Establish Goals

To keep motivated, we must first have a reason for wanting to change our current lifestyle, or accomplish a specific goal. Clearly defining what it is we want to achieve, how we are going to achieve it, and by when gives us an exact formula for success. Vague goals such as ‘I want to lose weight’ or I ‘want to get stronger’ have no timeline. They have no means by which to achieve them. And most of all, they are easy to put off or convince ourselves that we are working towards them as they inherently have no way to measure progress.

1. Describe what you are working towards and why. Below are a couple of examples:

“I want to lose weight so that I reduce my chances of diseases and feel/look better.”

“I want to work up to a 5k so that I can participate in the Run for Charity.”

2. Clarify your goal so that it is measureable/ track-able. Below are a couple of examples:

“I want to lose 15 lbs of body fat, so that I reduce my chances of diseases and feel/look better.”

“I want to work up to running 3 straight miles in under 21 minutes so that I can run the 5k Run for Charity.”

3. Give your goal a timeline. Specify exactly when you will be starting this goal, and when you want to accomplish it. Below are a couple of examples:

“Starting April 15th, I want to lose 15 lbs of body fat by July 15th, so that I reduce my chances of diseases and feel/look better.”

“Staring February 1st, I want to work up to running 3 straight miles in under 21 minutes so that I can run the 5k Run for Charity on May 12th.”

4. Specify exactly how you will be achieving this goal. Below are a couple of examples:

“Starting April 15th, I want to lose 15 lbs of body fat by July 15th, by exercising 4 days a week and eating 1,800 calories per day, so that I reduce my chances of diseases and feel/look better.”

“Staring February 1st, I want to work up to running 3 straight miles in under 21 minutes, by running 3 days a week for 30 minutes, so that I can run the 5k Run for Charity on May 12th.”

5. Measure, track, and set your plan in motion.

After establishing clear goals, you will need to measure your current fitness level so that you can clearly see yourself making progress – one of the biggest motivators. For the first example, this would be calculating current body fat %. For the second example, this would be timing how long it currently takes to run 3 miles. Next, put your plan into motion and continue to track progress. Periodically remind yourself why you want to achieve this goal and visualize how you will be after succeeding.

6. Set your next goal:

Once a goal is met, it is very important that you create a new goal so that it can be your new source of motivation. Soon, this consistent goal-setting will become second nature and you will be growing by leaps and bounds.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s