Thursday, January 9, 2014

Goal Setting for Success!

Thanks to everyone who came to our first FUEL - More than Movement discussion!  We talked about what to expect the coming weeks and even had some great suggestions from participants of new topics to add to the schedule.  We love the feedback, so keep it coming!

Here are the highlights from our Goal Setting for Success Discussion.

S.M.A.R.T. Goals = Smart, Measureable, Attainable, Relevant and Time-Bound.  We passed out a template that can be used for setting SMART goals.  You can download it here.

  1. You should have both Progress and Process Goals.  Progress Goals are the "achievement" goals, such as losing weight or decreasing blood pressure.  Process Goals are about the lifestyle and behavior changes you will make, such as walking one mile per day for the next 100 days.
  2. Make sure to set multiple time bound goals.  For example, if you had a goal to run a 5k in 2014, you might first have a goal of being able to run 1 mile in the next 3 weeks, then 2 miles in the next 6 weeks.  Setting multiple timeline goals also gives you room for being flexible when needed...
  3. Be flexible and ready to redefine your goals!  Life is going to happen.  It's inevitable.  Don't throw your goal out the window when you get off track for a week or two.  One participant had a great example of how she set a goal and stayed with it for 10 weeks, but as soon as she missed a week, she gave up.  What she realizes now is that if she had just redefined her goal a little and been flexible with her timeline, she would be feeling much more successful right now.
  4. Write stuff down.  You are more likely to follow through with things when they are written - or typed into an app if you're "techy."  If you need additional support with this step, contact us at Just Move Fitness and More, and we'd be happy to schedule a session where we can work on the goal setting or do some personal training or even meal planning.
  5. Manage your expectations.  Talk to others about their health successes and failures and find out what worked and what didn't.  No matter how many images you see in the media with amazingly fit women's bodies, it's not real life.  Healthy looks and feels different for EVERYONE.  (P.S. Check out this image from the Gorgo - Women's Fitness Magazine - Real Strength Campaign!  Realistic expectations are easier when we SEE what real healthy looks like!)  :)
One final note as you set your goals, we hope you keep in mind that what you look like and what size jean you wear are only ONE indicator of health...  Here are some others to consider:
  1. Emotional health - exercising improves mood, energy levels and sleep quality!
  2. Resting heart rate - exercising can help decrease your resting heart rate (meaning your heart doesn't have to work as hard!)
  3. Muscular strength and endurance
  4. Flexibility
  5. Balance
  6. Skill level (we see you rocking those dance moves!)
  7. Medical indicators - exercise lowers blood pressure and improves cholesterol and blood sugar levels
See you next week when Ellen Hector from Physical Therapy One joins us for The Great Shoe Debate!  (Why do shoes matter so much and why are there SO many to choose from???)  We'll have a bunch of shoes on hand for you to look at and you are welcome to bring your shoes to get some feedback.

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