A new year is the perfect time to adopt more desirable behaviours in the hope to live a happier and healthier life. More often than not these aspirations will not manifest into victory.
My intention for this blog is to identify the common errors people make when deciding on their new year’s resolutions and how you can construct a keep-able promise in 2020.
#1 Too much too soon
Setting unrealistic goals at the start of the year in the hope that you can transform yourself overnight.
Instead of trying to change everything at once, it is better to make incremental changes that can be more easily achieved. By setting realistic goals that can be altered over time, success is more likely.
If your goal is to start going to the gym, then begin by working out once or twice a week. Once you have this mastered, consider adding an extra visit. Trying to go from no exercise to working out every day is not the way forward.
#2 Not identifying your ‘why’
Not understanding the reasoning behind a resolution.
Having a good motivational drive is integral to success. It’s important to identify why the goal is important to you on a personal level.
You may want to work harder at University, but it is important to uncover why is this important to you? Maybe it is because you want to graduate and secure your dream job. Whatever your reasoning, make sure you identify it and use it to motivate your behaviours.
#3 Wishy-washy goals
Setting a haphazard goal with no specificity or personalisation.
Keep the goal relevant to you and include fine details. The more specific you can make your goal, the more vivid it will be in your imagination and the more encouraged you will be to succeed.
Adopting a healthy diet is always a popular resolution but this leaves much ambiguity. Think about what a healthy diet for YOU would look like. For example, ‘I will eat five portions of fruit or vegetables each day’ is much more specific than ‘I will eat a healthier diet’.
#4 Not checking in
Not measuring or tracking progress will result in the inability to know how you are doing and whether changes need to be adopted for success.
Keepings a written record of your progress with help to sustain the ‘can do’ attitude, keep you accountable, and ensure you are moving in the right direction.
If your goal is to drink more water, then the only way to know if you are succeeding is to track how much you are drinking each day.
#5 Not setting the date
Without a deadline of achievement, motivation can dwindle and often the attitude of ‘I will do it tomorrow’ is adopted.
Set an end date for targets to keep the pressure on and stop any avoidance of the tasks at hand.
If your goal is to run a 10km then enter yourself in an event at the start of the year. The pressure of a looming race is sure to keep you motivated.
#6 All or nothing attitude
Giving up completely when something goes wrong.
Accepting that slip-ups are likely and are a part of the behaviour change process. The ability to pick yourself up and carry on after a setback is vital for triumph.
Does the occasional sweet treat completely undo an overall healthy diet? No, of course not! As long as you’re making positive choices 80-90% of the time, don’t sweat the occasional indulgence.
#7 Enduring not enjoying
No one can bring themselves to do something they hate consistently, so planning a resolution that you will dislike doing is not going to work.
The best plan is one that causes the least interruption to your daily life and one which you can appreciate.
Participating in a sport you love rather than dragging yourself to the gym will be much more effective in any fitness venture.
About the author: Laura Smith is an athlete who has been a Sundried ambassador since 2017.
How do I create a Workout Plan?
Getting the right support for your training plan will mean the difference between success and failure. You do not need to identify your SMART goals alone. If you want some free tips, connect with the Sundried Personal Trainers on our app.
For the final part of my Sustainable Athlete series, I want focus on how we can use our reach as athletes to encourage others to adopt more sustainable behaviours using my "Tell, Show, Do" approach.
Opening up conversations about sustainability is the first step to getting others on board with the movement. It’s often hard to start discussions about the environment without others feeling personally attacked but there are ways to navigate these tricky conversations without causing offence.
Here are my top tips for creating a conversation that will get others excited about becoming greener:
One of the best ways to communicate about the planet is indirectly through social media platforms, avoiding direct conversations and reaching larger audiences. For instance, every now and then share an article or video about environmentalism on your Facebook, Twitter, or Instagram stories.
Talk from a personal perspective
Focus on things that you have found attainable and encourage others to do the same. I use examples of how I am acting sustainably by shopping at charity shops for my clothes and buying food from my local farmers market. By talking from experience, it removes the barrier of perceived unattainability.
