Weeks

7 Simple Rules to Live by to Get in Shape in Two Weeks

Learning how to get in shape and set goals is important if you’re looking to live a healthier lifestyle and get closer to your goal weight. While this does require changes to your daily routine, you’ll find that you are able to look and feel better in only two weeks.

Over the years, I’ve learned a lot about what it takes to get in shape. Although anyone can cover the basics (eat right and exercise), there are some things that I could only learn through trial and error. Let’s cover some of the most important points for how to get in shape in two weeks.

1. Exercise Daily

It is far easier to make exercise a habit if it is a daily one. If you aren’t exercising at all, I recommend starting by exercising a half hour every day. When you only exercise a couple times per week, it is much easier to turn one day off into three days off, a week off, or a month off.

If you are already used to exercising, switching to three or four times a week to fit your schedule may be preferable, but it is a lot harder to maintain a workout program you don’t do every day.

Be careful to not repeat the same exercise routine each day. If you do an intense ab workout one day, try switching it up to general cardio the next. You can also squeeze in a day of light walking to break up the intensity.

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If you’re a morning person, check out these morning exercises that will start your day off right.

2. Duration Doesn’t Substitute for Intensity

Once you get into the habit of regular exercise, where do you go if you still aren’t reaching your goals? Most people will solve the problem by exercising for longer periods of time, turning forty-minute workouts into two hour stretches. Not only does this drain your time, but it doesn’t work particularly well.

One study shows that “exercising for a whole hour instead of a half does not provide any additional loss in either body weight or fat”[1].

This is great news for both your schedule and your levels of motivation. You’ll likely find it much easier to exercise for 30 minutes a day instead of an hour. In those 30 minutes, do your best to up the intensity to your appropriate edge to get the most out of the time.

3. Acknowledge Your Limits

Many people get frustrated when they plateau in their weight loss or muscle gaining goals as they’re learning how to get in shape. Everyone has an equilibrium and genetic set point where their body wants to remain. This doesn’t mean that you can’t achieve your fitness goals, but don’t be too hard on yourself if you are struggling to lose weight or put on muscle.

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Acknowledging a set point doesn’t mean giving up, but it does mean realizing the obstacles you face.

Expect to hit a plateau in your own fitness results[2]. When you expect a plateau, you can manage around it so you can continue your progress at a more realistic rate. When expectations meet reality, you can avoid dietary crashes.

4. Eat Healthy, Not Just Food That Looks Healthy

Know what you eat. Don’t fuss over minutia like whether you’re getting enough Omega 3’s or tryptophan, but be aware of the big things. Look at the foods you eat regularly and figure out whether they are healthy or not. Don’t get fooled by the deceptively healthy snacks just pretending to be good for you.

The basic nutritional advice includes:

  • Eat unprocessed foods
  • Eat more veggies
  • Use meat as a side dish, not a main course
  • Eat whole grains, not refined grains[3]

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Eat whole grains when you want to learn how to get in shape.

    5. Watch Out for Travel

    Don’t let a four-day holiday interfere with your attempts when you’re learning how to get in shape. I don’t mean that you need to follow your diet and exercise plan without any excursion, but when you are in the first few weeks, still forming habits, be careful that a week long break doesn’t terminate your progress.

    This is also true of schedule changes that leave you suddenly busy or make it difficult to exercise. Have a backup plan so you can be consistent, at least for the first month when you are forming habits.

    If travel is on your schedule and can’t be avoided, make an exercise plan before you go[4], and make sure to pack exercise clothes and an exercise mat as motivation to keep you on track.

    6. Start Slow

    Ever start an exercise plan by running ten miles and then puking your guts out? Maybe you aren’t that extreme, but burnout is common early on when learning how to get in shape. You have a lifetime to be healthy, so don’t try to go from couch potato to athletic superstar in a week.

    If you are starting a running regime, for example, run less than you can to start. Starting strength training? Work with less weight than you could theoretically lift. Increasing intensity and pushing yourself can come later when your body becomes comfortable with regular exercise.

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    7. Be Careful When Choosing a Workout Partner

    Should you have a workout partner? That depends. Workout partners can help you stay motivated and make exercising more fun. But they can also stop you from reaching your goals.

    My suggestion would be to have a workout partner, but when you start to plateau (either in physical ability, weight loss/gain, or overall health) and you haven’t reached your goals, consider mixing things up a bit.

    If you plateau, you may need to make changes to continue improving. In this case it’s important to talk to your workout partner about the changes you want to make, and if they don’t seem motivated to continue, offer a thirty day break where you both try different activities.

    I notice that guys working out together tend to match strength after a brief adjustment phase. Even if both are trying to improve, something seems to stall improvement once they reach a certain point. I found that I was able to lift as much as 30-50% more after taking a short break from my regular workout partner.

    Final Thoughts

    Learning how to get in shape in as little as two weeks sounds daunting, but if you’re motivated and have the time and energy to devote to it, it’s certainly possible.

    Find an exercise routine that works for you, eat healthy, drink lots of water, and watch as the transformation begins.

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    Featured photo credit: Alexander Redl via unsplash.com

    Reference

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