If you lack of motivation, your health goals are blurry or you lost sight of your health journey - this post is for you.

We have all been there. Comes January and the thought of wanting to accomplish "something" kicks in and we are filled with energy and motivation to achieve those goals.

But when was the last time that setting NEW YEAR RESOLUTIONS actually worked for you? And if it did - share in the comments!

Building new habits

If self-help books is something you enjoy reading or a topic of your interest, I am sure you have come across a few authors who present a 3 to 5 steps on how to build habits. And don't get me wrong - it can work for you and allow you to put together the "missing pieces" on your plans to achieve your health goals.

But this is not usually the case. To build new habits, it takes knowing yourself to understand what works for you. A book, a doctor or I cannot do it better than yourself. And that is your first step.

Consistency > Motivation

Based on my research and experience, consistency is a key factor to achieve and maintain health goals - and this is exactly why I invite you to set those goals this month where you can focus on setting SMART* health goals, get results - and keep them! (*Specific, Measurable, Achievable, Relevant and Time-bond).

Motivation can do wonders. Gets you up earlier, makes you push beyond your targets and will get your initial results faster. But what happens when the motivation fades away? For various reasons, you may not shed those few pounds as fast as others in a group format. Work may be taking all your energy. Or simply, it just faded away after a few weeks of pure dedication and commitment to your health journey.

Plan how to reach your goals is a way that motivation cannot sabotage your results and your new habits cannot drain your energy.

Goal setting: not enough!

In addition to setting SMART goals, breaking them down in small steps will set you for success. Once you have pinned down what you want to achieve and a vision for yourself, planning the small steps that will take you there will support consistency and lower the risk of demotivation, procrastination, and increase your feelings of fulfilment and boost confidence and you "walk the walk".

Where to start? Follow these 5 steps:

Step 1: Get to know yourself better

It may sound irrelevant or you may think you know yourself enough (yes - you are an adult therefore...) but do not take it for granted.

Understanding your behaviours, triggers, what makes you tick, your likes and dislikes, what you truly want and what you think others think you should want... the list goes on!

Focusing on your health goals, having a closer contact with your inner self and learning from learned behaviours, habits and triggers, will contribute greatly to the planning stage of your health coaching plan. From your morning rituals to reward system and choice of exercise and foods. There is no one solution fits all - especially as each of us are unique.

Step 2: Reflect on your Life balance

Not in a philosophical or abstract way but instead in a factual, realistic approach. Using tools such as the Wheel of Life (or others that suit the purposes of health coaching), having a grasp and reflection on the areas you want to focus, you will be able to set your health goals with ease.

Step 3: Ready, Set, Walk!

No. You cannot run through goals like we may feel tempted to read a magazine (diagonally). Not going to lie - we need to keep it realistic.

Planning your steps is crucial and a progressive work you do with your coach. We walk when most want to run through them as these need to be resilient and promote consistent behaviours.

It does bring me to the fad diets subject where many go on fasts (when you want to gain muscle), intensive unsustainable workout plans (resulting often in regaining the lost weight - and more) or "proven diets" that usually gather caloric restriction and/or food replacements. Not to mention the "Ozempic wave"... lets not go there, today.

Step 4: Be kind. Choose empathy.

Self love and kindness to yourself play a role in achieving any goal your set yourself for. We are only Human and understanding when you need additional support, increase self-care or reach out to your coach/support group is important to nourish a healthy relationship with yourself and recently formed habits. Also, your coach is well equipped to understand and listen to what may be holding you back or requires another perspective on how you planned your health goals. Ideally, your support group (step 5) will also be a place for understanding and re-charge.

Step 5: Support group and accountability

Whether this will be limited to your close family and friends or you have a local community group with shared habits/values, the power of accountability is worth considering. Even if your motivation levels are not a matter of concern, being surrounded by people who are on similar journeys (at least to some extent) will solidify your habits and keep your answer to "why I started" in mind.

Today is the Day!

Here to remind you nothing needs to be "perfect" or exact for you to start. Drop the fad diets, fake news and begin the work on yourself. If you need help from a coach, we are out there - including in the NHS. Do not lose hope or sight of what you want for your health and yourself. All you need to do is start.

September is the new January.