Turn a sustainable action into a selfish one
People tend to understand a selfish action more than a selfless one. If someone believes they will benefit from an act, then they will be more likely to try it. For instance, I tend to talk about how going vegan has improved my overall mental and physical health as opposed to the ethical and environmental reasons I decided to move to a plant-based diet.
Get your facts right
Doing the correct research and understanding the facts are imperative before engaging in any conversation around the environment. If you are quoting credible sources and using scientific research, others will be more likely to listen and learn. Bad information will only invalidate your arguments.
Practicing what you preach is imperative. It is important that others recognise that you are implementing sustainable behaviours into your life. Individuals will be curious about what you are doing which opens up a door for non-confrontation dialogue around sustainable living.
Ensure that all your efforts aren’t going unnoticed and showcase your sustainable efforts using these top tips:
Use social media
Shamelessly brag about your sustainable actions by posting them online for all to see. This will encourage others to wise up to the movement and do the same. I often post my thrifted wardrobe to demonstrate that shopping at a charity shop doesn’t mean dressing like your Grandma.
Show people how it’s done
If you want your friends to get amped about shopping plastic free, take them on a trip to your local farmers market. If you want your Mom to realise how much fun shopping second-hand can be, take her to a really nice vintage boutique full of her favourite designers. If you want your grandparents to embrace a plant-based diet, invite them over for a vegan dinner party.
It’s no longer good enough to solely focus on your own actions when it comes to living a sustainable life. We now need to be striving for a global shift in behaviour to save our planet. Ensure that you are using your knowledge and reach in a positive way to help contribute to educating and encouraging others by following my ‘Tell, Show, Do’ approach.
About the author: Laura Smith is an accomplished triathlete and has been a Sundried ambassador since 2017.
Vanrisch is a top level triathlete who started out with mountain biking before making the transition to triathlon. He now competes in Ironman races and even met his fiancee when she was training for one so it's definitely a lifestyle!
Have you always been into sport?
That’s an easy one…yes! Apparently it started as early as my first year of school, doing laps of the school playground. Running has always been a constant in my life. Over the years I’ve tried my hand at all sorts, from rugby in school to national level kickboxing, snowboarding (I’m a qualified instructor), cross country and downhill mountain biking and then more recently triathlon.
What made you decide to enter triathlon?
I had a couple of big accidents whilst downhill mountain biking about five years ago. I was unable to mountain bike for nearly a year, but my doctor said I could ride a road bike. I used it as a way to stay fit and see new places by travelling further and further afield each week and from there my love for road cycling just grew and grew. I then moved to London which makes mountain biking difficult and so I concentrated on cycling and running both commuting and in my free time. From there it was a natural progression for me to start competing in multisport events. Plus, I met my fiancée around this time and she was training for her first Ironman, I may have been trying to impress!
What’s been your best race to date?
Hmmm, I had two really good races last season. The first was the European Olympic Distance Championships in Lisbon, Portugal. I went there with the intention of just doing the race as part of a build up for some races later in the season and therefore I had low expectations. I think the course suited me well and I had one of those rare races where things just go right from start to finish. I ended up coming 4th in my AG and 21st overall which was a surprise to say the least! The second was Challenge Peguera, Mallorca 70.3 in October 2016. I’d had a long season already when I turned up in Mallorca plus this was a rough sea swim followed by a hilly bike course in hot weather. Not exactly ideal for me. I had a pretty bad swim which left me with a lot of work to do on the bike and run. I didn’t panic, got my head down and executed my plan as intended. There were a few moments on the run where I wanted to find a dark corner to hide in but I stuck at it and finished strongly. I won this race for my AG and came 22nd overall. I think I even took a few pro scalps too!
And your proudest achievement?
