three tips to help you set {achievable} goals

So you've decided to start working out, to actually start and continue to work out. Good! Now we'll work on setting goals that will keep you motivated, make you proud and leave you wanting to set new goals and push yourself further than you ever have before.

1. WRITE IT DOWN.

When we think about the things we want to achieve through working out, we are often times left doing just that--thinking. "Tomorrow I will run three miles" or "After work I'll go to the gym and lift weights," and then life and excuses get in the way and we don't go. Write it down. Write it on your calendar, write it in your phone's agenda, write it on a piece of paper and tape it to your mirror. Once you have it written down, you are more likely to do it. 

This doesn't just apply to writing down what you are going to do that day, I encourage you to also write down your weekly, monthly, and long term goals. Write them down, update them, and keep yourself accountable. 

2. MAKE IT MEASURABLE.

To avoid giving in early or slacking off, a goal should not be "I want to feel better" or "I want to have more energy." A goal should be an exact, measurable item that will not leave any room for doubt or ambivalence. You will know if you met your goal or if you need to adjust your methods. 

While you shouldn't be a slave to the number on the scale, the scale can be a huge help. Tell yourself that it is just a number, but a number that is helping you achieve your goals. Take the negative energy you feel after seeing a number you don't like and push yourself a little harder next time. Health and well-being are certainly not all about your body weight, but it is quite possibly the most accessible and fool proof way to measure success and keep your goals in check. If you find yourself falling prey to the old "that number can't be right, this scale must be wrong" song and dance, go get an unopened bag of flour or sugar or a dumbbell from your house and put it on the scale. If the number on the scale matches the number on your bag (or weight), you'll know that it's time to change your lifestyle. If the numbers are off, go invest in a new scale. 

Another excellent way to measure your goals is having someone you trust measure your biceps, hips, waist, bust and thighs with a tape measure. Craft and fabric stores tend to carry inexpensive tape measures near the sewing notions area. JoAnns has them for under $1.00. There will be another post in the days to follow on the proper way to take body measurements. 

With both the scale and the tape measure, you will be able to see the change and keep yourself on track. Examples of measurable goals:

I will lose 10lbs. 

I will lose 3 inches from my waist.

3.MAKE THEM REALISTIC AND SPECIFIC.

The Biggest Loser has put out this idea that with enough hard work, one can lose 100+ pounds in six weeks. This is true, if you're working out ten plus hours a day while having your meals prepared by formally trained nutritionists, your workouts written and tailored to your exact dietary and metabolic needs, and the big $100,000.00 incentive waiting for you at the end. Oh, and a house full of people doing the exact same thing all under the guidance of three rather phenomenal trainers. 

Because this isn't typical or normal or even fathomable for the majority of people, we need to make the goals realistic. Start small. "Tomorrow I will walk 1 mile on my lunch break" this is very simple, very attainable. Write it down and do it. You can build on it each day, but you must start somewhere and with something that you can achieve relatively quickly to keep you on track and motivated. 

My next post will be about writing plans to help you achieve your goals. After all, "A goal without a plan is just a wish." - Antoine de Saint-Exupery.

I encourage you all to write down at least three fitness goals for the next two months. Keep them realistic, keep them specific, and keep them measurable.