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Setting Goals and Planning

June 7, 2021 By nextphaseinfitness 18 Comments

The prompt this week for Denyse’s Life This Week is Motivation. This caused me to stop and think, as motivation is a word that I have intentionally struck from my vocabulary, over recent years. Ten years ago, when I was Ambassador for Michelle Bridge’s 12wbt program, we were told by Michelle that the word motivation is not to be used. In her program Michelle often addresses the need for motivation. In her words:

 

“Motivation is like a bad boyfriend – never there when you need it”

 

Michelle would explain her opinion of the word, by saying that we are not motivated to clean our teeth, wash our car or clean our house.  These are jobs that we do because they need to be done. To reach your fitness goals, exercising should just become part of every day life, and not require us to feel motivated, as there will be days that we aren’t at all motivated to exercise. If we wait for motivation to turn up, these are the days that it all falls apart. I became so used to hearing this, that it became part of my way of thinking.

The above were my first thoughts when I  saw the prompt. I then went on to think about how I’m feeling at the moment. After months of feeling very ‘blah’ about things, I’m now feeling that I have my purpose back. That purpose is to be working on getting my fitness back to where it was before the pandemic struck, causing me to lose my way. I feel like I’m going ok now, however,I have quite a long way to go, to regain my previous fitness level, but I now feel that once again, I’m “training for retirement.” That makes me feel happy.

For many years, since I was quite young, I’ve been inspired by people who were still exercising in their senior years. I remember when participating in multi day rides, there would be quite a large number of people in their 80s, riding. They weren’t just riding, they were having fun. The events were fun for them because of their amazing fitness levels. I wanted that to be me, so for decades I’ve thought of these people, as they inspired me to train, and to train harder.  You could say they were my motivation. I wanted to be them when I reached retirement. Now that I’m very close to retirement, I’m back working on that plan. I have more work to do, to become as fit as those ‘oldies’ that I admired when I was younger, but I’m working on it.

Setting Goals and Making A Plan

A few days ago, I listened to Sue’s  podcast MAKING A PLAN. I was particularly interested because June had just begun, and I was about to go back to my old habit of setting goals for the month. Sue talked about setting goals and splitting those goals into micro goals. This is something that in the past, I always did, when working towards a goal, and it’s time I did it again. Micro goals are small goals that will ultimately lead to achieving a bigger goal. So, for each goal I set for the month of June, I will set micro goals that will eventually enable me to reach my goal. The goals listed below are only my fitness goals. I will be setting life goals also, along with micro goals to help me reach those goals. As I set my goals, I’m particularly conscious of them being measurable and achievable. My fitness goals may seem small, but they are perfect for where I am at the moment, and what is happening in my life. If I’m able to achieve these goals, they will make bigger goals possible.

Cycling
Goal: Ride 80km
Week 1: Ride 20km – Done
Week 2: Ride 40km
Week 3: Ride 60km
Week 4: Ride 80km


 

 

 


Walking

Goal: Walk 10k
Week 1: Walk every day – Done
Week 2: Walk 5km
Week 3: Walk 7.5km
Week 4: Walk 10km

Micro goals

Have my clothes, gear and bike accessible and ready to go, for when I arrive home from work, so time isn’t wasted finding things.
Plan route, so that I know exactly where I plan to go.
When I get home from work, head out right away. Do not sit down for a rest first! This is one way that plans go awry. Get the work done first, and then rest.
Pre-prepare meals so there is more time for exercise after work and less chance of grabbing a less healthy option.

The above goals are the only two fitness goals that I plan to work seriously on in June. By the end of the month I will have cycled 80km in a single session and walked 10km in a single session. When that happens I will know that I have my mojo back and I will be happily ‘training for retirement’ once again.

I’d love to hear your thoughts about motivation. I love your comments and promise to reply to all. 

This post is linked to Denyse’s Life This Week

©2021 copyright. All rights reserved nextphaseinfitness.com.au

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Filed Under: Fitness Tagged With: cycling, Fitness, goals, Health, motivation, planning, walking

Comments

  1. Sue from Women Living Well After 50 says

    June 7, 2021 at 9:08 am

    Hi Jen, I agree that setting goals and as I say micro steps along the way certainly helps us to find our motivation. By achieving microstep goals we are building confidence, we see results and that certainly makes you feel motivated. Great to see you back with your goals and exercising. Have great week! #lifethisweek

    Reply
    • nextphaseinfitness says

      June 7, 2021 at 4:38 pm

      Thanks for visiting again Sue and for the micro steps reminder

      Reply
  2. Christina Henry says

    June 7, 2021 at 10:53 am

    That’s really awesome – setting micro goals like that. It definitely helps to keep on track for that ultimate goal. I used to admire older people who are fit and healthy too. I’m on track to be one of them but it does take commitment to stick to the exercise even when you have setbacks. Regards, Christina

    Reply
    • nextphaseinfitness says

      June 7, 2021 at 4:37 pm

      It does take commitment. My commitment waned a bit during 2020 and covid. Time to get back on track

      Reply
  3. Debbie Harris says

    June 7, 2021 at 11:29 am

    Good on you Jen, you are an inspiration! I can see how setting micro goals is the way to go and you have this all sorted – go you! I’m so happy to ‘hear’ the bounce in your step through your words and the future looks good 🙂

    Reply
    • nextphaseinfitness says

      June 7, 2021 at 4:36 pm

      Thanks Deb. I had forgotten how much goals have worked for me in the past.

