A Brand New You! How to Set & Keep Your Goals

Imagine this scenario:  You’re cleaning out your closet and you run across an old journal that you used to keep.  As you thumb through the pages, you read the words from the past:

“This year, I’m going to do it! I’m going to lose 10 pounds and drop 2 dress sizes!”

As you read through the entries, you realize that the year started off with a bang and then, little by little, your motivation to lead a healthy and fit lifestyle began to fizzle … until the New Year’s resolution seems like a distant memory.

So, how can you increase the likelihood that you will achieve your goals this year?  Here’s an approach that measures your success and can help keep you motivated throughout the year.

Setting Goals: Why?

With the many demands you face on a daily basis, it may seem like setting fitness goals takes too much time. And while it does take time for a thoughtful approach, the investment can be a driving factor in achieving real results.

Goals focus your attention, which enables you to take the steps required to reach the goal.  The process mobilizes your energy and efforts and, research suggests, it increases the likelihood that you’ll stick to your plan.  Finally, setting goals motivates you to find strategies to accomplish them.

Effective Goals Start With Broad Objectives

When thinking about what you want to accomplish, it’s important to be specific.  Take out a pen and paper and write down your thoughts. The first step is to set an objective.

  • Is your goal a broad statement based on a single priority?
  • Does it describe what you intend to do?
  • Is it easy to understand?

The overall objective might read: I intend to lose weight and body fat. It defines a pattern of behavior that will enable you to reach your goal.  The next step is to break down the objective into strategies that will take you to your goal in smaller step.  For example:

Objective: I intend to lose 10 pounds and decrease my body fat by 3%.

Strategies: To lose weight and body fat, I will:

  • Analyze my food choices to determine what emotional factors cause me to overeat and what unhealthy food choices I am making.
  • Burn off 150 additional calories a day through exercise.

Once you’ve outlined the objective and the strategies, the next step is to break it into smaller steps.  What are you going to do, specifically?  What actions are you going to take to accomplish your goal?

Steps: For the next 6 weeks, I will attend three group fitness classes per week – two classes will focus on aerobics and cardiovascular exercise and the third will focus on strength training.

Two days a week, I will walk for a minimum of 20 minutes a day; then, I will add 10 minutes to the length of my walk until I am walking 1 hour non-stop each session.

In addition, I will keep a food journal so that I can learn where I can make changes to my eating choices.

At the end of the 6 weeks, I will assess my progress and modify my approach as necessary to keep up the changes.

SMART Goals – Critical to Success

Setting goals that you can achieve requires a SMART approach.

Specific: The goal must be understandable enough to drive action. In this case, you have specifically outlined the actions you will take: attend three group fitness classes per week and walk two days a week.

Measurable: Your goal includes two measurements.  First, you have identified a weight loss goal of 10 pounds. Secondly, you have said that you want to decrease your body fat by 3%.  This picture of success is how you will know that you are successful.

Action Driven: When you achieve your success, you will be exercising 5 days a week and making healthy eating choices. Your specific accomplishments are a weight loss of 10 pounds and 3% decrease in body fat.

Realistic: Your goals appear to be very realistic. First, walking comes easily for most people.  A two day per week commitment is realistic given your schedule and you have dedicated three hours per week to group fitness classes.  You’ve found a health club where you feel comfortable and supported, with a class schedule that is interesting to you.

Time Bound: You’ve outlined a 6 week time frame for yourself.  Losing 10 pounds in six weeks is a realistic goal; one that does not compromise your health.  A loss of 3% body fat in six weeks is also sensible.

The final step in the process is to believe in you.  Know deep within you that you are very capable of reaching your goal – and you deserve it.

If you believe in yourself and take a thoughtful, strategic approach to your fitness goals, then your journal entries this year should continue to highlight the progress you make and the pride you feel about the healthy new you!