Get You In Shape Goals, So That and Action Plans

GYIS Goal Setting Worksheet
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Please watch the video above and complete THIS GOAL SETTING WORKSHEET (click here to download worksheet)

What are your Goals? What is your “So That?”

The first step in starting your journey through to look, feel and perform better is to go through the exercises on this page.
Write  down your goals and your SO THAT!
What are your Goals? Why are those Goals important to YOU or what is your “so that?”
What would your commitment level be on a scale of 1-10, 10 being the highest ?
Answer the following two questions and put the answers down somewhere you can see them throughout the day.

Step #1 Goals and Action Plans
What specifically do you want to accomplish with your health and fitness in the next 4 weeks? 12 months? What you like to accomplish with your health and fitness?
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.

With each goal you have to have step by step action plans in order to reach your goal.
Here is an example of a goal
Long Term Goal – Lose 50 Pounds in by July 31st, 2016 (18 months)
Action Plan #1 – Find a professional fitness program to help me get me moving
Action Plan #2 – Be consistent in working out 3-4 times a week
Action Plan #3 – Start a nutrition program that is not a diet but a lifestyle that I can do forever.
Action Plan #4 – Seek help and support along the way from professionals, family members and spouse to keep me accountable, inspired, encouraged and motivated along the journey.

The key is that you have to have an action plan associated with the goal. For health and fitness goals, this is one reason why many people chose to go with a professional fitness company that has a track record of helping map out action plans and have a step by step system that has been proven over time to help people achieve their short term and long term health and fitness. For Get You In Shape, this is our 24 Day Challenge and our Get You In Shape Fitness program.
Complete the GoalSettingWorksheet Here that will help you put it all on one page.

Step #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.”
“I want to have more energy SO THAT I can run around with my kids and play with them instead of always needing/wanting to sit down.”
“I want to get healthy SO THAT I can be around for my kids when they get older and my future grandchildren.”
The reasons WHY someone may want to lose weight, have more energy to be healthy HAS to be bigger than the goal itself.

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.

Your So That will dictate your daily choices.

You CHOOSE to eat the apple over the doughnut SO THAT you can get off all your meds and be healthy

You CHOOSE to workout SO THAT you can feel better about how you feel in your clothes and how you look in the mirror.

Step #3 WRITE DOWN YOUR GOALS AND SO THAT!
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.

Step #4 Make a Vision Board
Carve out some time to complete 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.Step

Step #5 Update your Goals in the form below for our records.

Below is more examples of how to make some goals.
I use the SMART acronym below to help you determine your goals.
Goal Setting 101
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. I want to workout at least 5 days a week and get into GoalSettinga healthy habit of working out.

Measurable – You need to have a way to gauge your progress.You have to have something to measure. Setting a goal to lose weigh 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.

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.

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!

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.

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.” The reason WHY some wants to have more energy will enable them to do what they need to do in order to get have more energy (more more, eat better, drink more water, get enough sleep, etc)

“I want to get healthy SO THAT I can be around for my grandchildren and don’t have to continue taking medication for the rest of my life.”

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.

Next Step – WRITE DOWN YOUR GOALS AND SO THAT! 

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