Goal setting = smart training

by Rebecca Myers | Wednesday, April 20, 2011

The following Goal Setting Checklist will help ensure that your goal
list covers all of your health and fitness needs.

Remember, motivation is only effective when the goal is meaningful and fits your individual requirements.

Once you’ve set personal goals with your trainer,
remember to break a long term goal, like losing 10 kilograms or
running a fun run 10 minutes faster than a previous best, into more
manageable goals. These are not only more likely to be realistic, but
also allow you to achieve one goal (short term) while keeping the next
attainable.

1. Identify why you are exercising.
Looking, performing and feeling
better are good long term goals, but don’t forget about short term,
specific goals. A good short term goal might be to strength train three
days per week. This is realistic and achievable, and will serve to
motivate you until you reach your more ambitious goals.

2. What motivates you to exercise? Ask yourself, write it down and
place it where you can easily and regularly see it. This will help keep
you on track to achieve your goals.

3. Orient yourself to a variety of activities. This will help you avoid
boredom, overuse injuries and find activities you enjoy.
4. Consider your level of enjoyment when exercising. If you like
what you’re doing you’ll be more likely to incorporate fitness into a
permanent lifestyle change.

5. Commit to exercising regularly. Set minimum (‘I’m so busy with
life’) and optimum (‘my life is under control’) training schedules. If you
do this, you’re more likely to stay active and achieve results (which,
in itself is motivating!). Repeat this phrase: ‘Exercise is a year-round
habit, like personal hygiene. It is not a part time hobby.’ And always
remember health and fitness is easier to maintain, than regain!

6. Keep your workouts to reasonable lengths. Is yours a schedule
you can realistically commit to for a lifetime and still maintain other
important responsibilities? Make sure the number of days you work
out and the duration of your workouts are in line with what you want
to accomplish. Be realistic! While you can attain substantial health
and fitness benefits from three workouts per week, you won’t ever be
an elite competitive athlete on that training schedule (if that’s your
goal!).

7. Identify the big picture. Through your commitment to consistent
workouts and other positive lifestyle changes, keep in mind that your
ultimate goal is to improve the quality of life.

8. Write specific goals. Be as specific as possible in detailing your
goals and how you are going to attain them. Fitness goals can be
performance or health related, or as simple as lifting more weight,
losing fat or even just exercising regularly. Then put your plan into
action. Furthermore, take the steps necessary to ‘make it happen’
(schedule it!).

9. Schedule and organise your day. People who exercise in the
morning are more likely to stick with their program. Regardless,
somehow schedule exercise into your day so that it gets done.
View it as an important appointment you would not dare miss and
selfishly protect this sacred time. Written plans are more likely to be
accomplished than good intentions, so, ‘Don’t just think it, ink it!’

10. Spend a reasonable effort exercising. If you’re going to
spend the time exercising, why not maximise your fitness return?
Going through mindless motions, is different than a sincere and
concentrated effort. Developing this attitude will make the time you
spend exercising more productive and enjoyable.

11. Avoid missing workouts. Feel at least a tinge of guilt when you
let your commitment to workouts slide, but feel comfortable about
missing a few workouts when injury or sickness require it.

12. Feel good after a workout. If you don’t feel a positive postexercise
glow, it is not likely that you will continue. Being a little tired
from a champion effort will help you feel good!

Motivation is only effective when your goals are meaningful and fit
your individual needs, desires and likes. Remember, so once you’ve
achieved your shorter term goals, strive to achieve your longer term
ones. Good luck! Enjoy!

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