GOAL SETTING
by Road to Eating Clean and Living Lean on Friday, November 23, 2012 at 9:25pm ·
I wanted to talk a little bit about goal setting...I used to work at Lululemon and they were HUGE advocators of goal setting. We chose BHAD goals (big, hairy, audatious, goals, lol) and set out ways to make it there. We chose five year goals first, then worked backwards and set three year goals and one yr goals to make it to that end picture. I found it really hard to pinpoint where I wanted to be in fives years, but I'm definitly using it for my current goals!!
My BHAD goal at this point is stepping on stage in MAY....but in order to make it there I have lots of little short term goals within that big goal, and I try to stick to them as close as possible!!! Planning, and sticking to that plan is KEY!!
My Monthly Goals are:
1. Research all the things I will need to get prepared for within the next 5-6 months...Posing, walking in heels, tan, suit selection, makeup, hair, cutting weight those final weeks, carb cycling, etc. And start rotating the practicing of all these things into my weekly and daily goals as time goes on and I know what need more or less work!
2. Go through all my journaling, and decide what's working, what's not, and decide how I need to change my plan to keep seeing progress.
3. Buying something I'll need or paying registration fees one month at a time, so it's not overwhelming in those last couple of months. I've already purchased shoes, and bikini bite. This month, I'm going to pay for the membership fee and entrance fee for the first competition in May...In december, I'm going to start looking into a suit selection...etc
My weekly goals are:
1. to make a plan for diet (making a couple daily meal plans that fit into my predetermined macronutrient breakdown i.e. Pro/Carb/Fat) I record my meals BEFORE I actually have them and only eat what I have planned...rather than recording what I eat. This keeps me from taking extra snacks here and there.
Those extra calories add up!!
2. Cook meals in advance every three days. (It gives me food on hand so I'm not reaching for junk, but it's not sitting in the fridge too long, and tasting stale) Eating before I go to get togethers so I don't fall off my diet because I'm famished.
3. Plan my workouts ahead of time, and check them off while I go! Recording all sets and weights so I can see improvment or lack thereof!!!
4. Take Pictures every Monday to judge how my progress is going. (recording what happened in my diet and workouts that week so I can see how that affects the way I look with the pictures. :)
My daily goals are:
1. to eat every two to three hours
2. drink a gallon of water a day
3. Make every rep count in the gym
4. Get as much sleep as I can
I'm sure I'm missing a lot of stuff in these lists, but at least you get the gist of what I'm doing!!!
REMEMBER!!! - Make sure your goals are SMART goals
Specific ,Measureable, Attainable,Realistic,Timely I hear a lot of people saying they don't have a SPECIFIC goal, they just want to be healthier...if that's working for them, that's great! I know from my own experience though, until I made this VERY specific goal, I was just coasting along, being somewhat healthy, but never feeling like I was REALLY making any progress. I never REALLY set my mind to it because I wasn't keeping myself accountable in any way and wasn't working toward anything SPECIFIC! TIMELY is one of the aspects that I find is the most important...If I don't give myself a timeline for my goals, I don't take myself seriously.
So there you have it! Make a big goal, it can be anything....
Run/walk a 10K, Enter a triathalon, Doing unassisted chinups, Compete in a mud run, learn an extreme sport, start your own business, buy your dream house or car, earn a degree, take a dream vacation......whatever you put your mind to, and plan for it!! Decide what you need to do to achieve that goal. Break it down into "baby step" goals to get you there! Trust me, it works!!!!! :)
PS, Last but not least, tell people about your goals....having people know what you are planning to do, makes you more likely to follow through!
My BHAD goal at this point is stepping on stage in MAY....but in order to make it there I have lots of little short term goals within that big goal, and I try to stick to them as close as possible!!! Planning, and sticking to that plan is KEY!!
My Monthly Goals are:
1. Research all the things I will need to get prepared for within the next 5-6 months...Posing, walking in heels, tan, suit selection, makeup, hair, cutting weight those final weeks, carb cycling, etc. And start rotating the practicing of all these things into my weekly and daily goals as time goes on and I know what need more or less work!
2. Go through all my journaling, and decide what's working, what's not, and decide how I need to change my plan to keep seeing progress.
3. Buying something I'll need or paying registration fees one month at a time, so it's not overwhelming in those last couple of months. I've already purchased shoes, and bikini bite. This month, I'm going to pay for the membership fee and entrance fee for the first competition in May...In december, I'm going to start looking into a suit selection...etc
My weekly goals are:
1. to make a plan for diet (making a couple daily meal plans that fit into my predetermined macronutrient breakdown i.e. Pro/Carb/Fat) I record my meals BEFORE I actually have them and only eat what I have planned...rather than recording what I eat. This keeps me from taking extra snacks here and there.
Those extra calories add up!!
2. Cook meals in advance every three days. (It gives me food on hand so I'm not reaching for junk, but it's not sitting in the fridge too long, and tasting stale) Eating before I go to get togethers so I don't fall off my diet because I'm famished.
3. Plan my workouts ahead of time, and check them off while I go! Recording all sets and weights so I can see improvment or lack thereof!!!
4. Take Pictures every Monday to judge how my progress is going. (recording what happened in my diet and workouts that week so I can see how that affects the way I look with the pictures. :)
My daily goals are:
1. to eat every two to three hours
2. drink a gallon of water a day
3. Make every rep count in the gym
4. Get as much sleep as I can
I'm sure I'm missing a lot of stuff in these lists, but at least you get the gist of what I'm doing!!!
REMEMBER!!! - Make sure your goals are SMART goals
Specific ,Measureable, Attainable,Realistic,Timely I hear a lot of people saying they don't have a SPECIFIC goal, they just want to be healthier...if that's working for them, that's great! I know from my own experience though, until I made this VERY specific goal, I was just coasting along, being somewhat healthy, but never feeling like I was REALLY making any progress. I never REALLY set my mind to it because I wasn't keeping myself accountable in any way and wasn't working toward anything SPECIFIC! TIMELY is one of the aspects that I find is the most important...If I don't give myself a timeline for my goals, I don't take myself seriously.
So there you have it! Make a big goal, it can be anything....
Run/walk a 10K, Enter a triathalon, Doing unassisted chinups, Compete in a mud run, learn an extreme sport, start your own business, buy your dream house or car, earn a degree, take a dream vacation......whatever you put your mind to, and plan for it!! Decide what you need to do to achieve that goal. Break it down into "baby step" goals to get you there! Trust me, it works!!!!! :)
PS, Last but not least, tell people about your goals....having people know what you are planning to do, makes you more likely to follow through!
We’ve dedicated December as #fitmas!!! Lets all learn ways to stay fit over the holidays!! I’m going to be concentrating on staying on track at holiday gatherings (healthy potluck recipes to bring along….and maybe a nice CLEAN holiday dinner that won’t leave you missing the old standbys!! These are all incredible women that I am so happy to have met! Check out their profiles, fb pages, blogs and websites! There’s a lot to learn from them all!! 