Are you are running around like crazy (think monkey chasing bananas 😀) from one thing to another?
Are you getting stressed out by all those things you have to finish by the end of this year? Do you feel like time has gone past so quickly and you haven’t actually made any real progress you wanted this year?
Then STOP… and think for a bit;
Does set of actions you have been doing this year got you where you want to be?
The key to success – be it professional success, reaching desired fitness results or achieving your yearly goals – is guided by the same principles. All you have to do is understand these principles to transform your goals and desires into planned action.
With the new year upon us, we are all looking to create New Year’s resolutions that will ensure 2018 is our best year yet.
Here, we’ve broken down the best steps you can take to change these goals into realisations. Take on board our tips and make it happen! Here’s to looking forward to a proactive year of great achievement.
A specific goal has a much greater chance of being accomplished than a general goal. To set a specific goal you must answer the six “W” questions:
- Who: Who is involved?
- What: What do I want to accomplish?
- When: In what time frame will I complete this goal?
- Which: Which requirements or constraint exist?
- Why: Why am I doing this? What are the specific reasons, purpose or benefits of accomplishing this goal?
For example, a general goal would say “Get in shape.” But a more specific goal would be much more detailed and effective.
“Join a health club around the corner and workout 3 days a week on Mondays, Wednesdays and Fridays, in the mornings at 6:30 am before work.” is clearer, more specific goal.
Measure the Progress
Establish concrete criteria for measuring progress towards the attainment of each goal you set.
By measuring your progress you are more likely to stay on track, reach your target dates and experience the exhilaration of achievement.
To determine if your goal is measurable, ask these questions;
- How much? How many?
- How will I know when it is accomplished?
It doesn’t matter what form your criteria is in; you could be measuring the numbers of days you attended the gym, the amount of cm gained or lost, the number of workouts you completed or a numbered scale of how good you feel!
Whatever your metric is, have a clear indication of how you are tracking this measurement. This process will keep you much more motivated towards achieving it.
Keep it Attainable and Realistic
People get confused about the differentiation of ‘attainable’ goals and ‘realistic’ goals all the time. Yes, they seem similar in nature but it is important to understand each specifically and then line both together to meet your criteria.
Simply put, an attainable goal has to do with current resources that could potentially lead to your desired end result. To ensure this is also a realistic goal considered if you actually have the ability to do what is you are asking of yourself.
For example, it may be attainable for an overweight person to lose 10 kg of excess body weight in six 6 months but is it realistic for this person to create long lasting result if they go all in out and out of sudden drastically change their eating habits? Not so much.
Now I know some of you are thinking… “What about exercise levels? If this person engages in more physical activity they could accomplish this goal couldn’t they?”
Not really, no. Yes, they would certainly lose some weight but absolutely not all of it. It is highly likely they
would get stuck at some point. The reason? You can’t out train bad eating habits. Bad eating habits will always roll back against health and poor health will roll back against the fitness progress. Again, you can’t out train a crappy diet. (here’s how to do it right with food)
When you identify goals that are most important to you, you begin to figure out ways to make them come true. You begin seeing previously overlooked opportunities to bring yourself closer to the achievement of your goals. You can attain any goal you set when you plan your steps wisely and establish a time frame that allows you to carry out those steps.
Goals that may have seemed far away and out of reach eventually move closer and become attainable, not because your goals shrink but because you develop the capacity to match them.
When you list your goals they become clearly visible; you use them to build your self-image. You see yourself as worthy of these goals and develop the traits and personality that allow you to possess them.
To be realistic; a goal must represent an objective toward which you are both willing and able to work. A goal can be both high and realistic; you are the only one who can decide just how high your goal should be. But be sure that every goal represents substantial progress.
Keep Goals Timely and Tangible
A goal should be grounded within a time frame. With no time frame tied to it, there’s no sense of urgency.
If you want to lose 10 kg, when do you want to lose it by? “Someday” won’t work.
But if you anchor it within a time frame, “by June 15th”, then you’ve set your unconscious mind into motion and you begin working on that goal.
Your goal is going to be most realistic if you truly believe that it can be accomplished. Additional ways to know if your goal is realistic is to determine if you have accomplished anything similar in the past. Ask yourself what conditions would have to exist to accomplish this goal.
A goal is tangible when you can experience it with one of the senses, that is, taste, touch,
smell, sight or hearing. When your goal is tangible you have a better chance of making it specific and measurable and thus attainable.
For example, seeing a weight loss progress by taking regular pictures and feeling more energy through the day will drive you further towards achievement of your goal.
EXTRA TIP: Visualise it!
Writing about the person you want to be and the life you want to live can help you visualise your dreams and create a plan for making them your reality.
Start planning your days. In the evening, write down the things that you want to accomplish the next day. Make sure you prioritise your list as this is a must for all you multi-taskers and responsibility jugglers! When you feel overwhelmed, write down all the things you have to do and just prioritise them from most urgent to least urgent.
Writing for just 10-15 mins a day can make a huge difference in your stress levels and your mindset.
Bring on 2018! Get proactive and start setting effective goals. Committing to fitness and health resolutions the right way will allow you to look forward to a new year filled with amazing personal achievements.
Would you like us to help you set some strong goals for you? Get in touch and we can have a chat about it. At VITFIT we help to set Fitness goals for all our personal training clients. We regularly track their progress, which keeps them on their toes. They achieve much greater results than trying to do so on their own. Don’t believe me? Then head over to the testimonials section and read for yourself 🙂
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