Goal setting doesn’t have to be complicated…I keep it simple with these easy steps…” – by Jen Jewell
While most of us are probably familiar with the S.M.A.R.T goals, (Specific, Measurable, Achievable, Results-focused, Time bound), I like to keep it a bit more simple and break down my goal setting into 4 simple steps.
My planning takes the form of these four simple steps. Look around and you’ll find lists that are way longer, but I’m of the opinion that simple is better when it comes to something as important as fitness goals.
1. Overall Goals
2. Obstacles
3. Solutions
4. Timeframe
Break down your goals in terms of these steps, but limit yourself to 1-2 sentences apiece. This will ensure that they are clear and free of fluff and distraction. Here are some examples to get you started:
1. Overall Goals
Don’t just jot down “get into shape,” “lose weight,” or anything else that could be considered vague. Get specific: “Set new PRs(personal best) on my three favorite lifts,” “Reduce my body fat to a percentage within the ‘fit’ range,” or “Achieve six-pack abs for the first time.”
My example from past: Compete in first fitness competition.
If you have trouble making goals, use the S.M.A.R.T. system to help you analyze a few candidates. S.M.A.R.T. stands for: specific, measurable, attainable, relevant, and timely. There are countless guides in print and online to help you put these principles into use.
2. Obstacles
This is where your past can help. Identify obstacles that have prevented you from achieving your goal up until now. If you’ve never had a “fit” level of body fat before, what prevented you from achieving one? Was it making the time for consistent, quality training? What about poor nutritional habits during the workday, at home, or both? Do you go strong and too restrictive on your program for a week when you first set off and then fall off the wagon on the weekend? If you can identify the obstacles ahead of time, you’ll be far better prepared to combat them when they arise again.
Obstacle: Myself. Between being so nervous and not thinking that I would ever be capable to achieving a stage worthy physique that I would start out on a super restrictive plan, go hard for a week and then end up falling off the wagon after a week or two in because this approach was too restrictive, I was my own worst enemy.
3. Solutions
It may not seem like it after years of disappointment, but trust me: Your problems have solutions! For example, if you tend to make poor food choices when on the go, make it a point to educate yourself on healthier options out there or plan ahead and prepare more of your meals to have with you.
Make sure each solution is realistic according to your lifestyle, but also don’t pass up the opportunity to transform your lifestyle into a better one. For instance, if hitting the gym after work isn’t consistently feasible because of after work obligations with family, etc., then consider going in the morning (even every other day during the week just to get it out of the way), even if you know waking up a bit earlier will be a struggle for a while.
My solution: Knowing that in the past the food was always the biggest issue for me, I knew I had to take a more balanced & sensible approach if I wanted to make it through contest prep and finally get on the stage. Instead of an ‘all or nothing’ meal plan approach, I included a mid week treat and a weekend treat meal, and didn’t cut out going out to eat with friends or family throughout the week. I was really busy with work at the time I prepped for my first show, so lunches out with clients were part of my job each and every week. I just made healthier choices each time so that I could still enjoy these meals out, while staying on track. Trust me- it’s doable!
4. Timeframe
Set both short (weekly or monthly) and long-term (the next 3, 6, and 12 months) timeframes for your goals.
Having these overlapping deadlines helps you turn an immediate goal into a stepping stone to a larger one. For the short term, you could challenge yourself to only eat out at restaurants three days each week instead of five, and instead have healthier meals from home. Each time you replace even one unhealthy meal with a healthier option, you are one step closer to achieving your overall goal.
My timeframe: Each week I would take progress pics, assess measurements and look back on the week. I knew the ultimate countdown was 12 weeks, so week I wanted to make sure I was progressing in some way. Be it with posing, making healthier choices with my meals each week when in years past I would have had dessert 3-4 times, I switched it to once a week, seeing more definition in one muscle group, getting stronger, going down a size, whatever it was, I set new weekly and bi weekly goals that helped keep me on track for the full 12 week countdown. Setting these benchmark goals throughout the duration of my prep made everything far more attainable opposed to just starting Day 1 and then looking ahead to the final day of week 12 on stage. All of these small steps/goals helped add up to big time results on stage.
Motivation tip:
If low on motivation, dig deep and ask yourself WHY YOU STARTED in the first place. What was going thru your mind when you set these goals? How AWESOME will it feel when you reach them? How will it impact you and change your life when you meet these goals?
ALWAYS REMEMBER THAT EVERY LITTLE BIT COUNTS….PROGRESS IS PROGRESS NO MATTER HOW BIG OR SMALL…EVERY LITTLE BIT ADDS UP, EARNING HUGE RESULTS!
– See more at: http://www.fitnessmag.co.za/health/bc/goal-setting-with-jen-jewell/#sthash.Ux41YOSt.dpuf
Original link: http://www.fitnessmag.co.za/health/bc/goal-setting-with-jen-jewell/