Today I want to talk about what I feel is probably THE single most important aspect of reaching your goals. It’s not your training, it’s not your diet, it’s not your supplements. Rather, I want to talk about the importance of goal setting. It’s like the old saying that if you don’t know where you want to go, you can’t figure out how to get there. Whether it’s increased strength, fat loss, being fitter to play with your kids or whatever, I can not emphasize the importance of goal setting.
Without fail, my best (read: most successful) clients are the ones that have a goal in mind, and the more specific the better! The first question I ask a prospective trainee is: “What are your goals?” Often it’s usually pretty vague: “I just want to get in shape,” “I want to look toned,” or “I just want to lose a couple of pounds.” But those are too vague to be of any use. You need a specific goal and, ideally a time line to reach them in. Without a deadline, it’s too easy to lose focus and there’s a reason that all successful companies make their employees meet them. Otherwise the work never gets done.
Of course, any good trainer will consider the goals and the timeline. Does this person want to achieve that goal within a realistic time frame? There’s nothing wrong with dreaming big, and I do it all the time, but the larger the goal, the more successful you’ll be if you can spell out the specifics. Here are some tips:
1) Write down your goals (right now!). What are they? Keep them somewhere where you can always see them (for me, it’s my training log and my fridge). Be accountable to yourself.
2) Be specific. It’s awesome to work with someone who goes just beyond the general (i.e., “I just want to lose a couple of pounds) and gets right into the detail: “I want to fit into my size 6 wedding dress by my fitting date on March 10.” That way, we (trainer and trainee) can work together to determine if we’re meeting the weekly mini-milestones to get there. It’s fun to figure out all the ways to keep that person motivated week after week while achieving the smaller milestones.
3) Be realistic. Sure, it would be nice if I could do a 500 lb squat or a 375 lb bench press. But I’m no a power lifter (now!) nor am I an Olympian, and my current strength training program is not currently designed to meet that goal. If your goal is to run a marathon, complete an unassisted pullup, bench press your own weight for reps, run a mile in under 6 minutes, etc—give yourself a realistic time frame to work towards that goal. Personal trainers love time frames—the more motivated you are to achieve a goal by a certain date, the more we can motivate YOU to get there on time. We’re accountable too!
4) Make your goals measurable with objective tools for success. If your goal is to get stronger in your bench press, you need to be writing down reps, sets, and weight handled in your training log. That way you can track and hold yourself accountable for your progress on a weekly basis. If your goal is to lose body fat, get a reliable pair of calipers to monitor your progress.
If your goal is to eat “healthier,” write down what you’re eating in your food log and see if every week, you can toss out at least one unhealthy item off your grocery list (like soda or your daily ice cream sandwich). If your goal is to get a flatter tummy, make sure you have that measuring tape handy (along with the calipers!) If your goal is simply to “eat less,” you need to have a food scale and measuring cups handy. Most people, including yours truly, need this to gauge proper portion size. Having the right tools eliminates the “guesstimation.”
The best goals are nothing without a plan of action. You can dream all you want about a six-pack tummy, and even if you’ve written it out on paper and posted a picture of your favorite fitness model on your fridge, you’ve got to have a plan of action. A personal trainer can help devise the steps to help you reach that goal, and provide program design, support, and motivation to get you there.
I encourage you to write it all down, and take the steps (little or big) to achieve it. Nothing worth having ever comes without effort and hard work – don’t ever forget that! Stick to your goals and you’ll see through hard work and consistent action every single day you will achieve and probably surpass what you thought you were never capable of! I just can’t emphasize enough the importance of goal setting and hopefully now you understand why. So set your goals, make a plan and go make it happen!
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