We all have goals. Health, Fitness, Life, Relationship, Business, etc. We all have something out there that we want or want to be. The challenge is creating a plan to accomplish these goals.
Here’s a couple tips (with weight loss as an example) to help you reach your goals.
1. Create a SMART goal
(S) Specific: Don’t just say you want to lose weight, put a number to it and a date to it. Being as specific as possible will help you focus on your goal and the planning it needs to achieve it.
(M) Measurable: Goes with being specific. If the goal is weight loss, put an actual number to it. “I want to lose 20lbs.” Don’t just say, “I want to get in shape”. Put numbers to it. How much weight do you want to lose/gain? How fast do you want to run? How much weight do you want to lift?
(A) Attainable: Yes, it’s good to have a challenging goal, but make sure that goal is truly achievable. Losing 100lbs in 3 months is not attainable. But, 20lbs can definitely be done. If you’ve never done a Back Squat in your, don’t set the goal of a 500lb Squat by next week. It won’t end well for you…
(R) Relevant: Is this goal truly important to your life? How will you feel once you achieve it? Make sure this goal will be up with other goals you have planned for yourself. Think about it like this, what if you have a set back? Or a bad week? Does your goal go away or are you still committed to it? Make sure whatever it is you want to accomplish is important to you!
(T) Time: Set a finish line date to achieve your goals. “I want to lose 20lbs by November 1st” This is a big thing because from there you can set smaller goals along the way.
If losing 20lbs in 3 months is the goal, what’s the goal by month 2? Make a goal to hit by month 1, and week 1.
It helps shrinking that giant goal down into smaller goals along the way.
It helps keep you motivated and positive about your number 1 goal.
Decide what needs to be done for each smaller goal.
Are you going to workout? How often? What days? How long will it take?
Are you meal prepping? When do you go grocery shopping? How often are you going?
Figure out the work that needs to be done.
Create a schedule. If Mondays at 5p is your set time to go to the gym, GO on Monday at 5p. Treat this schedule like it’s a job. You don’t skip work because your don’t feel like it, right? Same thing with your workouts.
Schedule your workouts. Your time to go grocery shopping. Schedule your time to cook.
The more dedicated planning that goes into this, the better you will be prepared for the good and chaotic of your life.
Evaluate your time. 24 hours. 7 days a week. 168 hours.
168 hours, and yet, people say they don’t have 3 of those hours available to workout. Or they don’t have 1 hour to food shop. And 1 hour to cook.
No one is busy 24 hours a day. Look at your life. Take a couple days and mark down whay you do hour by hour (or half hour by half hour).
How often do you go on social media? Watching Netflix? Traveling? Eating? Working? Sleeping?
99% of people have the time to accomplish their goals, they just don’t know it.
-Create a checklist. This can be daily or weekly. And make each check associated with your ultimate goal.
Workout today. ✔
Ate 3 healthy meals. ✔
Drank a gallon of water. ✔
Create 5-6 daily checklist items a day and maybe 20-25 weekly checklist.
1. It keeps you on task
2. It helps build the habit doing the work
3. It brings more positives to your life by hitting these checklists.
Don’t worry about being motivated.
Motivation comes and goes. Concentrate on building habits. Doing the work day in and day out.
That’s how goals are achieved. Daily work turns to weekly works turn to building habits over the months. And that will keep you focused on your main goal.
Take this way of thinking into your health and fitness. In how you build long lasting relationships. In how you run (or start) your business. Or how to take those things to a next level.
Be SMART. Be detailed. Do the work.
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