EXPERT TIPS TO RELIEVE BACK PAIN, SET GOALS AND STAY ACTIVE (WITHOUT GETTING STUCK)
Jan 23, 2025How to Create Health and Fitness Goals That Stick
Achieving health and fitness goals can feel overwhelming, but with the right mindset, tools, and community support, you can build a routine that not only helps you feel better but also lasts a lifetime. Let’s break it down into three simple steps: identifying your goals, creating a game plan, and building consistency through proven techniques like habit stacking and nervous system regulation.
Step 1: Identify Your Top 3 Goals
To start, ask yourself these questions to clarify what you truly want to achieve:
- What are the top three things I want to improve about my health and fitness?
- Why are these goals important to me? (e.g., reducing pain, gaining strength, feeling more confident, or improving daily function.)
- What challenges have held me back in the past? (Think about time constraints, motivation, or lack of support.)
- How can I overcome these challenges? Consider practical solutions such as time management strategies, enlisting support from the community, or breaking down goals into smaller, manageable steps.
Write down your answers and prioritize the top three goals that resonate most deeply with you. Whether it’s relieving chronic back pain, increasing core strength, or simply moving more throughout the day, having clear priorities will keep you focused.
Step 2: Create a Game Plan
Once you’ve identified your goals, it’s time to create a step-by-step plan:
- Set a Routine: Commit to small, actionable steps. For example, dedicate 15 minutes each day to follow along with the videos in the Core Power or Lower Body courses included in your Retrain Back Pain membership.
- Incorporate Nervous System Regulation: Start your routine with a Back in Balance breathing technique or a calming practice to signal safety to your body and prepare it for healing and movement.
- Schedule Your Replays: Block out time to watch Retrain Back Pain Coaching Call replays. Use these as both learning opportunities and motivation to stay engaged. Try habit-stacking by listening to the replay while you go for a walk.
- Add Rewards: Celebrate progress—no matter how small. Whether it’s treating yourself to a relaxing bath, enjoying a favorite snack, or marking milestones on a tracker, positive reinforcement keeps you motivated.
Step 3: Build Consistency with Habit Stacking
Habit stacking is a powerful way to make your new routine stick. Pair your new health habits with existing ones. For example:
- Do a quick posture reset after brushing your teeth.
- Roll out your back with a therapy ball before or after watching TV.
- Practice mindful breathing during your morning coffee or tea or whenever you bathe.
These small shifts help your routine become second nature over time.
Step 4: Lean on Coaching and Community
You don’t have to do this alone. The Retrain Back Pain Community provides access to coaching, resources, and a support network to keep you accountable and troubleshoot challenges. Engage in live coaching calls, ask questions in the community forums, and share your wins. Your community is here to cheer you on!
Step 5: Practice Positive Self-Talk and Resilience
Progress over perfection is the mantra. If you miss a day or fall off track, remind yourself that it’s okay. What matters is your ability to reset and keep going. Acknowledge every step forward, no matter how small. Obstacles and setbacks are part of the journey—use them as opportunities to learn and grow.
Final Thoughts
Your health and fitness journey is a marathon, not a sprint. By identifying your goals, creating a realistic plan, and staying consistent with the help of tools like habit stacking and nervous system regulation, you can create lasting change.
Most importantly, lean into the power of community to ensure your success. Engaging with others in the Retrain Back Pain Community provides accountability, motivation, and the collective wisdom needed to overcome challenges. Remember, the key to success is resetting when needed and celebrating each step forward.
Together, we can achieve incredible results!
