Did you participate in my 5-day Defining SuperYou Course? If not I highly recommend taking that awesome step first! You can find all the details here. Once you’ve done that you’ve set the foundation to completely ROCK these goals we’re about to set. It’s time to look at how you can formulate that vision into tangible goals you can tackle. How do you eat an elephant? One bite at a time. Tackling big goals is the same. So let’s break it down.
Specific – what exactly do you want to accomplish?
- instead of “i want to run” be specific “I am going to run 3x per week for 30 minutes”
- instead of “i want to lose weight” be specific “I am going to lose 20lbs over the next 6 months (by x date)”
- instead of “I want to eat healthier” be specific “I am going to eat at least 5 servings of fruit & veg per day and drink at least 8 glasses of water per day”
Notice the language…”I want” became “I am” – be powerful with your words, your actions will follow!
Measurable – how will you assess your progress?
- if your goals are related to body composition make sure you take physical measurements (waist, hip and chest girths are a great way to go). Measure no more than once per week and no less than once per month.
- if your goals are frequency related or related to achieving a specific nutrition goal each day, look into a way to track the behaviour – things like Map My Run and My Fitness Pal are great free apps for that!
Attainable – is your goal within reach (with a little stretching)?
- make sure your goal is challenging but achievable. Consider that really big goals may need to be broken down into smaller more manageable ones.
- put support structures in place. Get the information, tools and cheerleaders you need to be successful!
Rewarding – how will achieving your goal impact your life?
- consider both intrinsic motivators (ie. how great you’ll feel) and extrinsic ones (like a trip to the spa!).
- extrinsic motivators/ reward ideas – new clothing, an event, time with someone special, spa visits…
Timely – what is your deadline?
- find a clear deadline and stick to it!
Put it all together into an empowering goal statement!
Start by becoming clear on each element and then wrap it into one powerhouse statement!
Example Goal: Learn to Run
- S: I am going to learn to run 10k
- M: I am going to run 3x per week following a walk/run progression and will track my workouts on Map My Run
- A: I am going to join the Super You clinic starting next month with my friend to help me achieve this goal
- R: I will be incredibly proud of myself when I cross that line. I’ve always wanted to complete a 10k! I am going to treat myself to a cool new running outfit at the completion of my race to keep me inspired to run
- T: I am going to complete ____ (specific race) on ______ (specific date).
Goal Statement: I am going to be a running SUPERstar and run my first 10k prepared and injury free this coming October. I am going to create my running community and get the support I need by joining the Super You Learn to Run 10k clinic. I am a runner.
More example goal statements:
- I am going to become more fit & lean this year so I can feel fantastic and have the energy I need to keep up with my kids. I am going to lose 25lbs over the next 8 months by walking for at least 30 minutes every day, eating 5-10 fruit & veg servings per day, drinking 8 glasses of water per day, listening to my body cues and tracking my intake on My Fitness Pal. I am going to take physical measurements (weight, waist & hip) once per month with my walking partner Patti.
- I am going to walk 10 000 steps per day 6/7 days per week for the next 6 months to help improve my general fitness & health. I am going to wear a pedometer to track my steps and share my steps goals and achievement with my buddy Sam.
Create your own powerful goal statement and make THIS your year to achieve your SUPER goals.