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I wish I could tell you that weight loss and optimal health is a short and easy process. The reality is it is not. It is challenging to change deeply ingrained habits. It is challenging to eat foods that you either are not used to eating or simply don’t like as much as the less healthy foods.

It is not easy to exercise consistently and move your body more. It is not easy to believe in yourself after many failed attempts at weight loss, optimal health, etc. This is why it is so important to work with a Boise personal trainer, have a supportive group of friends and family, and have a place to go where you are supported, making it easier to do the hard things. Because YOU can do hard things and losing weight, optimizing your health, and getting fit is no different.

“You can do it. We need to make sure we set you up for success.”

You need to implement a few fundamental principles to set yourself up for success. These are not difficult or complex, yet very few people take the time to do them. Don’t be one of those people. Implement these things into your life, and your weight loss and optimal fitness goals will be all but guaranteed to be achieved. We help people implement these steps at Kvell Fitness and Nutrition with our Boise personal trainers and staff.

The first thing you need to put into place is a set of firm goals. You may be thinking, “here we go again with the goal setting.” (Eye roll) Yes, goal setting, but possibly a little differently than you have done before. You need to set three types of goals: visceral goals, target goals, and action goals. Most people set just one of these, and most don’t even do that well. Can you guess which category of goal most people set? If you chose target goals, you would be correct.

A few examples of targets goals, the way that most people set them, are:

I want to lose 15 lbs.
I want to be able to run a marathon.
I want to feel better.

These are a start but not very good in clarity or positivity—a few quick things to help you set better target goals. First, you want to have a deadline, you want it to be quantifiable, and you want it to be stated in the positive.

Here are a few examples of optimally written target goals:

I will weigh 180 pounds by January 1, 2024.
I will run in the Boston Marathon on April 18, 2023.
I will increase my average energy score to an eight by December 25, 2025.

Do you see the difference? The second set has specific, measurable targets with a deadline and are stated in the positive

Next up, we have visceral goals. Visceral goals tie feelings and emotions to your target goal. Without tying emotion to a thing, it is far more challenging to keep going when the going gets tough. Emotion serves as a supercharger for goal achievement when we can attach it to our target and action goals. The visceral goal is the why you want to achieve something.
A good way to get to the core of the why is to ask yourself, “why do I want to achieve my goal?” Then ask yourself why the answer to that question matters. Then ask again, why does that matter. Repeat for a total of five “why” questions. By the time you have asked why five times, you should be pretty close to the root why for your target goal. Visceral goals should feel like a gut check, a gut punch, and a gut wrench if they don’t keep digging until they really mean something to you.

The third type of goal is the most important because it is where the rubber meets the road. The action goals are the daily, weekly, and monthly actions that we must take to achieve our target goals. Our Boise personal trainers focused the most on these because you are guaranteed to never achieve your target goals without them.

Here are a few target goal examples:

Attend three Kvell training sessions
Hire a Boise Personal Trainer
Eat six servings of protein per day
Eat vegetables at every meal
Drink half my body weight in ounces daily
Meditate for 20 minutes per day
Get 10,000 steps per day
Go to bed at 10:00 pm every night

You get the idea. So, you have some work to do. Set your three types of goals. Once they are set, take immediate action on your first action goal to get out of inertia and into motion towards your goals.

The fourth piece of the body transformation puzzle is your physical environment. Optimizing your physical environment helps to reduce temptation and thus spare your willpower for when it is really needed. You likely have three main physical areas of your life.
Your house, your car, and your workspace. You want to optimize these spaces by eliminating tempting junk foods, creating a space that promotes activity and fill with motivational images and quotes. Make your physical spaces a sanctuary for optimal health and wellbeing.

Lastly, you need to set up an accountability system. We are very bad at being accountable to ourselves. A Boise personal trainer like our coaches at Kvell fitness

can be a part of your accountability system. The stricter your accountability system is, the more you stack the cards on your deck.
A sound accountability system will have deadlines, frequent check-ins, a penalty, and a reward. We recommend you find somebody to be an accountability partner with. Make sure this person will hold you to the plan without letting you off the hook.

One crucial area you must focus on is your support group. If you are constantly around people who do not live the way you want to live, don’t believe in you, or are trying to keep you from accomplishing your goals, you will find it next to impossible to achieve success. Often these people are wolves in sheep’s clothing. They may act like they support you and want you to succeed with their words, but their actions show different.

They may talk poorly about you behind your back, invite you to events and functions that directly oppose your goals, or simply not provide the support you need when you really need it. These people come from different social circles, from coworkers to friends and even family. Get around people who you want to emulate and be like. Get around positive people who will go on the journey with you and help you out.

Surround yourself with people who really care about your success or, at minimum, are living the way you want to live. We have a thriving community at Kvell Fitness of these people, and that’s the awesome clients we have. We, of course, also have our amazing Boise personal trainers to help you, which takes me to my next point in setting yourself up for success.

You must get a coach. We call our Boise personal trainers coaches. What is the role of a coach? A coach’s job is to assist you in learning the necessary skills to achieve your target. This does not mean them doing the work for you, as much as most people would love that to be the case. Working with a coach can sometimes be frustrating because they force you to do the work and learn the skills.

Yes, it would be easier if your Boise personal trainer followed you all day, cooking all of your meals, slapping the junk food out of your hands, reminding you to walk and workout, etc., but that is not reality. If you want lifelong weight loss and optimal fitness, you have to put in the work and develop the necessary lifestyle habits. For 99% of people, this will only happen with the knowledge, expertise, and support of a coach. Read this article for more info on why to hire a Boise Personal Trainer at Kvell Fitness and Nutrition as your coach.