Coppell Trainer Tip: Health and Fitness Goals
And the Lord answered me: “Write the vision; make it plain on tablets, so he may run who reads it. For still the vision awaits its appointed time; it hastens to the end—it will not lie. If it seems slow, wait for it; it will surely come; it will not delay. Habakkuk 2:2-3
1. What are your health and fitness goals? What Actions Steps you have to achieve each goal.
2. Why are those goals important to you or what is your SO THAT?
3. Have a VISION board so you can vision where you are and where you are going.
Have you written this down yet for 2015? You most likely have not even thought about it which is why I thought this blog would helpful.
We want to help you achieve whatever your goals are and also help keep you accountable to those goals.
Email brad @ Get You In Shape.com the answers so our Get You In Shape team can help you throughout the process.
If you are a Get You In Shape client, you can also share your goals with the GYIS family on our Secret facebook group here – put down your goals on the goal thread.
Here are five reasons you should commit your goals to writing:
1. Because it will force you to pin point exactly what you want.
2. Because it will motivate you to take action.
3. Because it will help your confidence in all areas of your life.
4. Because it will help you stay with it when you don’t want to. Every meaningful intention, dream, or goal encounters resistance. From the moment you set a goal, you will begin to feel it. But if you focus on the resistance, it will only get stronger. The only way I have found for overcoming it, is to focus on the goal—the thing I want.
5. Because it will enable you to see—and celebrate—your progress. Life is hard. It is particularly difficult when you aren’t seeing progress. You feel like you are working yourself to death, going nowhere. But written goals are like mile-markers on a highway. They enable you to see how far you have come and how far you need to go. They also provide an opportunity for celebration when you attain them.
Goals setting 101 – This is your first step in getting started toward your 2015 goals.
1. What is your short term health and fitness goal(s). This should be concrete like “I will lose 15 pounds by April 1st (90 days)!” or I will break the 9 minute mark by March 1st in the Mile Run.
2. What are some things or action steps you know you must do in order to achieve your short term goals?
3. What are some long term (6 months, 12 months or longer) goals you have? These can be general and do not have to have certain dates or be too specific (but can).
What are your Goals? Why are those Goals important to YOU or what is your “so that?” What would your comment level be on a scale of 1-10, 10 being the highest?
Next Step – WRITE DOWN YOUR GOALS AND SO THAT!
Answer the following two questions and put the answers down somewhere you can see them throughout the day.
1. What specifically do you want to accomplish with your health and fitness in the week leading up to Thanksgiving? Make sure your goals are YOURS. Write down how many pounds you want to lose, inches you want to shed, dress/pant sizes you want to lose. Write things such as how many times a week you will commit to working out and goals for your nutrition program. It is important to make small, short-term goals and long-term goals. A goal to lose 1-2 pounds a week would be a healthy start to anyone looking for long-term weight loss.
Another example would be to make a goal of starting to walk one time a day to get in the habit of moving at least once. Remember, you did not get to where you are overnight, so it will take some time get in shape. Short-term goals will help keep you motivated and focused on the goal. Setting a long-term goal will keep you encouraged to continue working to achieve you goals.
Write down the ACTION PLANS you will take to achieve each of the goals you have.
2. Why are your goals important to you? Or What is your SO THAT?
Here are a few examples of goals we hear on a daily basis : “I want to lose 30 Pounds.” “I would like to have more energy.” “I want to be healthier.” “I want to be able to get off my prescription medicine.” These are all great goals but you have to have a WHY or a SO THAT which will allow you to actually achieve your goals. With out a big enough SO THAT you are more than likely to continue to say that goal or have that goal following you without it coming to pass.
“I want to lose 30 pounds SO THAT I feel better about myself, I have more energy to play with my kids and I am a better spouse. “ The reasons WHY someone may want to lose weight have to be bigger than the goal itself. I want to have more energy SO THAT I can run around with my kids and play with them instead of always needing to sit down.
Having a big enough SO THAT will allow you to do the things necessary to help get the results and benefits you are looking for.
It is important to put your goals and SO THAT somewhere for you can see them daily. Put it on your dresser in your room, in your bathroom, or in your car. This will help you fight any urges you may get to steer away from your goal.
I would even suggest you do a VISION BOARD so that you can see what your goals are and your TO THAT. If your SO THAT is about your family, every time you see a picture of your family, you should think about WHY you are eating healthier, WHY you are taking care of your body, WHY you are choosing to turn the TV off and get the sleep you need, etc
I got this SMART acronym and thought this was a great tip to share.
Goal Setting 101
1. Specific – Details are important in your goal setting. Get specific in your goals. You need a specific goal in order for you to do the things necessary in order for you to achieve the goal(s). I want to lost 50 pounds by October 31, 2015. I want to workout at least 5 days a week and get into a healthy habit of working out.
2. Measurable – You need to have a way to gauge your progress.You have to have something to measure. Setting a goal to lose weight but not not weighing yourself every 2-4 weeks is not going to help you see if you are losing weight. If you have a goal to get healthy and lower your prescription pills you need to get your blood work checked so the Dr. can lower your dose(s) or take you off your pills. Your goals needs to be measured.
3. Attainable- Keep it within the realm of possibility.If you have a goal to lose 50 pounds it must be done in a realistic time period. For healthy weight loss, we have found that 1 to 1.5 pounds per week is a very realistic goal. That would be about 5 pounds per month giving you 10 months to get off the 50 pounds. If it is about getting healthy and in a habit of working out more, you have got to set some realistic goals that you can achieve then work up from there. If you go from not working out to working out 6 days a week, it is going to be tough to continue to do that in your lifestyle. Start with going from not working out to 3-4 times a week for a month or two. Then you can progress based on your goals and how you are doing.
4. Relevant – You need to make sure that the goals you set are relevant to you. Don’t try to live the dream of someone else. When you are reviewing your goals keep this in mind. Make your goals own goals — make them relevant! I like to also say that this is your SO THAT. I want to lose 20 pounds SO THAT I feel better about how I look. Because I will feel better about myself I will also be more positive throughout the day and be a better spouse/parent.
5. Time Bound – You need to have time limits for your goal (s). Examples include:
1. “I will average three workouts per week my first month, four workouts per week my 2nd month and five workouts per week my 3rd month to help me develop my habit of consistently exercising and working out.”
2. “My goal is to lose 50 pounds in 10 months time. I will do this by losing 8 pounds my first month and averaging 4-5 pounds lost per month each month after that.”
Having a time bound by the goal helps you plan, stay motivated, and stick to it.