1) Goals 2) Plans 3) Steps
GOALS
It is often uncommon sense that you can not hit a target you do not have nor can you reach a goal you have not set. People talk of getting in shape , losing weight or doing an athletic event but only take a few haphazard steps without a plan or specific goal.
Therefore setting and focusing on a goal can be a positive motivational tool if the goal(s) is :
A) Specific
B) Measurable
C) Realistic
D) Timed
SPECIFIC – The goal needs to be clear and detailed with numbers, colors, sizes, shapes and even some of the who, what, where, when, why and how. Having set and made specific goals we can remain motivated with the additional focus provided. Examples: Weight Loss -25 pounds, Blood Pressure to 120/80, Run the Charlottesville Marathon April 17 2010- 40? weeks from now, Get a PhD in Physiology by age 50, Send kids to college,…
MEASURED- Being specific in the first part makes measurement easier . A solid and specific target makes planning easier because we can easily measure progress and results on the way to a specific destiny.
REALISTIC- Specificity and measurement tools are not necessary if the goal is unrealistic. Realism may be a function of time. The goal may be realistic in 5 years , not this year. Therefore the the whole process including timetables must be taken into an account. Review the goals with an expert or trainer.As a 6′8 290+ pound football player- the best goal plan is not going to make me the winning jockey in The Kentucky Derby- maybe the horse…. Realism may be a function of time. The goal may be realistic in 5 years just not this year so the the whole process including the timetable must be taken into an account. Review the goals with an expert or trainer.
TIMED- Timing is a key part in determining realism and in planning the specific parts of the goal and the measurement tools.Make a plan, a roadmap with baby steps and some Big strides allows for a sensible goal program.
Example: Lose 25 pounds = 5 pounds/month = 1.25 pounds/week = 1/5 pound /day = 700 calories /day (diet and exercise)
Run a marathon- Week 1- walk 20 minutes 4 times, Week 2 walk 30 minutes….Week 6 jog easily and walk for 60 minutes, ……Week 7- run a 5k…..Week 22- Run walk 60 minutes 3 days and run/walk for 3 hours on one day , Week 36 walk/run a marathon….
Next we will look at the steps in a goals program.
