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How to succeed with your New Year’s resolutions

So you want to be more active in 2019, how is it going so far?

According to the Forbes magazine only 8% of all New Year’s resolutions are successfully achieved. There is a wide variety of reasons why people fail to reach their goals. Some people set too many challenges, others don’t have a plan of how to reach their goals. And sometimes we can be a little unrealistic about the amount of time and effort we really want to invest. Many people that we see coming for physiotherapy at the beginning of January have started with great intentions. But have gone completely gung hoe into their challenge and have broken themselves in the first weeks, before they really got started.

If you want to be successful with your New Year’s resolutions this year, you have got to be SMARTA! Make your goal specific, measurable, achievable, relevant, time-bound and adaptable.

Specific

Don’t set a vague goal like “I will get fit”, because you will never know when you have achieved it. Look at what your local options are and get yourself signed up. There are so many options from wrestling to hoola hooping to disco yoga.

SMARTA goal: “ I will do 2 gym classes each week” – have a look at some alternative gym class options here: https://www.timeout.com/london/sport-and-fitness/londons-best-alternative-fitness-classes

Measurable

Make sure than you can measure your progress as you are going and your achievement. You can then set milestones to reach along the way to keep you on track. And this way you can also see your goal as you approach it. There are some great organisations that can help you keep track and boost your moral along the way such as: https://www.virtualrunneruk.com/product/1000-km-challenge-2019/.

SMARTA goal: “I want to run 1000km in 2019” – that is an average just under 20km per week, no mean feat but when broken into a weekly target it is suddenly more reasonable.

Achievable

Be honest with yourself about how much time, energy and money you have to invest in your goal. It’s pointless setting a goal for something that you cannot attain because it is too costly either financially or time wise. Don’t say you want to swim the circumference of the UK unless you have 157 days to do it (plus training), like Ross Edgley who completed this challenge in 2018. See his amazing story here: https://www.redbull.com/gb-en/projects/great-british-swim. Do some research, and your are bound to find something that is achievable and that excites you!

SMARTA goal: “I want to complete The Swoosh 6km swim” – with the average completion time counted in hours not days!

Relevant

Make it a goal that you are really excited about. If you want to get fit but hate the gym don’t set that as your goal. There is so much choice of other activities to do. You can do dance classes, a fancy dress cycle event, enter your first tennis competition, or learn a martial art.

SMARTA goal: “I will walk the London Loop” – this is a walking route around London that can be done in 24 segments see: https://tfl.gov.uk/modes/walking/loop-walk

Time-bound

You need to set yourself a deadline. Don’t find yourself at the end of 2019 setting the same goal for 2020 because the year flew by.

SMARTA goal: “I will go to the local Kayaking club when they run their taster session for beginners in May” – have a look a all the options you can try: http://www.sports-clubs.net/

Adaptable

This is my addition to the standard SMART goal. Life happens and rarely does a plan go perfectly smoothly, so have a plan B, and maybe even a plan C up your sleeve just in case.

SMARTA goal: “Climb each of the three peaks over 3 weekends in the summer” – https://www.threepeakschallenge.uk/national-three-peaks-challenge/self-organised book in your challenge but have back up dates so if the weather is terrible on those weekends you have a plan B.

 

For more advice get in touch with the Flawless Physio team here.

Feel good. Move well. Be better!

 

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Very knowledgeable physio Team! Was in London on a business meeting and ended up visiting James for some urgent treatment on my lower back. Delighted with the service. James put me at ease straight away. His treatment was paramount in getting me through what was a hectic weekend. Could not recommend enough. Will definitely be back when in London again!
Funky Inflatable Co.
Funky Inflatable Co.
17:29 11 Sep 18
Went to "Flawless Physio" two weeks ago for back pain that I'd been carrying for months. Three sessions later, it's all gone! The staff was very pleasant, professional and gave me a series of simple exercises to do at home. I definitely recommend them. I'll be back, hopefully not too soon ;)
Charles Muzard
Charles Muzard
13:04 24 Sep 18
I was recommended to see James by my consultant following surgery to my ankle. He was extremely professional and knowledgable. He motivated me throughout the process and I have now returned to long distance running thanks to his help. I would recommend his services to anyone
David Burns
David Burns
19:32 08 Sep 18
Awesome team. I ended up having to seek out treatment when my back went into spasm (on going problem) whilst down visiting friends. I saw James and he was very professional and through with his treatment. More importantly he gave me a better understanding about what was going on and how to manage my injury in the future. Highly recommended!
James Tatham
James Tatham
08:03 20 Sep 18
I received treatment from Vicky for a very stiff and painful neck, possibly brought on by tension. I felt confident that my therapist was knowledgeable. The service was very friendly and professional and I felt good progress from the first session already. Vicky recommended some exercises and explained how to do them with very clear diagrams and instructions. I would highly recommend Vicky
Tiziana Guffanti
Tiziana Guffanti
17:23 29 Aug 18
I would highly recommend Flawless Physio. Excellent knowledge/treatment and also brilliant customer care - following up and giving advice. Tailored rehab to suit the type and level of sport as well as lifestyle. My wife & I have been treated by both James & Victoria and they have both been great. Will continue to use for any future injury & rehab.
Joe Gomes
Joe Gomes
19:11 30 Mar 19
I saw Victoria for my dodgy shoulder, and she was brilliant. Very professional And knowledgeable, she really took time to explain what was going on and to treat it. She followed up with me to check I was getting on well with the exercises. She is also really accommodating with timings for appointments. I couldn't recommend more highly, thank you Victoria!
Fiona Hall
Fiona Hall
08:35 27 Mar 19
First class. Had 4 or 5 appointments with Victoria that were always late in the evening, although you wouldn't know it. She took her time, whether that be on soft tissue work, explaining how to do an exercise, or the purpose behind it. A genuine person that wants to help and she clearly knows her stuff.
Jamie Moles
Jamie Moles
21:14 20 Jan 19
Went to flawless physio and vic was great! Training for a marathon and she was very understanding and helpful. Living in the Twickenham area so was in great location! Her specialist knowledge in knee injuries was able to get me back running in two weeks 🏃🏼‍♀️
Ruth Herlihy
Ruth Herlihy
23:44 25 Jan 19
I injured my leg (ITB) training for the Berlin Marathon and then made it far worse it by trying to run it. Victoria has been essential in my recovery, helping me understand how to strengthen the right muscle groups and get back to running. I have been very impressed by the depth of knowledge and insight. This weekend I will run the Cancer Research 10km. Thank you!
Paul Carpenter
Paul Carpenter
17:02 28 Jan 19
Really impressed with the service provided at Flawless Physio. Vicky was knowledgeable, professional and her invaluable treatment and advice got me to the start of this year’s marathon when I’d had to stop running with 8weeks to go. Without the advice and care I received at Flawless Physio, at best I’d have limped my way round the course and at worst, not been able to take part at all. Definitely recommend!
Katy Gomes
Katy Gomes
11:03 30 May 19
James helped resolve a hamstring injury that had troubled me for the best part of a year. I'll certainly use Flawless Physio for any future issues. Highly recommended.
Sandeep C
Sandeep C
18:02 30 Apr 19