Breaking Down Your Goals
Update from Amy Jan 17, 2017: I wrote this post when my philosophy on wellness was… different. I have left this article unedited so that you might realize how far I've come in terms of setting goals. If you want to read about my current philosophies, check out Willful Vs. Willing or The Step Before Making New Year's Resolutions (and the follow-up post, How to Set Loving New Year's Resolutions). xo Amy
How many goals have you set for yourself over the past five years? If you're like most people, there are more than you can remember. Out of all those goals you set, how many did you achieve? If you're like most people here, unfortunately that number is lower than the first. So why do so many people give up on their goals before achieving them? How can you avoid obstacles or know how to deal with them better when they come around? One of the most important keys to achieving your goals, no matter what kind of goals you're setting, is the way you set them.
WHAT ARE MY ROOT GOALS?
When I sit down with someone for the first time, I usually find out what her/his surface goal is first, then ask them other questions to find out why exactly they picked that goal. Most people have surface goals- lose weight, gain mass, run faster/longer, etc. It is important to make these surface goals mean something to you by finding out what the root of these goals are. Why do you want to achieve these goals? Hint: if the answer is to look better, go deeper. Why do you want to look better? Are you tired of feeling lethargic because of that extra weight you're carrying? Do you want to set a good example for your kids as a fit and healthy individual? Have you always been teased for being scrawny and want to show the bullies just how much you can achieve? Do you think that, if you could lose that last 10 lbs, your life would be better? How would it be better? Would it help you gain confidence? Would it give you a feeling of worth?
Whoa. I know we're getting deeper than you may have expected here. Take a deep breath... and do it anyway, as scary as it may be. It's difficult to be completely honest with yourself and really find out what matters to you. By getting as specific as possible with your goals, you can learn a lot about yourself and what drives YOU, which will give your goals more meaning and weight. This will translate into more effective goal-setting; when your goals matter deeply to you, you will be much more likely to push harder to achieve them. When you're eeking out those last few reps, finishing out that final sprint, or pushing through the end of that tempo run, thinking of this root goal will help you pull through. Keep in mind that no one has to know what your root goals are! If you find out that your root goals are embarrassing to you, or that they're formed out of past experiences you'd rather not share, don't worry! This is about you and only you. There is no reason to tell anyone else about your root goals- they have their own to worry about.
NOW THAT YOU KNOW THE REAL REASON WHY YOU WANT TO ACHIEVE YOUR GOALS, SET UP A TIMELINE
A timeline will help keep you accountable and your goals in sight. In your timeline, make sure to include a realistic deadline and check-ins until then that are no further than 2 weeks apart.
How do you establish a realistic deadline? If your goal is to lose weight/body fat, a realistic goal would be 1-2 pounds per week depending on if you are overweight (you can aim for 2-3 pounds per week if you are overweight or obese and are adopting healthy eating habits) or are very close to your goal weight (be happy to lose half a pound a week if you are within 10 lbs of your goal weight and want to keep the weight off after you lose it). If your goal is to put on muscle, a realistic goal would be .5-1 lb per week unless your job is to lift weights and you can spend hours in the gym everyday. Goals vary widely with running PB's (personal bests) and distance depending on your experience, injuries, flexibility (yes, it matters!), and time commitment. Gather your current times/distance and ask an experienced runner or coach for advice. With these layouts, divide your deadline goal by your weekly goal and you'll have the number of weeks it will take to achieve it! Voila!
Make sure to check in weekly or bi-weekly to keep yourself on track. Any less often and you can run the risk of losing sight of your goals or cheating on your plan.
TELL SOMEONE TO STAY ACCOUNTABLE
My most successful clients in terms of goal achievement made it known to their friends and family what they were aiming to accomplish. Having a support structure is so important when you're setting out to achieve new things. There will be times when your confidence will waiver, your will power will weaken, and your frustrations will make you want to throw it all away and forget the whole thing. When you've told other people your goals, you've made the commitment to them as well as to yourself to achieve them. When supportive people in your life are cheering you on, it's so much easier to stay true to your goal, no matter how hard it gets. Talk it through with them! Tell them you just need a sounding board, then voice what's frustrating you or getting you down- you'll most likely find that just saying it out loud will help you to gain insight into where the negativity is coming from. From there, it will be much easier to work through. Use your support network to stay accountable, too! Have them help you with your check-ins. Schedule workouts with friends that have similar goals. You can be the support system for someone else, which can, in turn, inspire you! And if you don't want to fess up to your goals with people that know you, hire someone to be your support! Trainers and coaches are well versed in being personal cheerleaders. Short on the dough, but want a similar anonymous effect? Sign up for an online group like the one on livestrong.com or dailyburn.com. Whether or not you go in the forum sections of these sites, take advantage of the detailed logs you can keep to track your progress! There's nothing more motivating than seeing how far you've come...
NOW GO GET IT!
Draft out exactly how you are going to achieve this goal. If your goal is to increase lean muscle mass and decrease body fat, check out my previous blogs on HIIT and Sprinting. Looking to gain mass, but have no experience with it? Set up an introductory session with a fitness professional that knows the science behind hypertrophy and can give you tips on eating to gain. If your goal is weight-oriented, a food journal will help you keep track of what you put in your mouth, and will help you pinpoint a common culprit if you're not seeing the results you're looking for. Want to run faster or longer? Set up a gradual running plan that includes strength training to help you get stronger, run more easily, and prevent injury. No matter what your goal, I highly suggest you get the advice of a professional, whether it be personal trainer, nutritionist, or running coach- these people have experience helping clients in your situation. The best way to learn is from doing, and this is what health and fitness professionals DO!
What are your goals? Share them here (root goals not necessary :)) and tell me what you're going to do to achieve them! Looking forward to hearing from you!
Next time on Strong Inside Out, I'll talk about the difference between "making it happen," and "allowing it to happen," and the role of both in a successful fitness program.
Much health and happiness,
Amy
photo courtesy of