GOALS!!

Here is the 101 to setting GOALS;

Specific: this is the who, what, when, where, and how of your goal. This means that every goal should be clearly defined. For example, saying "I want to lose weight" is too vague. Instead, try "I want to lose 20 pounds total, in increments of one to two pounds per week, by running or working out at least three times a week.  I want to achieve this by August 1st."

Measurable:   This means that you should be able to clearly measure your progress. Saying "I want to get in shape" gives you no clear way to assess your progress. In order to re-frame the above goal so that it is measurable, start by measuring your fitness level. Then, determine a six-week goal based on the initial data. For example, if you start out by being able to run 1 mile in 10 minutes, a measurable (and realistic) six-week goal would be to run five miles, with no walking breaks, in under 50 minutes.

Action-Oriented:  This means you should outline specific steps that will enable you to successfully complete your goal. "I want to be able to run five miles" is a good starting place, but does not include any training details. Instead, you should say: "In six-weeks I want to be able to run five miles. I will achieve this goal by running four days per week. One run will be 45 minutes at a slower speed and three runs will be 30-35 minutes at a faster speed."

 

Realistic:  When it comes to losing weight, we all tend to want the unrealistic (and typically unhealthy) quick fix. Don't let yourself fall into this trap by setting unattainable health goals such as, "I want to lose 10 pounds in 10 days." Instead, aim to lose half a pound to two pounds per week. Attempting to lose weight faster than this is unhealthy and will only set you up for disappointment.

 

Timed:  This means you should set deadlines that will keep you on track.Make sure each goal has a specific time frame for completion. This allows you to easily determine if it has been achieved. It also increases the likelihood that you will accomplish each goal since you know the clock is ticking. For example, the goal "I want to lose 15 pounds in 10 weeks" has a time frame.

 

Here are some ideas of goals you may want to achieve. You can work on many of these simultaneously.

 

Cardiovascular Goals

Improving your cardiovascular health involves increasing your heart rate and giving your lungs a workout, which in turn lowers blood pressure, unhealthy cholesterol levels and risk of heart disease. Activities such as walking, jogging, swimming, and aerobics. Short-term cardio goals might include 30 minutes of running on a treadmill three days a week, walking briskly for 20 minutes four days a week, jump roping for 15 minutes four times per week or riding an exercise bike for 30 minutes three times per week.

Strength Training Goals

Short-term strength training goals promote endurance, improve muscle tone and increase metabolism. Goals may include doing 10-15 repetitions of exercises on various muscle groups for at least 30 minutes, three days per week. Have a notebook while working out to keep track of your sets and reps and also the weight you use to measure strength increases.

Flexibility Goals

Improved flexibility leads to greater ease of movement, less stiffness and reduced joint pain. Short-term flexibility goals may include doing one hour of yoga or Pilates twice a week, doing 30 minutes of stretching three times per week or five daily minutes of stretching after exercise or upon waking in the morning.

The 2 biggest things to remember is #1 WRITE YOURS GOALS DOWN!! #2 Set realistic goals.  We all have lives, families, jobs, priorities, etc. If you set an unrealistic goal, you are setting yourself up for failure.   We have to learn to give our selves a break and be proud of our smaller accomplishments!  

After you have written down your "SMART" goal, then you need to focus and work hard to reach it. Most importantly, when you reach your goal, reward yourself for your hard work! Recognize that it is hard work and you did it. You juggled your work, the kids, family & friends, school, etc. and you were still able to succeed at something. It is a WONDERFUL feeling!