*Note: most of the examples I give in this article are Health & Fitness related, but the tips can be applied to any aspect of your life.
These are the ultimate goals that you are trying to achieve. Eg: I want to lose 5kg in 12 weeks. You cant directly control the outcome goals. You can do your best to achieve them, but you may not get there.
The are smaller goals you set to help you achieve your Outcome Goals. If you Outcome Goal is to lose 5kg in 12 weeks, then your Behaviour Goals could be:
- Exercise 5 times a week for the 12 weeks
- No take away's or alcohol for the next 12 weeks
1. Goals must be specific and measurable
There is no point in saying “I want to get fitter”, or “I want to lose weight”. It must be specific: “I want to complete a 14km Spartan Race (Adventure Race)”, or “I want to lose 5kg” are goals. If you can’t measure it, or it is not specific, it is not a goal.
2. Timelines make goals real
Without a timeline you are just hoping your specific & measurable objective comes true at some stage in your life. With a timeline in place, you know when you want it to happen, and can therefore set relevant behavior goals to get you there. EG: “I want to be able to complete a 14km Spartan Race by the end of 2014", or "I want to lose 5kgs by December".
3. Goals must be realistic
You could set a goal to drop 5kg of body fat in a week, but that’s not likely. Goals should be as realistic as possible and based on experience and research.
4. Commit the goal to paper
Until the goal has been written and recorded somewhere, it is just a wish or a dream. Write the goal wherever you please: an email to yourself, a notepad, a note on your phone. Just write it somewhere.
Creating a Plan and Sticking to it
Once you have goals in place you can make a plan(set your Behaviour Goals). The next hard part is sticking with that plan. Here are some tips with sticking to the plan to achieve your goals:
1. Focus on starting
In the beginning of the plan you just need to focus on getting started and not worry about what’s to come. The goal may be to run a marathon, but to begin with you just need to get the running shoes out and hit the pavement.
2. Try and Enjoy doing it
If you can find some form of exercise you enjoy doing you are much more likely to stick to the plan. This can be a sport you enjoy, or else going somewhere with nice scenery to go for a run/cycle/swim. Download some interesting podcasts or audio books to listen to while you are exercising. This goes for nutrition as well. If you make it enjoyable; going to a nice market to do your shopping, preparing some delicious nutrition foods and sharing with friends or family, then it is easier to stick too.
3. Be accountable
Tell at least one other person about your goals and plan. Keep a log so you know how you are doing. This can increase your chance of succeeding by up to 50%.
Personally, I prefer to set performance goals rather physique goals. I find that working towards performance goals will help improve your physique as a side reward. Trying to reach performance goals is addictive. Its competition with yourself to get faster/stronger/fitter depending what the goal might be. Once you reach one goal you straight away want to set your sights on the next goal.
Some sample goals:
- 20 full pushups
- 1 full pull up
- 100 full burpees in less than 10 mins
- Run 5km. Pick a month you want to complete this by, then enter yourself into a fun run. If you can already run a 5km then you can increase the distance or improve on your time
- Complete a triathlon. There are loads of these on over the summer months, and a range of different distances
- the list is endless
In our Group Fitness Classes we do some circuits for time, and then the goal is to come back and beat that time in the coming weeks or months. Some samples of these are:
(the distances and rep ranges can be scaled depending on fitness levels)
Complete 4 rounds of:
10 Kettlebell Goblet Squats
400 Meter Run
By aiming to beat these it gives people focus to turn up to the classes and train hard each week. Then when they improve and beat the time there is a great sense of accomplishment. They then move onto their next goal. It becomes a state of constant improvement. Plus, as a bonus they will have melted off some fat and increased muscle tone which makes them look great!
Post them in the comment section below or send me a message through the Contact page.
If need a hand with setting goals or making a plan to achieve them get in touch with us