What is it that you hope to accomplish in terms of your overall fitness? Do you want to lose 20 pounds? 100 pounds? Run a marathon? Fit into your old high school marching band uniform? Here are five steps to help you achieve your goal!
Step #1 – Break Down Your Ultimate Goal Into Smaller Obtainable Goals
Sometimes when you think about your ultimate goal, such as losing 100 pounds, the goal sounds discouraging and maybe even impossible.
That’s why it’s important to break down this big goal into smaller obtainable goals.
Instead of focusing on 100 pounds, focus on losing 20 pounds at a time.
If you’re hoping to run a marathon in two years, but haven’t been jogging for the past five years, set small goals. Your first goal might be to walk one mile, five days a week.
Step #2 – Make Your Goals Measurable
Make your small goals measurable. For most people, if a goal can be achieved within a month or two, then they are motivated to keep going.
If you haven’t had much success in the past with your fitness attempts, then make goals that can be achieved within two or three weeks.
How do you write measurable goals? Here are some examples:
- I will swim laps 3 times a week for 20 minutes per session.
- I will drink at least 8 ounces of water, 8 times a day.
- During the next two months I will lose between 1-3 pounds a week, for a total loss of 10 pounds or more.
Step #3 – Avoid Using Absolutes
Although it’s important to write goals that are short, obtainable and measurable, be careful of using absolutes.
When you write with absolutes, you’re actually setting yourself up for failure.
For instance, if your goal is to include some form of cardio exercise three times a week, an absolute statement might be: I will do 30 minutes of cardio exercise every Mon., Wed. and Fri. from 6:00-6:30 AM.
With this statement, there is no flexibility. What happens if you wake up feeling ill on Wednesday morning and just can’t exercise? Yet, by 10:00 AM you’re feeling pretty well.
Write your goals with some flexibility. A better way to write this particular goal is: I will include 30 minutes of cardio exercise three times a week, preferably in the mornings.
Step #4 – Get Excited About Your Goals
Your mindset plays a huge role in the outcome of your goals. Instead of feeling overwhelmed or wondering if you have what it takes to achieve your goals, get excited about the challenge! Have faith in yourself and your determination.
Step #5 – Share Your Goals
Share your goals with those who will support you in your desire to achieve better health. If one of your goals is to eat healthier meals, then your family needs to know.
You might even need to be very specific and ask them not to leave bags of chips sitting out on the counter or to offer you a soda pop.
Step #6 – Monitor Your Goals
Keep a written copy of your goal where you can see it daily. Monitor how you’re doing with the goal.
You might want to chart your progress, make check marks or create a calendar where you can write your accomplishments on.
By monitoring your goals, it helps you stay on track and focused.
Step #7 – Celebrate Your Achievements
As you achieve each small goal, celebrate! Do something small for yourself, such as a movie night, a manicure, buying a new water bottle, etc.
Including small rewards will help keep your motivation going.
The more small goals that you conquer, the closer you are to achieve your ultimate goal! You’ll experience so many positive changes with your health along the way, and all your hard work and effort will be so worth it!
So let’s get started! Identify your big goal. Break it down into small measurable goals and begin right away!
Don’t wait until the weekend or next month–get started now! You can achieve whatever you set out to do!
And please share your goals with us. What is your ultimate goal and what is your plan of attack (your small measurable goals)?