Goal setting is the art that makes everything else possible. It adds aim to energy, focuses effort and, for some, structures time. Surveys show that people who plan ahead are much more successful over the long term than those who plunge in without knowing where they’re going or how they’ll get there. You wouldn’t take a long road trip without a map so it makes good sense to have a compass (and road map) for your fitness objectives.
Goals Should Be SMART-R (pronounced Smarter)
S = Specific. Saying, “I want to loose weight” or “I want to get toned” is not a specific goal. You’ll have a clearer picture when you write “I will loose 10lbs in the next 60 days” or “I will gain 3lbs of muscle in 8 weeks”.
M = Measurable. Set goals that are measurable in quality or quantity. Measuring body fat percentage, or journaling and record keeping of diet intake or workouts achieved are powerful and motivating tools to assuring a new habit becomes a long term behavior. Many people find they’re more committed to measurable goals if they report to a certified fitness professional willing to help monitor their progress. We will say it time and time again, your pre and post-camp evaluations are critical in measuring your progress and keeping you on track. Denial is very powerful. Face your reality (good or bad) and move forward in a positive direction.
A = Attainable. In the enthusiasm of the moment we often make promises that are difficult to keep when enthusiasm wanes. If you’re looking for a magic bullet the chances are you’ll end up shooting yourself in the foot. Realizing that change doesn’t happen overnight will help you set realistic goals you can achieve. It’s the SMALL changes that are the key to permanent lifestyle change. For example, if are trying to lose weight you should avoid the painful rebound of crash dieting by planning to lose no more than one or two pounds a week.
R = Realistic. “ Every noble work is bound to face problems and obstacles. It is important to check your goal and motivation thoroughly. One should be very thoughtful, honest, and reasonable. One’s actions should be good for others, and good for oneself as well. Once a positive goal is chosen, you should decide to pursue it all the way to the end. Even if it is not realized, at least there will be no regret.” – Dalai Lama
Goals should be reflective of your values and compatible with your lifestyle. If not they can be the source of distress. As you begin to think of some goals, you have to remember to keep them realistic. Losing 30lbs in one month is not realistic! In fact, this could be potentially dangerous to your health and be detrimental in the long term. In this case, you would probably be losing water weight and muscle mass, and in the long run, you would gain all that weight back (and probably more) and have less muscle mass. It’s your muscles that burn fat…the more of it you have, the more fat you can burn. Keep your goals realistic or you might find that you’ll be putting your health at risk, or at the very least, you’ll be disappointed.
T = Timely. ”A goal is a dream with a deadline.” – Napoleon Hill
Set a deadline. Deadlines move us into action. There’s nothing worse than having a goal, working towards it, but never finishing! Right? It’s almost like a major school project that’s assigned to you. Imagine if this project didn’t have a deadline, and you’re asked to complete it whenever you want. You may or may not begin the project, but if you did, would you complete it? Probably not! If there’s no deadline, there’s no pressure to finish a task. It is the same with exercise and fitness. If you set a goal to lose 10 pounds of body fat, but you don’t set a deadline, you’ll probably be trying to loose 10 pounds of body fat forever!!
Set a deadline for your fitness goal and try to achieve it. Once the deadline passes and you’ve reached your goals, set a new one and a new deadline, and strive to achieve that!
R = Reasons Why. This is probably the most important step in the goal setting process. Not only is your “reason why” the motivation for you to achieve any goals, but it’s probably the reason why you joined Adventure Boot Camp in the first place. You must define your reasons for wanting to achieve your goal. If you lack clear and compelling reasons why for doing so, all the goal setting and planning might just go to waste (if you don’t have a reason to do something, why would you do it?).
Spend some time and give some serious thought to this step. The more compelling your reasons are for exercising, the great your odds will be for meeting your goals. Every person has a different reason for exercising. Some people just want to lose a few inches off their waist because of an upcoming event (such as a wedding or high school reunion), but for other, exercising could mean the difference between life or death.
Whatever your “reasons why” may be, make sure that they’re compelling, and accurately represent your reasons for you desire to achieve your goals.
Tips To Keep You Focused And On Track
Write Down Your Goals
It’s important to put your goals in writing. Written goals are a tangible sign of a promise that you intend to keep. They can remind you of that promise when time is short or if other priorities become pressing. Written goals will also help you track your progress, make your accomplishments more obvious and help you identify problem areas that need more attention. Sadly, only 5% of Americans write down goals and objectives, but 95% of those who do succeed. (A survey of Fortune 500 executives indicates that they may be successful because they write down their goals and objectives
Identify Supporters And Saboteurs
Some of us can be the lone ranger, but most people need coaches, cheerleaders and people whose belief in and support of s reminds us of our commitment to change. The friendship and support of others will make it easier for you pass through the, sometimes, difficult transition from old to new behaviors. We know people who have taken responsibility for themselves and embarked on a changed lifestyle only to discover that most beloved friends and family members feel they are being imposed upon. So, identify the people who will nurture you and help you maintain your well-being, as well as those (even your loved ones) who don’t see your point of view. Those supporters will help you maintain your commitment during periods of stress
Plan for the Unexpected
Lack of time is the most frequently mentioned reason for discontinuing a fitness program. Life is filled with surprises so include strategies that assure you will make time for maintaining your commitment in the face of changing schedules, unexpected mini-crisis and external forces like long meetings, extra traffic, changes in car pools–you know what I mean!!
Affirm Your Behavior
Affirmations are powerful. Many people find that repeating certain sayings to themselves helps them accept things. They discover they are programming their sub-conscious to new beliefs. Affirmations should be positive such as “I am,” “I have” as opposed to “I would like” or “I will try”. Remind yourself daily, “I am a healthy person making changes in my lifestyle so I can live in the most healthy way.”
Reward Your Success
Set up a reward system so you can reward yourself for changed behaviors. Each of us have different values for measuring success. Yours should be structured to satisfy you, not others. That reward should make you hum from head to toe! Good examples include extra time for yourself with a favorite book, a manicure or pedicure, a trip with a special friend or relative or a class or lecture or play that stimulates your mind. Avoid rewards related to food and drink that may be sabotaging in the long run.
Remember, the journey of a thousand miles begins with a single step. So, let’s take that first step together!
Committed to your success,
Shaneya Harris & Misty Robinson
Your Journey Begins Today!!!
