Here is the Workout Log for Week Six - just 6 more weeks until we do our 5k! Can't wait to be out there with you all smiling, running and crossing that finish line.
GOAL SETTING
Our runs have been so much fun! We get together and talk about our goals and motivations and you all have really be making me think about what it means to set meaningful goals. My last blog post focused on this topic and today I would like to add just a bit more to the idea.
One of the first things I learned when I sat down with a personal trainer and nutrition coach was about setting SMART goals. This wasn't a new concept to me as I work as a Business Analyst and we try and help companies set SMART goals all the time. Yet, for some reason, I had not even thought about applying the idea of SMART goal setting to my fat loss journey.
WHAT ARE SMART GOALS
Smart goals are Specific, Measurable, Attainable, Relevant and Time Based. In other words SMART goals are goals that are very clear and easily understood.
Specific - Goals should be straightforward and emphasize what you want to happen. Specifics help to focus efforts in a clear way so that we can define what we are going to do. The specifics define the how, what, when and where of our efforts and sometimes they even state why the goal is important. I would take it one step further and say that they should ALWAYS state why the goal is important.
Example: To wear my size 8 jeans again by March 15th - within 6 months.
Measurable - The measurablity of a goal applies not only to the end result but also to all the milestones along the way. Measurable progress allows you to see the the change occur.
Example: To get back into my size 8 jeans within 6 months I will accomplish the following goals:
- Journal & track my nutrition intake daily
- Exercise for at least an hour 5 days out of the week
Attainable - This sounds rather straight forward but you should be sure that the goals you set are achievable. Yet it happens often that goals get set which are way out of reach and if you set your goals to far out of reach you most likely won't even attempt to do them.
Attainable goals are achievable and important to you. These are the types of goals that you will take the time to develop the attitude, abilities, skills and capacity to make come true. These goals are possible and give you a feeling of being worth the effort.
Relevant/Realistic - Goals should be relevant to what you want to achieve in the short and long term. They should allow you vision and purpose in accomplishing the goal. Realistic does not mean easy either; it means do-able. Do-able goals are ones where the learning curve is a curve, not a vertical slope! As well a do-able goal is one where the skills needed to achieve the goal are available. The goal should be realistic to who you are, where you are at in your life and what your overall needs are in the moment.
Example: If you love to eat sweets setting a goal to never eat sweets again may not be realistic or relevant to you. However, setting a goal to eat 1 serving of fruit as a substitute to a sweet could.
Time-Bound/Timely - Quite often this piece overlaps with the goal being Specific, but it aims to ensure that you are setting a time-frame to achieve your goals. Someone once said, "a goal is a dream with a time-frame to it!" Putting an end point on your goal gives you a clear target to work towards. Without setting a time-frame the commitment you are making becomes to vague. It tends to not happen because you feel you can start anytime. Remember, whatever time you set should also be measurable, attainable and realistic.
If you find difficulty in setting a SMART goal then it is more than likely that your future plans are not clear enough and need to be worked on more. If you are having a challenge setting your goals please do not just jump in and get on with it. Without a goal you are going to just feel like you are adrift, working hard yet accomplishing nothing.
WHY IS GOAL SETTING SO IMPORTANT?
Goal setting is a powerful process for thinking about your future and motivating you to make this future a reality. By knowing precisely what you want to achieve you know where to concentrate your efforts. Once you have a goal you'll also be able to quickly and easily spot any distractions that could lead you astray. Goal setting gives you long term goals with short term motivations. It allows you to focus your time and resources so you can accomplish your goal. It gives you something you can measure and take pride in with each step you reach in achieving the end result. Most importantly it allows you to see forward progress in an endevour you may have previously simply felt like a pointless grind.
Personally I think the most important thing that goal setting will do for you is to boost and build your overall self-confidence. With all of the progress you will be making, and with each milestone you accomplish, you will become more and more aware of your own ability and competence in achieving things you have always wanted to do!
So, if you don't already set goals well start doing so and start now! As you make this technique a part of your life it will become easier and your accomplishments and celebration of achievements will come faster. You can apply this to any part of your life, not just fat loss, so, try it now with something small and find out all YOU really can do!