I’m not someone who shouts about my races too much, I hope, but my close friends and family help me to see things clearly sometimes. I’m told I should be really proud of my swimming as two years ago I couldn’t swim (a single stroke) and I swam 30 minutes for a 1900m middle distance swim last season. Personally, I’m really happy that I managed to qualify for GB Age Group in my first ever Olympic Distance triathlon at the Little Beaver Triathlon in 2015. I was so inexperienced that day but I gave it my all, just like I do every race.
Have you ever had any racing disasters / your toughest race yet?
My toughest race to date was actually the last one I did, the Ballbuster Duathlon in November 2016. This race involves doing a run lap around and up Box Hill in Surrey (part of the 2012 Olympic road race course), followed by three laps on the bike and another lap running. The weather was dreadful that day with low temperatures and driving rain. I sped off from the gun racing against one of my club mates which led to my implosion on the first lap of the bike. I wasn’t dressed properly for the weather and as tiredness set in so did the cold. By lap three I was shivering so hard I could hardly hold onto the handle bars! The final run lap was more of a crawl, I was so fatigued. Climbing Box Hill was the worst 10 minutes of my year. I was helped off the finish line by a really nice volunteer as I couldn’t walk anymore. It took me until January to recover, that race truly lived up to its name.
How do you overcome setbacks?
One step at a time. I try to remain objective, look long term and create a realistic plan. I have a great support network around me who are always willing to tell me the truth, without them I’d be lost.
What is the best bit of advice you wish someone had told you before you started competing?
Long term planning and consistent hard work will pay dividends.
What are your goals for 2017?
This season I’ll be racing almost entirely the 70.3 distance starting with Ironman 70.3 St. Polten in Austria in May. I’m not yet sure how competitive I can be at this distance so it’s difficult to say. I’m going to set out my goals based on this race but come the end of the season, as long as I’m still improving, getting faster in the water and I’ve still got a smile on my face then it’s all good! Oh, and I’d like to run a sub-1:15 half marathon off the bike too!
Who do you take your inspiration from?
My inspiration in sport has always been former 200m & 400m world record holder Michael Johnson. As a kid growing up in the 90’s I had dreams of being a world-class runner. My mum bought me his autobiography “Slaying the Dragon” from a discount bookshop, which can only be described as a combination of the story of Michael’s life and a self-help book. The dos and don’ts of being successful in sport, in business and in your personal life. He would talk about how his achievements came through research, structured planning and good old hard work. He was always an unbelievably gifted athlete but he never rested on his laurels, he studied hard at school to prepare solid foundations for his future. This all resonated with me.
What do you like about Sundried and what’s your favourite bit of our kit?
As I have grown older, I’ve gained a greater appreciation for the natural environment and the ever increasing impact we have on it. To protect the future of our planet, we all need to start finding news ways of living that reduce the damage we are causing to it. I love working with Sundried because they are a forward-thinking, producing great technical apparel in a sustainable, conscientious, low carbon way. They are really trying to make a difference, not to mention their apparel is great quality, fashionable and is incredibly comfortable to wear.
Heather is a personal trainer who also competes in the sport of triathlon. She talks to Sundried about how she got into the sport and her top tips to stay motivated.
Please tell us about sporting events you have taken part in or have coming up.
I tried my first duathlon on a hybrid bike because I enjoyed running and cycling occasionally, from that race I got the bug for racing. I then bought a road bike and at my second full duathlon (10k run, 40k cycle, 5k run) I qualified to compete for my age group at the European Standard Duathlon Championships. I then had a great year (apart from getting hypothermia at Europeans!) with my highlights winning third place at the British Championships and winning second place at Nationals. I also qualified for the World Championships in Adelaide, but with more bad luck I stress fractured my femur just before the race so could hardly run during that race which was a bit of a disaster. After nearly a year of injury, I am now back and with new goals. The A race this year is a half ironman - Weymouth 70.3, (now that I've learnt to swim) and a few triathlons to get race ready. I am also participating in the Maratona des Dolomites in July and have been working hard on my biking.
Tell us about your journey to fitness? Where did it all start?
