What, your 2018 fitness goals have already died? Hold on, it really isn’t as hard as you think. Just pick one obtainable fitness goal and make it into a habit. Once a habit is formed, then you are on your way to setting a new goal(s). Habits are built on consistency and that means every little step adds up to big eventual changes. Don’t miss your target by failing to think through your goal setting.
All goals should follow the S.M.A.R.T. Goals outline to improve your chance for successful completion. S.M.A.R.T. Goals should be:
- Specific – Clearly written and defined.
- Measurable – Provide tangible information so you know what is required.
- Attainable – Should stretch you so you feel challenged but not overwhelmed.
- Realistic – Measure an outcome(s) you are willing and able to do.
- Time bound – Specify a timeframe to accomplish the goal(s).
I like to add 3 additional steps:
Step 1 – PLAN. Break you goal down into little steps, and structure your plan of attack to reach each small step along your journey. Write your goal down where you can re-visit it daily. Make a written check off sheet to show your daily completion.
Step 2 – REASON. Write down your “Why” for your goal. “Why” is this important to you? Will it make you better or healthier? Will failure or success impact others?
Step 3 – FOLLOW THROUGH. You’ve heard the phrase, once you do something 21 times it becomes a habit? So focus on the next 21 days:
- Create an environment conducive to success.
- Stick motivational quotes or pictures across your mirror so every morning you have to see them.
- Talk about your goal(s) with friends and family so they can encourage you when the going gets rough.
- Partner up with someone who has a similar goal.
- Reward yourself when you hit 21 days of consistency.
My 2018 Fitness Goal:
To be able to perform 100 Double Unders in a row by December 31, 2018. My plan is to practice Double Unders two times per week after my workout. I will rotate between jumping for timed intervals and jumping for a maximum number per set (ie keep jumping until I get 20 in a row). My reason is to overcome my struggles with this CrossFit Movement that I find very difficult. I have worked on improving my Double Unders for over two years, but a lack of consistency has halted my potential. When I hit 50 in a row, then I plan to go out for a nice dinner as my consistency reward. So here it is…… my goal is public and I am on my way. What about you? Will you join me in building a new habit?