Goal Setting Success
- Rebecca
- Jan 7, 2021
- 4 min read
So here we are again…another lockdown!
And just as you started out a new year with some new goals, you feel totally lost, fed up and want to throw the towel in. BUT DON’T! Having goals is good to keep you focused and will maintain some form of routine or continuity in these crazy times. They also help you to see light at the end of this Covid filled tunnel and remember to think positively about the future.
Even aside from the environment of a global pandemic, goal setting is an important topic and a key factor in being successful, not only in terms of health and fitness, but life overall!
Here’s some tips to help with goal setting.
Goals need to be SMART which stands for…
Specific- Try to be precise about what exactly you want to achieve. Saying “lose weight” or “run quicker” is too vague and you’re making it difficult by not defining your start and end point. Think of a bench mark you want to reach and make sure you know exactly where you are starting from. For example, “I want to reduce my weight from 80kg to 75kg” or “I want to improve my 5km time from 27 minutes to 25 minutes”. This way you can already begin to see the path you are about to take.
Measurable: Ok so now you have your goal in mind, how exactly are you going to measure your progress? For weight/shape orientated goals this will something as simple as stepping on the scales, taking progress pictures of your body or recording body measurements. Remember to be consistent; do it at the same time, wearing the same clothes (if any!) and look at the larger picture. Don’t scrutinise every angle and weigh yourself several times a day; do it for example, once a week, record it, assess where you are at and then continue… Strength goals may be more difficult if you have limited access to equipment, but why not use this time to work on simple bodyweight exercises such as push ups or pull ups, All you have to do is count the number of repetitions!
Achievable or agreed- The goal must be achievable- setting yourself the aim of reaching a 5km time of 18 minutes when you can’t run for more than 5 minutes is only setting yourself up to fail! Think ambitious, but don’t over stretch yourself beyond what you know your current level is, especially when you may be out of your routine or not have access to gym equipment. Or if you are working with a personal trainer/ coach, have you both agreed to the goal? Has the trainer set a really high target which you aren’t comfortable with or have you set the standard a little too low for what you know you are capable of? Make sure you are happy with your goal because you won’t want to even make the effort if you aren’t!
Realistic- Which brings me onto the next point. Is the target really achievable? Logic will tell you aiming to lose a stone in 7 days is not! Do a bit of research, find out how much IS achievable in a certain time, given your current situation or ability. For example, a recommended weight (fat) loss target is 1-2 lbs per week which equates to 3500 calories. To get there, you need a calorie deficit per day of around 500 calories which can be created by increasing energy expenditure and/or decreasing energy (food) intake. This seems pretty manageable for the average person by upping their exercise and cutting back on the calories in simple ways.
Time bound- And finally WHEN do you want to achieve this by? Do you have a certain event you need to prepare for, or a holiday you want to look and feel your best for? If there isn’t a set date, then refer back to the realistic and achievable element. Give yourself enough time to achieve it, but also a limited time frame to kick your backside into!
Great, you’ve got your goal, but HOW are you going to get there?! What changes or actions do you need to implement to help you get there? These are your PROCESS GOALS. You can think of these as the little steps in the process to achieving your long term goal, or even add them in as short term goals. For example, you say you want to lose a stone in 3 months. You can start by breaking this down month by month, week by week or even day by day. Start with daily habits such as sticking to a calorie target, increasing fruit and veg intake or drinking enough water. Think of weekly habits like exercising at least 3 times per week for a minimum of 30 mins to increase energy expenditure, or replacing your daily packet of crisps with a healthier alternative. These little wins can be ticked off as you go and will help you in the long run.
When it comes to that defined date, even if you didn’t achieve your goal exactly, you can look back at the things you DID achieve.
This is why quantifying what you are doing is important and will help in understanding how you are succeeding. And if you didn’t reach it, think WHY? Analyse, adjust and make another plan. Learn from the previous process and be proud of the things you succeeded at along the way.
WIN, WIN!
Having a personal trainer or coach like myself can be very handy to help you set your goals and also stick to them! Having that someone there to check in with helps adherence and is a key factor in succeeding. So whether it be exercise, nutrition or both, get in touch and let’s work together in this lockdown and beyond! Retrain your mind, regain your health and happiness.
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