GOAL SETTING
“Obstacles are those frightful things you see when you take your eyes off your goal.”
Henry Ford
We are constantly transforming and continue to do so, but how do we stay consistent with all these changes? Think about the times you’ve set goals for yourself. Was your goal realistic? Measurable?
Here is a story I want to share with you about goal setting. It’s about my sister, Vaelei. She approached me last month saying she was feeling lethargic, unmotivated and unsure where to start. All she knew is she wanted to make a change.
We spoke at length about what her goal would be, her current exercise regime, and target date as these factors contribute heavily to getting the results she wanted.
Vaelei’s goal was to tone her core and glutes, train 2 - 3 times a week in addition to her muay thai training and to do so within a 30 day period.
Based on the information she gave me; I then wrote a program to tone her target areas. Each week I would follow up with her and asked her to take weekly photos on the same day, at the same time, in the same clothing and various angles so I could measure her progress.
Now at the end of the 30 days, here is her story…
“I am feeling proud of myself for achieving this simple goal. In the past I would set very high standards...goals that were, for the most part, unachievable. I am a perfectionist, and the goal of perfection is very stressful and often coupled with procrastination. Perfectionists typically set very high standards and then self-sabotage for fear of failure. If something is not perfect it is a failure. Procrastination therefore becomes part of that cycle and I can tell you, it is a very dangerous cycle.
I have slowly learned to expect less of myself and to set simple and more attainable goals. I have also learned to accept that the effort is a success in itself. NOT trying, for fear of failure, is very damaging to the psyche so setting more attainable goals is actually a very healthy practice.
In this 30 days of exercise I feel healthier. I feel healthier in my body with an increase of energy and better core strength, and the weekly photographic progress shows the changes. Both of these things were my main goals. The added benefits to my psyche and emotional health were somehow even bigger achievements than what I set out for! I am now ready to add more to my routine. I look forward to my exercise now. I see the results. I feel good. I look good. I am proud of myself.”
I would like to thank my sister for sharing her experience with you all and trusting in me for my advice.
Here are a few tips about simple goal setting:
- Start with a small, yet simple goal
- Make it realistic / achievable
- Set a practical target date / timeline
- Find motivational factors in why you are doing this and remember them, are they intrinsic or extrinsic? Intrinsic factors are much more likely to be successful.
- Tell your partner, family members or friends to share your experience and gain their support
- Be sure to dedicate the time to your goal
- Monitor your progress! Write it down or if you need advice ask your PT or Coach!
- Be aware of urges to quit and when these occur, remember your motivational factors
- Never, never give up!
Next month it’ll be the new year and I’ll be talking about how you can make and embed your new year’s resolutions into habits.