~TigressSky~
GOAL SETTINGOur runs have been so much fun! We get together and talk about our goals and motivations and you all have really be making me think about what it means to set meaningful goals. My last blog post focused on this topic and today I would like to add just a bit more to the idea.
One of the first things I learned when I sat down with a personal trainer and nutrition coach was about setting SMART goals. This wasn't a new concept to me as I work as a Business Analyst and we try and help companies set SMART goals all the time. Yet, for some reason, I had not even thought about applying the idea of SMART goal setting to my fat loss journey.
WHAT ARE SMART GOALS
Smart goals are Specific, Measurable, Attainable, Relevant and Time Based. In other words SMART goals are goals that are very clear and easily understood.
Specific - Goals should be straightforward and emphasize what you want to happen. Specifics help to focus efforts in a clear way so that we can define what we are going to do. The specifics define the how, what, when and where of our efforts and sometimes they even state why the goal is important. I would take it one step further and say that they should ALWAYS state why the goal is important.
Example: To wear my size 8 jeans again by March 15th - within 6 months.
Measurable - The measurablity of a goal applies not only to the end result but also to all the milestones along the way. Measurable progress allows you to see the the change occur.
Example: To get back into my size 8 jeans within 6 months I will accomplish the following goals:
- Journal & track my nutrition intake daily
- Exercise for at least an hour 5 days out of the week
Attainable - This sounds rather straight forward but you should be sure that the goals you set are achievable. Yet it happens often that goals get set which are way out of reach and if you set your goals to far out of reach you most likely won't even attempt to do them.
Attainable goals are achievable and important to you. These are the types of goals that you will take the time to develop the attitude, abilities, skills and capacity to make come true. These goals are possible and give you a feeling of being worth the effort.
Relevant/Realistic - Goals should be relevant to what you want to achieve in the short and long term. They should allow you vision and purpose in accomplishing the goal. Realistic does not mean easy either; it means do-able. Do-able goals are ones where the learning curve is a curve, not a vertical slope! As well a do-able goal is one where the skills needed to achieve the goal are available. The goal should be realistic to who you are, where you are at in your life and what your overall needs are in the moment.
Example: If you love to eat sweets setting a goal to never eat sweets again may not be realistic or relevant to you. However, setting a goal to eat 1 serving of fruit as a substitute to a sweet could.
Time-Bound/Timely - Quite often this piece overlaps with the goal being Specific, but it aims to ensure that you are setting a time-frame to achieve your goals. Someone once said, "a goal is a dream with a time-frame to it!" Putting an end point on your goal gives you a clear target to work towards. Without setting a time-frame the commitment you are making becomes to vague. It tends to not happen because you feel you can start anytime. Remember, whatever time you set should also be measurable, attainable and realistic.
If you find difficulty in setting a SMART goal then it is more than likely that your future plans are not clear enough and need to be worked on more. If you are having a challenge setting your goals please do not just jump in and get on with it. Without a goal you are going to just feel like you are adrift, working hard yet accomplishing nothing.
WHY IS GOAL SETTING SO IMPORTANT?
Goal setting is a powerful process for thinking about your future and motivating you to make this future a reality. By knowing precisely what you want to achieve you know where to concentrate your efforts. Once you have a goal you'll also be able to quickly and easily spot any distractions that could lead you astray. Goal setting gives you long term goals with short term motivations. It allows you to focus your time and resources so you can accomplish your goal. It gives you something you can measure and take pride in with each step you reach in achieving the end result. Most importantly it allows you to see forward progress in an endevour you may have previously simply felt like a pointless grind.
Personally I think the most important thing that goal setting will do for you is to boost and build your overall self-confidence. With all of the progress you will be making, and with each milestone you accomplish, you will become more and more aware of your own ability and competence in achieving things you have always wanted to do!
So, if you don't already set goals well start doing so and start now! As you make this technique a part of your life it will become easier and your accomplishments and celebration of achievements will come faster. You can apply this to any part of your life, not just fat loss, so, try it now with something small and find out all YOU really can do!
~TigressSky~
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