I got into fitness during university where I studied Equine and Human Sports Science, I discovered a love for sports (rather than horses) and after graduating, qualified as a personal trainer and started working as a fitness instructor and spin instructor. This is when I started running, and teaching spin started my love for cycling. I then joined a cycle and running club and from there Duathlons and Triathlons started.
What are your training goals now?
My main goal is to stay injury free and complete Weymouth 70.3 in a decent time. I also have specific cycling goals and run times I want to hit by the end of the summer.
Tell us one unusual fact we wouldn’t know about you:
I love peanut butter!
What would future you, tell yourself when you were starting out?
Rest and recovery is just as important as training.
Do you follow a specific nutrition plan? If so, what/when do you eat?
I eat healthily but still have treats after hard training. I don't stick to a diet but monitor my macros to ensure I get enough carbs and protein in my diet to fuel my training and help me get the best results.
What do you do to keep your clients motivated? Do you have any top tips to keep motivated?
I always make sure each client has a short term and long term goal. I recommend you always measure your progress to stay motivated. I also believe all training should be fun, if you don't enjoy a sport or type of training find one you do enjoy, that will keep you motivated.
Talk us through your training regime.
I normally train 10-12 hours a week, sometimes more on harder weeks and less on recovery weeks. I always have 1-2 Strength sessions a week to reduce the risk of injury, I incorporate two runs (normally an interval session and a long run) two turbo sessions on the bike, two swim sets, one long bike ride with a club (this is fun and social which is important) . Plus a spin class I teach and a HIIT class I teach. 3 days a week I train twice a day so I always make sure I have an easier day in there.
How do you keep your fitness knowledge up to date?
I read a lot of sports science articles and attend at least 1-2 courses a year.
What are your top 3 trainer tips?
- Quality over quantity.
- Always enjoy training.
- Have a goal.
If you could only do one workout for the rest of your life, what would it be?
Running intervals, I find them the toughest and want to be sick but always feel amazing afterwards!
Why work with Sundried?
I love the idea of ethical clothing and the work ethics and intentions of the company, I also think the clothes are very well made, great quality, stylish and super comfortable. The bib shorts are my favourite item on a long ride.
Favourite fitness quote:
Life is like a bicycle: to keep your balance you must keep moving.
It is no secret that many sports are still very male-dominated and that getting into sport as a woman can be intimidating and down right hard work. We bring you three of the world's most inspiring female athletes from all different sports to show you how women can excel in sport and that we are just as talented as the guys!
Katrin Davidsdottir - CrossFit
CrossFit is one of the rare sports in which men and women compete side by side, instead of in separate leagues. Katrin Davidsdottir is an Icelandic athlete who won the title of Fittest Woman On Earth two years running in 2015 and 2016 at the CrossFit Games. At only 24 years old, she shows a grit and determination that is truly inspiring and her strength and speed are impressive to say the least. With a clean and jerk PB of almost 100kg, she can out-lift most men and proves that women can be just as strong and powerful as men.
Dame Kelly Holmes - Athletics
Dame Kelly Holmes has set British records in numerous events and still holds the records in the 600m, 800m, and 1000m distances. She has served in the British Army and won double gold at the Olympics in Athens in 2004. She has run a 4:28 mile which is quicker than most men, and in 2009 was appointed president of Commonwealth Games England, a post previously held by a man for 15 years. Since her retirement from professional athletics in 2005, she has done a lot of charity work and is very outspoken about mental health issues. She continues to be a major role model for women everywhere.
Lucy Charles - Triathlon
Lucy Charles has gone from strength to strength in her triathlon career, reaching its pinnacle so far with her incredible win at Ironman Lanzarote in May 2017 and second place victory at the Ironman World Championships in Kona, very close behind Swiss Daniela Ryf. Triathlon is a hugely male-dominated sport and Lucy continues to show how women should be inspired and motivated to take part. Having never even ridden a road bike before 2014, it's incredible that her Ironman World Champ time of 08:59:38 placed her 38th overall out of 2,455 athletes, meaning she beat literally thousands of men in this male-dominated sport.