'5 Step Progress to Achieve Your Health and Fitness Goals of 2020 Habit tracker: https://evermorepaperco.com/blog/2017/free-printable-habit-tracker Check out different home workouts you can do without equipment: http://bit.ly/homeworkoutvids Like and subscribe if you enjoy the video. Thank you for being here. Subscribe here: http://www.youtube.com/c/BettyVan Follow me: ➤ Twitch: https://www.twitch.tv/hotsummerstorm ➤ Instagram: https://www.instagram.com/bettyv94/ ➤ Twitter: @bettyMinivan ➤Snapchat: bettyvan94 Our niche blog: https://switchandclick.com/ and https://improvepowerlifting.com/ Stuff I Use: Camera Stuff: https://kit.co/bvan1412/my-camera-and-video-production-set-up Budget Calisthenics Home Gym Setup Under $100 (if going new): https://kit.co/bvan1412/budget-home-calisthenics-gym-setup-under-100 My name is Betty. Sometimes I\'m a bit goofy. I am an aspiring blogger and Youtuber. I will discuss many aspects of bodyweight fitness and calisthenics as well as log my training with bodyweight fitness since I myself am a beginner. I sit at 115-118lbs and am 5\'1\". We live a frugal and modest life. Follow me to follow this journey of fitness, finance, life, and fun. Thank you! Betty Van is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to amazon.com. As an Amazon Associate I earn a commission from qualifying purchases. Video content: Step 1: Decide your long term goal. Do you want to look the absolute best that you’ve ever looked in your life? Do you want to get a certain record for a specific lift such as bench, deadlift, squat? Are you planning on competing? Do you just want to be healthy and maintain a fit lifestyle to take care of your family and children. Write this down! A study by Dr. Gail Matthews, a psychology professor at Dominican University in California, performed a study where the result is that you become 42% more likely to achieve your goals and dreams, simply by writing them down on a regular basis. Step 2: Decide your short term goals. Everyone’s heard of SMART goals. SMART goals are a mnemonic for remembering the 5 aspects of goal setting to make your goal more likely to be met. S: Specific - clearly identify your goal and what needs to happen M: Measurable - numbers A: Attainable - make sure the goal is realistic and reachable R: Relevant - make sure the goal is related to your long-term goal T: Timely - define the time frame for your goal Let’s look at some examples: Let’s say I want to lose a certain amount of weight to be at a healthier bodyfat percentage to increase my overall health. Goal: Betty will workout 3 times per week to lose 5lbs by July 1, 2020 in order to decrease her body fat percentage. How about someone wanting to be able to pursue a certain skill? Betty will practice her handstands twice a week in order to perform a 2 second freestanding handstand without leaning against the wall by November 1, 2020 in order to improve her calisthenics skills. What about one on eating healthy? Betty will eat 3 servings of vegetables per day at least 5 out of 7 days per week in order to develop a healthy eating habit by August 1, 2020. All of these goals are realistic, have very specific measurable aspects where I can make a habit tracker or goal tracker and checkmark for each day. I love being able to track my goals, which leads us to step 3. Step 3: Track your progress. Make a habit tracker or print one out. Print it out, put your daily/weekly habit on the far left side. In parentheses, write how many times per week you have to do it. Hang it somewhere visible every single day. Keep a pen nearby. Step 4: Integrate this daily habit into your day by putting it into your calendar/schedule/to do list. I use Google Calendar and a physical agenda to plan out my week on Sundays. You can block out time (3x per week to do a workout) and then commit to it. Once you do it, check it off the list. Step 5: Reflect and do not beat yourself up. One thing that people do a lot if they miss a day is that they dwell on their failure and think that’s it, I’m done this month or this week or this year. I’ll try again next time. No, forget about it. Move on to the next scheduled time. Keep going. Things take time and be patient. If there’s no progress, reflect and look back. How many times did you do the habit, check it off, stick to the plan? If not, then keep going and stick to the plan again. If you didn’t meet your goal, was it too unrealistic? Was the time frame too short? Try the process again.'
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