      Reply
  4. Leanne | www.crestingthehill.com.au says

    June 7, 2021 at 1:26 pm

    Hi Jennifer – it’s great that you’re finding your pre-pandemic mojo again. Fitness is so important to you (and really is a reflection of who you are) so getting it all back on track again would also be really good for your mental health. Wishing you an injury free, goal kicking June!

    Reply
    • nextphaseinfitness says

      June 7, 2021 at 4:35 pm

      I can feel my mojo creeping back Leanne. Thanks for your comments.

      Reply
  5. Deborah Cook says

    June 7, 2021 at 2:05 pm

    Ah, good ol’ 12WBT and JFDI!

    I’m glad you’re feeling more purposeful. I’m not there yet but I know I need to make some changes cos I can’t stay where I am. And I love the preciseness of your goals and plan!

    Reply
    • nextphaseinfitness says

      June 7, 2021 at 4:35 pm

      Hi Deb I tend to lose my way if I dont set goals. It seems to work for me.

      Reply
  6. Min @ Write of the Middle says

    June 7, 2021 at 3:30 pm

    I can’t believe you were an Ambassador for the Michelle Bridges 12WBT. I did a few rounds of 12WBT back around 2011/2012 somewhere I think. I remember she didn’t like the word ‘motivate’ as you say because it’s not always there when you need it. She said “JFDI” – JUST um…’FREAKIN’ DO IT. I went to two of her end of round parties. The first one I went to, I flew to Melbourne for. I took a girlfriend with me and we had such a great time. The second one I went to was here in Brisbane – another great time. It looks to me though that you have a lot of motivation or you’re just very good at JFDI’ing!

    Reply
    • nextphaseinfitness says

      June 7, 2021 at 4:34 pm

      Was Ambassador in 2011 and 2012 Min. They were great times. I would have been at the Melbourne end party when you were there. I was also at Brisbane. They were fun times

      Reply
  7. Susanne says

    June 8, 2021 at 6:04 am

    I totally agree with you about the word motivation! It isn’t there when you need it and you can’t rely on it to get important things done. As for exercise, and many other things, what I’ve learned is that you can’t rely on motivation, but instead make it a habit. Put it in your calendar, on the to-do list, and after a while it will become a need.

    I’m also impressed with and admire or respect older people who keep going with their exercise, and I want to be like that too! Well done with your goals and your walking.

    Reply
    • nextphaseinfitness says

      June 8, 2021 at 8:14 am

      I agree with your comment Suzanne. Making exercise a habit is much more reliable than expecting motivation to get it done.

      Reply
  8. Michele Somerville says

    June 8, 2021 at 1:01 pm

    This post was very timely for me today, on a day when I tried to do more than could reasonably be done. I should have baked or blogged, (and made supper and walked the dog) but not both. I got started late and with a plan to make two very special loaves of homemade bread for a gift, I came up with something that tastes good, not the beautiful loaves I imagined. I decided to keep the whole wheat loaf. I think I rushed the sourdough starter and didn’t give it enough to to work before incorporating it. The other bread made two loaves and they look as different as night and day. I was going to keep them rather than be embarrassed, but decided to swallow my pride and trust the friends who were meant to receive them. All this to say, it was a lesson. If I am going to bake bread, that should be the major effort for the day and sourdough starter should not be rushed. I am finding as I get older that if I try for 3 big things or even 3 things worthy of the name accomplishment, that is enough. As to motivation, I think it is okay to change one’s mind or have ideas like is motivation a good r bad word depend on the season in your life. Congratulations for getting back in the groove, what ever you call it, good for you! Michele

    Reply
    • nextphaseinfitness says

      June 9, 2021 at 6:58 pm

      You’ve made me laugh Michele. I’ve had days like that and aren’t they frustrating! I love that you’ve worked out what works for you and what doesn’t. I notice that these days I don’t like to to lots of things at once. A few years ago, I would have coped with that easily.

      Reply
  9. Denyse Whelan says

    June 9, 2021 at 7:16 pm

    Oh this was such a refreshing and positive post about what you are learning and getting to plan for yourself.

    Michelle Bridges’ philosophy may have worked for you then but like all things you have changed and absorbed new ideas but also self-directed ideas about how to plan and get stuff happening that mean most for you.

    I loved that you are preparing for retirement this way. Great stuff Jen!!

    Thank you for linking up for Life This Week. It’s a great community that I enjoy hosting and your posts help make this so! Next week the optional prompt is 24/51 Nourish. 14 June. See you then I hope. Denyse

    Reply
    • nextphaseinfitness says

      June 10, 2021 at 1:57 pm

      Thanks for your encouraging comments Denyse.

      Reply

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