Goal Setting
If you want to improve your looks, your health, and your overall outlook on life, now is the time to make a commitment to yourself. You need to set a goal, and once you commit to doing it, you must follow through. You need to decide what it is you want to change about yourself. One way to get you thinking about this is to look at yourself in the mirror. Ask yourself, “What is it that I am unhappy about or what do I want to change about myself?”
Focus on the future. You are in control of your destiny!
How to do it?
It's important to know where you are going, how you want to get there, and the changes you need to make along the way. You need to set specific goals. There are four things you should ask yourself before starting this process. Nobody can do this for you, only you! Take some time to think about the positive changes you want to make within the next 3 months. I want you to answer 4 questions:
1. What do you want to accomplish? Looking better is not good enough. Losing 15–20 pounds of body fat and 5 inches in your waist, tells your mind and body exactly what you want to achieve.
2. Why do you want to accomplish this? You need to get personal about the reasons you want to make these changes.
Let me help you out. It could be a reason such as: better health, wanting more energy, a desire to feel and look younger, reducing your cholesterol, going on a trip, a class reunion, to feel more confident, etc…
3. When do you want to accomplish this by? You need to set a deadline. Deadlines are important. There is nothing like a deadline to inspire you. Set a 12 week deadline for yourself in order to reach your goal. That is plenty of time in order for you to make positive fitness changes .
4. How are you going to accomplish this? First of all you need to create a support team that will back you. Get your family or friends involved in this process. You need to set a plan in motion.
Let me give you an example of how to put a goal together using the what, why, when, and how method:
Example Goal: I want to lose 15 pounds of body fat and replace it with 5 pounds of muscle
Why: In preparation for my daughters wedding or spring break.
When: Will be completed by July.
How: I am going to train 3-4 days a week.
Keep in mind that your goals have to be measurable, realistic, and that you should reward yourself!
OK, Let’s start with just setting one goal. Take your time, do not rush through this process.
Print out this page and on the lines provided, write down one thing that you want to change about yourself. This could be to lose 20 lbs, to fit into your favorite pair of jeans, or perhaps it's to lose 6 inches in your waist. This is what you want to accomplish in 12 weeks. Envision the end result!
Example goal: Losing 20 lbs of fat and 4 inches off your waist line.
GOAL #1 Start Date_____ End date_____
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Why:___________________________________________________________________________________________________________________________________________
How:___________________________________________________________________________________________________________________________________________________________________________________________________________________
Now try setting two more goals.
GOAL #2 Start Date_____ End date_____
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Why:___________________________________________________________________________________________________________________________________________
How:___________________________________________________________________________________________________________________________________________________________________________________________________________________
GOAL #3 Start Date_____ End date_____
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Why:___________________________________________________________________________________________________________________________________________
How:___________________________________________________________________________________________________________________________________________________________________________________________________________________
This part is the hardest because you must set yourself a goal that is reasonable and yet is something you will have to work at to achieve. Your goal is not only what you want, but it also serves as your daily reminder of the commitment you made to yourself. Take these and hang them on your mirror or wall so that you can see them everyday. No excuses!
You and only you can make these changes so when that little voice in the back of you head starts saying things like, “I don’t have the time,” “I forgot,” “It’s just too hard,” “I don’t know how to eat or where I can find help,” “I am not seeing anything yet,” “I can skip today,” “I can cheat, no one will ever know,” and so on, tell yourself “YES I CAN,” and nothing will stop you. Once you make the commitment to yourself, you will find the time, you will find that it's not as hard as you thought and you will see results!
REASONABLE RESULTS IN A MEASURABLE AMOUNT OF TIME
Lets look at some things that you can do to help you stay on track. To do this, identify any bad habits and come up with some new ones. For example:
Old Habit: Sleeping in .
New Habit: I will get up and do 20 minutes of exercise before my first meal.
Old Habit: I have not committed to walking at least 3 days a week
New Habit: I will commit to walking 3 times a week for the next 12 weeks
Old Habit: I do not drink that much water
New Habit: I will drink at least 8 glasses a water each day ( 64-100 oz daily)
I think you get the point. Again, be honest with yourself and think positive!
Now write down three habits that you know you need to change.
Old Habit:____________________________________________________________
New Habit:___________________________________________________________
Old Habit:____________________________________________________________
New Habit:___________________________________________________________
Old Habit:____________________________________________________________
New Habit:___________________________________________________________
Once you have written down three habits that you know you need to change, you can now begin to change them. The most important thing is that you recognize some areas that need improvement and then begin to work on them.