Friday, March 7, 2014

Goal Setting

Goal setting is one of the most important things you can do to achieve your health and fitness overall goals.


Make small goals that you can reach in a week or 2, such as loose 2 lbs this week, workout 3 days this week, eat at least 7 completely clean meals this week. Setting a small goal and achieving it can give you strength and encouragement to move forward in reaching your overall goal. Once you see that you can do that small goal, the next week or 2 add to that goal such as workout 4 days this week eat at least 11 completely clean meals and loose another 2 lbs (you don't want to get outrageous with the pounds because you hit plateaus and you want your overall goal to be healthy so it really depends on how much you weight as to how much you will loose each week, and where you are physically).

Grab yourself a calendar that you will see daily and write down your goal on the day you want to achieve it. If it's a calendar everyone will see and you are uncomfortable with that, just write Goal day or make a symbol that you will see and it will remind you of your goal daily. Another great thing to do is ALWAYS write down you goal somewhere you can see it or you will look at everyday even if it's not posted on a calendar but maybe in a journal that you look at everyday.There is  something about writing goals down that makes them more achievable.

"The physical act of writing down a goal makes it real and tangible. You have no excuse for 

forgetting about it. As you write, use the word "will" instead of "would like to" or "might." 

For example, "I will reduce my operating expenses by 10 percent this year," not "I would like 

to reduce my operating expenses by 10 percent this year." The first goal statement has power 

and you can "see" yourself reducing expenses, the second lacks passion and gives you an 

excuse if you get sidetracked" (Mindtools). 

If you have a weight goal, especially if you are a women, DO NOT weigh yourself everyday... it can be discouraging when you eat really great, and workout really hard and the scale doesn't budge... that is normal. Your body can take a little time to catch up. Weight yourself on the same day every week at the same time, clothes off. I recommend doing it in the a.m as the water weight and food intake of the day will not mess with your weight in the a.m (as in before you consume anything).  And again just for women, if you are on your monthly cycle, skip that week completely... I know I can gain a little and it all (maybe more) comes off after my cycle, so I just say screw that week if you are weighing in. That is my personal opinion).

You will not believe how motivating just achieving a small goal can be. And further motivating each week as you achieve more and more as the weeks progress. Making small practical goals is important because say you have 50lbs to loose, that can seem astronomical at times! So you break it into baby steps giving your self a pat on the back or special treat (not food!) that is a reward for achieving a baby step. These goals need to be very specific not just "get healthy"... because well yeah, that is the overall goal but how are you going to get there? You really need to break it down to being realistic, having a time frame, and being actually attainable.

This is one of the best ways to be successful and keep a life style change. If you jump into it "cold turkey" (which you can if you really want to, it does work for some) you might get burnt out and feel overwhelmed, and end up giving up and going back to old ways, and in a few months regret not sticking with it and ending up back at square one. Let's not jump on that cycle, it's vicious. Get a pen and paper or open up a word document now (print it out after) and start setting your goals for the next week or 2! If you are comfortable, share your goal or goals for the upcoming 2 weeks in the comments and then tell us next week how it went!

NOW let's try a new exercise to help us shed those love handles... this one is a challenge! I say start with 16-20 twists (each side counts as 1) 3x 3-5 days a week. (Do I see a goal suggestion? *hint *hint)

Philippians 3:14
"I press on toward the goal for the prize of the upward call of God in Christ Jesus".

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