I have heard a lot about habit forming, and breaking in the mental health field. There are stages of change, and contemplation of said change, etc. I was working on changing a few bad habits of mine during my month in Vegas. That didn’t happen, and I am sick of it.
So enough is enough. I get really annoyed with all those 30 day squat or blah blah challenge in Facebook. I like the idea, but I do not want to squat that many times right now. I have more important habits to form. So, I am doing “ Show me 30 days”. It is more showing myself I can, and achieve some fitness/health goals along the way- I will rain check those squats.
You want to join me? !
We are going to regain our health, inside and out. We are going to dig deep to find inspiration, and motivation to Show 30 days of focus on your goals.
Taking control. No excuses. Being all that we are meant to be!
So dust off those at home weights, that bike in your garage, those fitness clothes you have been wearing as jammies around the house, your running shoes, and even go ahead and dust off YOURSELF!
Let’s DO THIS!!!
So today is goal planning –
Goal setting time! A goal seems simple “ I want to do ________”, but making S.M.A.R.T. goals is something I learned at work. I found it helpful with not only my clients, but myself.
A specific goal has a much greater chance of being accomplished than a general goal. To set a specific goal try to answer all the questions below.
*Who: Who is involved? – Me, me !
*What: What do I want to accomplish? I want to be on track with my half marathon training, start cross training, and adapt healthier eating.
*Where: Identify a location. At home and the gym.
*When: Establish a time frame. The next 30 days.
*Which: Identify requirements and constraints. I must be active in my training plan, or cross training.
*Why: Specific reasons, purpose or benefits of accomplishing the goal. I want to finish my half marathons in an upright position, I will hopefully lose weight, and overall health improved.
EXAMPLE: A general goal would be, “Get in shape.” But a specific goal would say, “Join a health club and workout 3 days a week.”
M easurable –
Establish concrete criteria for measuring progress toward the attainment of each goal you set.
When you measure your progress, you stay on track, reach your target dates, and experience the exhilaration of achievement that spurs you on to continued effort required to reach your goal.
To determine if your goal is measurable, ask questions such as……
How much? How many? –
For me it is How often? – at least 4 days a week.
How will I know when it is accomplished?
The 30 day challenge – Oct 30th!
A ttainable –
When you identify goals that are most important to you, you begin to figure out ways you can make them come true. You develop the attitudes, abilities, skills, and financial capacity to reach them. You begin seeing previously overlooked opportunities to bring yourself closer to the achievement of your goals.
You can attain most any goal you set when you plan your steps wisely and establish a time frame that allows you to carry out those steps. Goals that may have seemed far away and out of reach eventually move closer and become attainable, not because your goals shrink, but because you grow and expand to match them. When you list your goals you build your self-image. You see yourself as worthy of these goals, and develop the traits and personality that allow you to possess them.
So for me – I am going to stop looking forward to the half marathon and running 13.1 miles. I am going to focus on these next thirty days in my training plan only. I will likely take it week by week, and only put what I need to do for each week instead of looking at my printed training plan up until the half marathon
To be realistic, a goal must represent an objective toward which you are both willing and able to work. A goal can be both high and realistic; you are the only one who can decide just how high your goal should be. But be sure that every goal represents substantial progress.
A high goal is frequently easier to reach than a low one because a low goal exerts low motivational force. Some of the hardest jobs you ever accomplished actually seem easy simply because you love what you are accomplishing.
So I already know my goal for the half marathon is something I both willing and able to work towards. It is realistic for me, but also a high goal as I will have the 2nd half about a month or so after.
A goal should be grounded within a time frame. With no time frame tied to it there’s no sense of urgency. If you want to lose 20 lbs., when do you want to lose it by? “Someday” won’t work. But if you anchor it within a timeframe, “by May 1st”, then you’ve set your unconscious mind into motion to begin working on the goal.
Your goal is probably realistic if you truly believe that it can be accomplished. Additional ways to know if your goal is realistic is to determine if you have accomplished anything similar in the past or ask yourself what conditions would have to exist to accomplish this goal.
I am going to be blogging every day for the 30 day challenge . See you tomorrow for the outline of my goals, if you want to do the challenge with me- Get a pen and paper and write your 30 day smart goals down! Comment along, email me, any sort of way- I will help cheer you on!