The Fit into Spring program launched this week and I am super excited because the women that are in the program just completed the Fall into Fitness program and they are primed and ready to kick some butt! My goal for them is to have the best summer ever. They are going to be fit, strong and ready to rock their spring wardrobes with confidence.
I have learned a lot over the years working with these women and with clients on setting and achieving goals. There is one thing that rings true for all that I have worked with. Setting the goal is pointless if there isn’t a clear picture of what it looks like to reach it and what it takes to get there. But, not just reach it, what does it look like to live that way once you get there? Do you even know what it takes to reach the goal? I am afraid a lot of people set goals without this knowledge and end up feeling like they failed when the reality is, maybe they didn’t set the right goal to begin with.
The way in which I coach people to set their goals has evolved as I have grown as a coach. I find I tweak things with each program that I launch and for the Fit into Spring program the goal setting portion has gotten a bit if a makeover. It may be, in part, due to the fact that I got on a kick to start working toward minimalism
back in December. Whatever the inspiration, I believe this is really going to help people simplify it and achieve their goals.
I have broken the goal setting process down into three steps which are three separate worksheets. Today, I am just going to share the first step which I call “Determine Your Goal & Achievement”. The purpose of the exercise is to really determine that the goal you set for yourself is what you want and what you are willing to work for. So give this a shot and let me know what you come up with in the comments.
Start by setting one major goal (of course this is for a period of time that is measurable – the Fit into Spring program is 12 weeks). The goal must be measurable, attainable and very specific. It also needs to be stated in a way that you have already achieved it. For instance, if you want to look and feel better in clothes or lose weight to get back into a smaller size, this may be your main goal:
I fit perfectly and feel confident in my size 6 Jordache jeans. (Does anyone really wear Jordache anymore? Remember the horse on the tag? I may have just dated myself.)
You may also come up with a secondary goal. Maybe you want to be able to do 20 full push-ups, run a race or improve your health in some way. Just be sure one goal is compatible with the other. If you want to run a marathon and your main goal is to lose body fat and look amazing in your jeans, those goals don’t support each other. Marathon training is not an efficient way to lose body fat and in many cases can be detrimental to it.
So your second goal could be something like this:
I can do 20 full push-ups with ease.
Then the next step is to ponder how does that person live and how did they get there, how do they stay there? List it all out. Good and bad. For instance…
Here’s what has to happen:
Eating clean 90% of the time. Avoid processed foods, sugar and starch.
Workout 5-6 days per week including strength and energy system training.
Doing push-ups in the workouts.
Getting a minimum of 7 hours per sleep a night.
Here are the advantages to living with these achievements (written as though you have achieved it):
It feels so empowering to be able to do full push-ups. This strength carries over into the rest of my life and I feel like I can do anything. I am so lucky to be able to open my closet and fit comfortably and confidently in everything in it. I do not struggle finding clothes to wear for any event. I love summer and enjoy wearing shorts and beach attire. I enjoy winter activities and feel strong and stable in skiing or anything I decide to do.
Now here’s the really important part where you need to get real. Are you willing to live that way? Are you willing to do what a person with that achievement does every day? Are the advantages worth it to you? If you don’t think they are worth it, you aren’t going to do what it takes. Go back to the beginning and revise what you are going to achieve. If you believe that doing what it takes to reach that goal is worth it and you are willing to do it, then awesome! You have set the right goal. One thing you should remember before you revise a goal. The discomfort of making the necessary changes is temporary. Never making the changes and the pain of still wishing for those achievements is not. Make sure you realize it is a choice that you make and you can change that at any time.
It’s a super simple concept that isn’t new, but, too often I see people write goals or intentions without looking at what it means as far as what they are going to have to do. Then when they don’t achieve what they were hoping, they feel like they have failed. Truth is, they just didn’t set the right goals. Chances are if you find that you need to revise your goal to fit what you are willing to do, once you achieve that goal, you will have the motivation and energy to reach the original goal you set. Don’t be afraid to revise. It is still forward movement. Revising your goals doesn’t mean you can never reach that ultimate achievement. You can always decide to do what it takes. Just don’t lie to yourself about what that is and what you are going to do.