Have you set or are you in the process of setting your goals for 2018? The old saying, “fail to plan, plan to fail” is very true, goals need to to be written down and a plan to move towards them set out. The goals may change somewhat as you move towards them but you need the initial goal to get momentum.
There are three kinds of goals:
Outcome Goals: These are part of your vision, what you want to achieve that is out of your control. Given that it is out of your control, it can bring high levels of anxiety.
They are something like:
• Entering a body-building competition and aiming to win it.
• Be a certain body-fat % or weight by a particular date.
• Run 5kms in a certain time, Deadlift x amount of weight or number of Pull-ups or Push-ups within a particular time-frame.
Performance Goals: Your performance goals are the strategies that you are going to use in order to achieve your outcome goal. It is a way to measure your progress.
They may be something like:
• Weekly Body-stats and photos to check progress.
• Timed runs, recorded Deadlift weights and number of Pull-ups or Push-ups.
Progress Goals: These kinds of goals are 100% under your control. They are the steps that you are going to take in order to achieve the performance goals and ultimately your outcome goals. They are defined by WWWW (Who does What, Where, When) and can be recurring too.
They may be something like:
• Consistently sticking to a nutrition plan to help achieve your physique goals, if you are unsure where to start, it’s a good idea to get help with this,
• Have a plan of what exercises to do and when, then consistently train at least 3, ideally 4-5 times per week. If you are a gym or weigh-lifting beginner, working with a Trainer to get you started, is a great investment in yourself.
• Other habits to stay on top of are things like 7-8 hours of good quality sleep most nights, staying well hydrated and reducing stress as much as possible.
They key thing is, that if you are feeling anxious or that you are not performing well, remember to focus on yourself and what you can do (the process), rather than the outcome.
As far as the actual goal-setting goes, most people know the S.M.A.R.T format:
• Specific: State clearly what it is that you want to achieve so that you can know when you reach the goal, no generalisations.
• Measurable: Make sure that your goal can be measured, that is the only way that you will be able to know if you have accomplished your goal.
• Achievable: Ambitious but achievable goals with an action plan are challenging and motivational, whereas unrealistic goals with no clear plan can be demoralising. Your goals need to be under your control
• Relevant: Your goals need to be important to you and your vision of your life.
• Time-bound: Goals must have an expiry date, the time by when the need to be accomplished.
This is exactly what I am doing with the people who really want to make a great start to 2018 as then together, we will create their personalised ‘30 Day Get Back on Track Plan’.
Are you ready to make 2081 YOUR year? Then book your appointment before 20th January for £47 (usually £150!), spaces are limited so get in touch today.
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