I’ve just realised that there are less than seven weeks to go until the end of the year. So it’s time for one last reset of my fitness goals to see me through until New Years Eve. Earlier in the year, I set exercise goals until the end of June. But since June, I’ve had no goals, and have been wandering adrift and feeling rudderless. I do better with goals to work towards, so this reset is just what I need for focus.
Experience has shown me, I need something to work towards to make feel grounded. Having goals to achieve helps me to be consistent and to work harder in each exercise session. Having a goal that I want to achieve makes it easer to get out of bed early and into the gym. It gives me a purpose. Goals keep me on track, and I’m less likely to miss any sessions. With goals in mind, I find it easier to have a ‘no excuses’ attitude towards exercise.
In my opinion, goal setting is important for success. Without goals, it’s very easy to lose focus and direction. But firstly, you need to know how to set them. Just saying what you want isn’t goal setting. Goal setting starts with thinking about what it is that you want to achieve, and needs to be done to reach that goal. It is extremely important to make sure your goal motivates and excites you, to ensure you don’t lose interest along the way. The method of goal setting that will bring the most success is the S.M.A.R.T. method.
S – Specific Must be clear and well defined.
M – Measurable There must be an outcome that makes it possible to measure success
A – Achievable Make sure reaching the goal is definitely possible
R – Relevant Choose goals that are relevant to what you wish to achieve
T – Timely Give your goal a deadline. Set a date when it will be achieved.
- Swim 20 laps of 50 metre pool without rest, a distance of 1 kilometre
- Increase all weights in my strength training program by 10%
- Walk 15k
- Ride 50k on trail bike
- Ride 50k on road bike
With my goals in mind, I have come up with a weeekly plan, which will allow me to reach those goals. Goals are nothing without a plan.
- Swim – 3 times weekly.
- Weights – 3 times weekly.
- Walk 5-10k – 3 times weekly.
- RPM or outdoor cycle – 4 times weekly.
Due to my work hours, I’m not able to set regular sessions on particular days. Each week is different in order to work around my roster. Every Sunday night, I will revisit my weekly plan and my goals. My plan is always to get to the gym early when possible. Looking at the weekly plan, it may seem like there are too many sessions to complete in one week, and every week. But it’s definitely doable as some of the sessions are joined together.
For example, RPM and gym are combined into one session, as is walking and swimming or outdoor cycling and swimming. So it’s not as onerous as it looks at first glance. I like to do one longer session each week, so I might combine RPM, weights and swimming. Staying with a program does take commitment and dedication. Having goals to reach, makes that commitment much more manageable.
- Decide what you want to achieve and commit to it
- Set S.M.A.R.T. goals
- Write down your goals so they are tangible
- Make a plan outlining what needs to be done to achieve those goals
- Cross off each goal as it is achieved.
My goal deadline is New Years Eve. I will be ticking off the goals as they are reached and on New Years Eve, will post again, reporting my progress and results.
The above goals advice goes for any area of life, not just for fitness. You could set goals for happiness, finance, family, travel, work. The list is endless.
Do you have any goals at the moment? If not, are you inspired to join me and set some goals for yourself that will take you to the end of the year? I’d love to hear your thoughts. I love it when you join in the conversation, and promise to reply to all comments.