SET GOOD GOALS
Our mind has the ability to influence our body, but our body also has the same ability to influence our mind; there is no difference between the two. One common practice that has a PROVEN track record of helping people achieve the tasks they set for themselves is
GOAL SETTING.
This is a common and proven way to help you achieve MORE because goals help you strategically pick the right actions. They foster more effort, and keep you motivated for longer.
Having GOOD fitness goals can help you push through feeling too tired to go to the gym or feeling uncomfortable because you aren’t sure what to do when you get there.
BUT GOAL SETTING ISN’T ACTUALLY ABOUT THE FITNESS GOAL.
Coming up with random numbers or ideas is a recipe for Goal Setting Gone Bad. The real question you want to be able to answer for yourself is this:
How Do You Want Your GOAL To
CHANGE YOUR LIFE?
Losing 10 lbs.
Getting stronger.
Making it to the gym 4 days a week.
Having visible abs.
These are pretty typical goals you hear frequently and it’s easy to focus on those things.
...And there’s nothing wrong with that.
But, Trying To Set GOOD Fitness Goals Without Understanding How They Are MEANINGFUL To You Personally Is A Great Way To Set WEAK Goals And Ultimately, NOT Reach Them.
1: GET SPECIFIC WITH YOUR FITNESS GOALS
EXACTLY what LOOK are you trying to ACHIEVE?
Let’s use the fitness goal “lose 10 pounds” as an example:
It sounds specific, but losing 10 pounds is EXTREMELY vague...
...Are you JUST losing 10 lbs of body-fat?
..Or could you be losing 20 lbs of fat but gaining 10 lbs of muscle?
...Is this something you will RECOGNIZE as incredible progress and BE PROUD OF?
...How are you going to lose it? And from what areas?
If you lost 10 POUNDS OF FAT but gained 10 POUNDS OF MUSCLE and your weight DOESN’T CHANGE,
Would You Be Ok With That?
ALL THESE SCENARIOS RESULT IN DIFFERENT LOOKS AND SIZES & THEY’RE ALL QUESTIONS YOU SHOULD BE ASKING AND ANSWERING FOR YOURSELF SO YOU HAVE A CLEARER VIEW OF THE OVERALL PICTURE AND EXACTLY WHAT LOOK YOU ARE REALLY TRYING TO ACHIEVE.
Which pic would you say I weigh more?
Neither! I weigh the same in both pics + 3 sizes smaller on the right. Muscle takes up less space & weighs more than fat ;)
It certainly doesn’t look the same.
Bodyfat takes up A LOT more space than muscle tissue
THE QUESTION YOU WANT TO ASK YOURSELF RIGHT NOW IS:
How Will This Improve My Life?
Over 20+ years, I’ve heard a bazillion of reasons why people work out. Some of the most common reasons to create a healthy lifestyle, that don’t always relate directly to fitness are:
Some have never liked the way they look in a mirror and want to FEEL COMFORTABLE in their bodies.
Many have aches and pains that are finally becoming too much to handle and they SEEK RELIEF.
Some ladies just want to become MORE CONFIDENT participating in their respective hobbies and more importantly, their own skin.
Some want to build strength and endurance just to make the activities of daily living LESS DAUNTING.
Then there are some who just want to be able to KEEP UP with their kids or grandchildren. They want to have the energy to play catch in the yard or take them to the park and PLAY.
There are also a LOT of people who just want to continually GET BETTER. Some have had unhealthy family members or health issues of their own and it’s time to TAKE ACTION.
These are the things that matter.
This is where the rubber meets the road.
So, when you’re setting fitness goals, focus on how the goal affects your lifestyle and what you REALLY want to gain from YOUR development.
DEFINE YOUR WHY
So what’s your WHY and how does your fitness relate to it?
HERE ARE A FEW QUESTIONS TO ASK YOURSELF.
SIT DOWN WITH A NOTEBOOK AND LIST OUT EVERYTHING THAT COMES TO MIND FOR THE FOLLOWING:
What matters most to me in my life?
What am I deeply passionate about?
In what way is my fitness and health an extension of my passion(s)?
How does my fitness and health either help or hinder what matters most to me?
What legacy do I want to leave in the world before I pass on?
Keep your EYE on Your WHY
IF WEIGHT LOSS IS YOUR GOAL,
DO YOU KNOW WHY YOU WANT IT?
If you can’t immediately and honestly answer that question right now, you are disconnected from your most natural and powerful motivation source—YOU.
Your WHY, or reason for wanting to achieve your goals, is the core motivation that connects you to what fires you up the most.
And a WHY isn’t a one size fits all thing. It’s typically very specific and almost always individualized.
What Gets You Off The Couch May Not Motivate
Someone Else. The Key To Determining Your Why Is
To Just Ask Yourself:
Why do I really want to lose weight?
Why is this SO important to me?
Why is that ‘why’ important to me?
Why is the ‘second why’ so important to me?
Drill All The Way Down To The Innermost Core Of Your Being And
Uncover The True Emotional Connection
Write it all down. I don’t give a damn if you are doing it to stay healthy for your children or to be around for your grandchildren. Maybe you want to be a better horseman or make the starting line-up of your Co-Rec Softball Team. Quite possibly, you just want to look Hot as Hades in a pair of jeans or on the boat in a bikini. Perhaps you have always wanted to be a size 6 and you are simply tired of being overweight.
IF IT MOTIVATES YOU, IT’S A GOOD THING. EVERYONE IS MOTIVATED BY DIFFERENT THINGS. JUST IDENTIFY WHAT YOUR MOTIVATION IS.
ONCE YOU DO, YOU CAN USE YOUR WHY TO HELP PROPEL YOU TO YOUR GOAL ANYTIME YOU NEED IT.
Tear out the notebook page you just filled up and keep it with you or post where you’ll see it as a little reminder of your goals
Goal Setting Exercise:
The following journal Prompts are put together to help you to truly dig deep into your reasons WHY.
IF WEIGHT LOSS IS YOUR GOAL,
DO YOU KNOW WHY YOU WANT IT?
Why are your goals important to you?
What's really holding you back from getting to that next level?
And more importantly, what solutions need to be put in place to allow for your physical, mental, and personal growth?
These are all important questions to ask before embarking on ANY training or nutrition program.
I want you to take a moment to work on these journal prompts. Really dig deep, and get personal with your answers. Respond from the heart, not just the mind.
Right now, when it comes to my fitness goals - what keeps me up at night? What mindset traps are currently holding me back?
1. In my nutrition
2. In my training
3. In my mindset
What are 3 solutions for each of these pitfalls that I can put in place to overcome these?
1. 3 nutrition solutions
2. 3 training solutions
3. 3 mindset solutions
What are 3 things I really love about my body?
1.
2.
3.
What are 3 qualities that I appreciate in myself that no one can take from me?
1.
2.
3.
8 weeks from today, I want to be able to say I've achieved the following goals.
If I don't achieve these goals, this is what I stand to lose.
These goals are important to me because..
Take some time to really sit down and think of your WHY.
Fill up as many pages as you need to.