Set Goals and Become a Champion

Originally published Dec. 26, 2014

With the new year coming up, many people are going to make exercise their resolution. Common goals I hear are "I'm going to workout every single day" or "I want to lose 40 pounds." These are great ideas, but not very realistic. The problem with many of these goals is that they are either not specific or they are just not attainable in a short time.

A key to goal setting is creating one big long-term goal, such as losing 20 pounds. This long-term goal will be reached in, let's say, 3 months. Now in that 3 months you need short-term goals, weekly, bi-weekly, monthly. You can even make a goal everyday. Every short-term goal you reach is a victory and one step closer to your ultimate goal. To keep yourself motivated give yourself a reward every time you reach a goal.

Buy yourself a small gift or allow yourself a small dessert. A reward system is a great way to stay motivated but, don't let it get out of hand. If you are trying to lose weight and your reward is an ice cream cone, well... don't make your reward an ice cream cone. Your reward should not get in the way of you achieving your goal. you don't want to fall off track. If you don't like the reward system or feel like having it less often just give yourself a reward at the end or at month intervals.

ANOTHER IMPORTANT NOTE: If you miss a goal, do not let it stop you! Just figure out why you missed the goal and get the next one. Along with a main goal you may find it helpful to incorporate some other secondary goals which can be included in your program. It is important to write these goals down! Seeing your goals will keep you motivated!

Sticking with the lose 20 pounds goal, here is an example of a 3 month plan to lose the weight. I will also add some secondary goals related to running if that was the way you wanted to lose weight.

Week 1- Lose 1 pound                                                                                                                                               Week 2- Lose 1 pound                                                                                                                                               Week 3- Lose 1 pound                                                                                                                                               Week 4- Lose 1 pound                                                                                                                                                      1 Month- Run 1/2 mile without stopping                                                                                                                                     Reward: Go see a movie.

Week 5- Lose 2 pounds                                                                                                                                                   Week 6- Lose 2 pounds                                                                                                                                                   Week 7- Lose 2 pounds                                                                                                                                             Week 8- Lose 2 pounds (12 pounds lost so far!)                                                                                                               2 Months- Run 1 mile without stopping                                                                                                                                     Reward: Go to a Tigers game.

Week 9- 2 pounds                                                                                                                                                       Week 10- 2 pounds                                                                                                                                                       Week 11- 2 pounds                                                                                                                                                     Week 12- 2 pounds                                                                                                                                                           3 Months- Lose 20 pounds                                                                                                                                                         Reward: Buy new pair of shoes.

This example is just the goals themselves, you also need a plan laid out to achieve your goals, like a specific diet plan.

Looking at the plan it may seem boring but when you are working at the goal on a week to week basis is makes accomplishing your goals much easier. Remember to work hard and don't quit on those goals even if you miss one you can make up for it another week.

Obviously there are many ways to set goals this is just one method have learned and used. This comes from Coaching Psychology by Margaret Moore and Bob Tschannen-Moran. This type of goal setting is not just for health it can be used for anything! Good Luck!