S.M.A.R.T. Goal Setting - BLC24 WEC
Friday, January 17, 2014
1.Goals are put down in writing
If it’s not written down and recorded, it’s not a goal; it’s a wish or a dream. Although wishes and dreams are nice, they usually don’t come true without a written plan of action.
To be stronger, more flexible, have more energy & a great attitude by taking better care of myself through making awesome food choices 95% of the time (gotta relax a little!) and fitting regular exercise into my daily routines.
2.Goals are Specific and Measureable
Toning up, bulking up, and getting healthier are vague notions, not goals. Losing 4 lbs of fat, building 4 lbs of muscle, and dropping your cholesterol by 40 points are goals. If you can’t measure it or be specific about what it is that you want, it’s not a goal.
My SMart Goal: To lose 10lbs of fat, lose 3" overall in waist, thigh & upper arm measurements & be able to walk from the bottom of Oak Ave to the top without stopping (let's just say it is steep)
3.Goals are Attainable and Realistic
Of course, you can set a goal to gain 5 lbs of muscle in a week, but that’s not likely (this goal would take anywhere from 1 – 6 months, based on commitment level and level of experience). Goals should reflect an accurate understanding of how long it actually takes to attain such a goal.
My SMARt Goal: To lose 10lbs of fat, lose 3" overall in waist, thigh & upper arm measurements & be able to walk from the bottom of Oak Ave to the top without stopping (let's just say it is steep)
4.Goals have a specific Timeline
Specific, measureable goals are a good start, but until they have a timeline on them, they’re still lacking. Timelines make goals more real.
My SMART Goal: To lose 10lbs of fat, lose 3" overall in waist, thigh & upper arm measurements & be able to walk from the bottom of Oak Ave to the top without stopping by April 9, 2014 (in 12wks).
5.Goals are Significant
Before you can get really motivated to accomplish a given goal, you must aspire to accomplish something that’s personally meaningful. Without some deeper value attached to the goal, it’s unlikely to take shape.
My SMARTS Goal: why do you want it? Ask yourself the “5 Why’s”
1. For strength & less pain - tired of shoulders/back/neck hurting when cooking!
2. For flexibility & balance - being more agile makes hiking, bike riding & stairs safer.
3. To fit into my favorite jeans comfortably.
4. To be more confident wearing tops that hug the waistline (no more muffin top!)
5. For more energy,better attitude and to set a good example for my kids.
•BEHAVIOR GOALS: You can directly control this type of goal; it’s an action you can choose to do every day.
Behavior goal 1: I will track my nutrition daily for the next 12 weeks and stay within my range 6/7 days & be sure to have a minimum of 64oz of clear, fresh water every day.
Behavior goal 2: I will finish the BLC24 12 week challenge a 'Streaker' by doing a minimum of 20min exercise 5/7 days a week & increase my exercise weekly by a minim of 10% to increase my strength & endurance.
Behavior goal 3: I will hike/walk these hills 10miles a week.
More Strategies for Successfully Achieving SMART Goals:
1.Spread the word – who will you tell? Anyone who will listen, LOL! Also making myself accountable by making this into a blog
2.Be accountable to at least 1 other person – who is your “accountabili-buddy(s)”? The Onyx Outlaws!!!
3.Set up a reward system – what will you get if you do your behavior goals? What will you do if you don’t do your behavior goals?
b. What is your reward system? I will reward myself with some new clothes that show-off all my hard work...if I don't do my goals then I will reach out to my team-mates for support & a good butt-kicking when needed ;-). Tough love works for me.
4.Commit to less – Our natural tendency is to OVERPROMISE and UNDER DELIVER. Do the opposite.
Consider every promise you’re about to make to yourself a rough, first draft. Before truly committing, ask yourself, “On a scale of 1-10, how confident am I that I could do this every day for the next 30 days?” If your gut reaction is anything other than “9″ or “10″, find a way to make that promise smaller or easier.
I am 99.9% confident that I can do this. I have a plan & have done it before... the one thing that concerns me is hiking if the weather turns bad for any length of time. But I can work around it, it is NOT impossible! =)