if you're working out & Tired of starting over PART 1

3 ESSENTIALS OF GOAL SETTING

Pardon my audio and camera setup. We are officially moving into the new studio and have limited equipment available! SUPER exciting but also, SUPER awkward. You'll probably enjoy it more. HA.

Effective goal setting involves clarity, planning, and regular assessment. With a well-defined roadmap, you'll be better equipped to achieve your aspirations and stay motivated along the way.

In fact, this concept is part of what I love about the phrase, "You are what you do, not what you say you'll do." Set yourself up for success and you won't have to keep talking about what, "you're going to do". You will already be doing it!

In this post we will explore 3 essentials that should serve as pieces of your goal-setting foundation.

1. S.M.A.R.T.

Specific

Measurable

Attainable

Relevant

Timely

1. SPECIFIC Clearly define your goals. Rather than saying, "I want to get fit," specify a goal like, "I want to run a 5K race in under 25 minutes."
   

2. MEASURABLE: Set goals that can be measured to track your progress. For example, "I want to lose 10 pounds" or "I want to increase my bench press by 20 pounds."
   

3. ATTAINABLE Make sure your goals are attainable and based on your current abilities and resources. Setting unrealistic goals can lead to frustration or what I like to call, "F*** IT" Mode (More on that later).
   

4. RELEVANT You're probably saying, "Uh yeah, obviously." And I'm glad, because your goal needs to feel important to you AND align with other fitness-related aspirations.
   

5. TIMELY This provides a deadline and will help you stay on task and keep the outcome goal a priority. This one is also tough, and I explain why in the video.

2. WRITE IT DOWN

This doesn't need to be a hard-copy journal. You need to determine what modality works for you and ROLL with it.

• Your Cell Phone/Tablet

• Your Computer

• Carve it into stone

Document your goals in "writing". This helps solidify your commitment and serves as a reminder of what you're working towards.

***PRO TIP***

It helps to keep it somewhere that you have to walk by it every day or have it on you or nearby majority of the time. If it is important enough to you, you'll do it.

3. EMBRACE ADAPTATION

This is probably the hardest one. We are all guilty of it and you may find more common ground with others than you realize.

Be open to adjusting your goals as needed. Circumstances may change, and it's important to adapt your goals accordingly.

Stay aligned with Your:

• Lifestyle

• Work schedule

• Family-life

• Other Life Priorities
  

Remember, the journey towards our goals is just as important as reaching the destination. Embrace the process, celebrate your progress, and be kind to yourself during setbacks. Allow room for growth, learning, and the occasional redirection, as these are all integral parts of the path to your success.

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References

1. Delose, J. E., vanDellen, M. R., & Hoyle, R. H. (2015). First on the list: Effectiveness at self-regulation and prioritizing difficult exercise goal pursuit. Self and Identity, 14(3), 271-289. doi:10.1080/15298868.2014.983442

2. McEwan, D., Harden, S. M., Zumbo, B. D., Sylvester, B. D., Kaulius, M., Ruissen, G. R., . . . Beauchamp, M. R. (2016). The effectiveness of multi-component goal setting interventions for changing physical activity behaviour: A systematic review and meta-analysis. Health Psychology Review, 10(1), 67-88. doi:10.1080/17437199.2015.1104258

3. Moon, D.-H., Yun, J., & McNamee, J. (2016). The effects of goal variation on adult physical activity behaviour. Journal of Sports Sciences, 34(19), 1816-1821. doi:10.1080/02640414.2016.1140218

4. Sutton, B. G. (2022). NASM Essentials of Personal Fitness Training (7th ed., p. Chapter19). Jones & Bartlett Learning.

5. Wilson, K., & Brookfield, D. (2009). Effect of goal setting on motivation and adherence in a six-week exercise program. International Journal of Sport and Exercise Psychology, 7(1), 89-100. doi:10.1080/1612197X.2009.9671894