Setting Goals

Set Goals (and Objectives)
Goal setting is the art that makes everything else possible. It adds aim to energy, focuses efforts and, for some, structures time. Surveys show that people who plan ahead are much more successful over the long term than those who plunge in without knowing where they are going or how they'll get there. You wouldnt take a long road trip without a map so it makes good sense to have a compass (and roadmap) for your fitness objectives.

Goals should be SMART

• S = Specific: Saying "I'll go to exercise class," is not specific. I have clearer picture when I write, "Next week I will attend boxing class at 9:30AM Monday, Wednesday and Friday."
• M = Measurable: Set goals that are measurable in quality and quantity. Measuring body fat percentage, hip to waist ratio or journaling and record keeping of diet intake or workouts achieved or increases in heart rate reserve are powerful and motivating tools to assure a new habit  becomes a long term behavior. Instead, make plans for an individual workout that nurtures you. Many folks find that they are committed to measurable goals if they report to a friend or colleague willing to monitor their progress.
• A = Attainable: In the moment of enthusiasm we often make promises that are difficult to keep when enthusiasm wanes. If you are looking for a magic bullet chances are you will end up shooting yourself in the foot. Realizing that change doesnt happen overnight will help you set realistic goals you can achieve. It's the SMALL changes that are key to lifestyle change. For example, if you are trying to lose weight you should avoid the painful rebound of crash dieting by planning to lose no more than one or two pounds per week.
• R = Realistic: Goals should be reflective of your values and compatible with your lifestyle. If not they can be source of distress. Success is about how to customize the activities to find the right fit for you. For example, if you don't enjoy working out with others it's unrealistic to join an aerobic class.
• T = Timely: It is not smart to plan too many changes at once. It's too threatening to your internal sense of balance. Before your begin be certain that you can identify other areas of your life that might be stressful and prevent you from "doing what you want to do"

Write down your goals

It is important to put goals in writing. Written goals are tangible signs of a promise that you intend to keep. They can remind you of the promise when time is short or if other priorities become pressing. Written goals will also help you track your progress, make your accomplishments more obvious and help you identify problem areas that need more attention.

Identify supporter and saboteurs

Some of us can be a lone ranger, but most people need coaches, cheerleaders and people whose belief in support of us reminds us of commitment to change. The friendship and support of others will make it easier for you pass through the sometimes difficult transition from old to new behaviors. Identify the people who will nurture you and help you maintain your well-being, as well as those who don't see your point of view. Those supporters will help you maintain your commitment during period of stress.

Plan for unexpected

Lack of time is the most frequently mentioned reason for discontinuing a fitness program. Life is filled with surprises so include strategies that assure you will make time for maintaining your commitment in the face of changing schedules, unexpected mini-crisis and external forces like long meetings, extra traffic, changes in car pools -- you know what I mean!

Affirm your behavior

Affirmations are powerful. Many people find that repeating certain sayings to themselves helps them accept things. they discover they are programming their sub-concious to new beliefs.  Affirmations should be positive such as "I am," "I have" as opposed to "I would like" or "I will try". Remind yourself daily, "I am healthy person making changes in my lifestyle so I can live in the most healthy way."

Reward your success

Set up a reward system so you can reward yourself for changed behaviors. Each of us have different values for measuring success. Yours should be structured to satisfy you, not others. That reward should make you hum from head to toe!