Heidy Ho there neighbors!
That means it is time to set forth some GOALS for this upcoming week. According to Sparkpeople.com effective goals will have 6 characteristics:
- Challenging: Your goals should be realistic and suited to your present capabilities. You can’t go from habitual couch potato to world-class athlete overnight, or recover the “look” you had in your 20’s if you’re pushing 60 right now. Small, progressive steps toward reasonable, long-term goals are crucial to success. But your goals should also push you to extend yourself beyond where you already are. Otherwise you will get bored and quit the game.Example: It’s great to work on drinking those eight cups of water everyday, but people do not lose weight from water drinking alone. Get thee off thy butt and go do something that makes you sweat. Then you’ll need the water and it won’t be so hard to drink.
- Attainable: Don’t take the challenging characteristic (above) too far. Make sure you can actually achieve what you’re setting out to do. Otherwise, you will get frustrated and quit the game.Example: Sixty minutes of aerobic exercise may be better than 30 minutes, but two hours may not be—especially if you’re so worn out afterward that you have to stop exercising completely for a while. You can always build up the time and intensity of your workouts as your fitness level improves over time.
- Specific: Trying to “do your best” or “do better” is like trying to eat the hole in a donut. There’s nothing there to chew on or digest. You need to define some very specific, concrete, and measurable action-steps that tell you what your goal looks like in real-life terms. Include how you will measure your results so you can tell whether you are getting anywhere.Example: If you want to get a handle on emotional eating and you’ve decided that keeping a journal may help, set aside scheduled time to do your writing each day; set up some specific changes in your behavior that you want this work to produce (like not eating after your last scheduled snack); and create a time interval and/or method to figure out whether your journaling is helping you reach that goal or not.
- Time-limited: Goals need to come with deadlines, due dates, and payoff schedules. Otherwise, they’ll fade into the background with your daily hubbub, and you’ll quit playing the game. If your long-term goal is going to take a while to reach, create some intermediate- and short-term goals. These will make your larger goal seem less daunting and keep you focused on what you can do here and now to help yourself get there.Example: If your overall goal is to have the weight off in one year, make sure you set up some intermediate weight goals to serve as check points along the way. Otherwise, those small things you need to do every day, and the small successes you achieve, can seem so insignificant compared to how much further you still have to go that you may lose interest.
- Positive: Goals should always be framed in positive terms. Humans are not designed to white-knuckle their way through life, always trying to not do things or to avoidcertain thoughts, feelings, actions or circumstances. We are much better at approaching what we DO want than avoiding what we don’t want.Example: If you want to reduce the amount of “junk” food you eat, frame that goal in positive words like increasing the amount of calories you eat from healthy foods, and identifying which healthy foods you want to eat more. Instead of trying to eliminate chocolate treats, for example, plan a low-fat yogurt with fruit for your sweet snack. If you do this for a few weeks, your brain will disconnect the habitual association between treat and chocolate and make a new one with the yogurt and fruit. And you’ll be just as happy with this new treat!
- Flexible: Good strategies and goals are always flexible, because nothing in this world stays the same for very long, and staying alive and on course means being able to adapt to changing circumstances.Example: You are always going to run into circumstances that make it difficult to stick to your diet or exercise plan—special occasions, unexpected schedule conflicts, even just a really hard day where you need a break from the routine for your mental health. Your goals should include some contingency plans for dealing with these problems so that you don’t fall into that all-or-nothing thinking that lets one difficult situation become an excuse for ditching your whole plan.And remember, meeting your goals is 90% attitude. No one is perfect, and you’re going to have days where you just don’t do what you set out to. Make sure you build up some good stress management habits and tools to help you deal with those days without losing sight of your long-term goals, or losing your motivation.
Keeping these criteria in mind, I have made the following my GOALS for this week:
- Drink over 100 oz. of water daily. I have a hard time getting in all of my water. I know that it is best for my body to be hydrated. I know I feel better when I am hydrated. I just need to do a better job of staying that way 😛 Hopefully with drinking this much H2O I will be able to cut down on my soda consumption as well. I didn’t want to cut myself off cold turkey though so I am going to stick with a positive goal of adding water before I take something away, in this case pop.
2. Get 4 1 hour workouts in this week. I have joined a Biggest Loser challenge with my mom. The whole town was invited to participate and I decided to join on team Lifeline. We have been working out 3-4 days a week doing a 50 minute circuit training video. It definitely gets my heart rate up and I love the feeling I get when it is over. 🙂
3. Track all of my food 6/7 days this week. What you eat in private you will wear in public…I love this quote. No matter how much you lie to yourself, you can’t hide the extra calories when you gain the weight from them. That is why I will be tracking my food 6 out of 7 days this week. This gives me the flexibility to miss one day, but I can still be effective by tracking most days. I will use the myfitnesspal app on my phone.
My weigh in is Thursday morning, so I will report the goods that day. I hope everyone had a great Easter weekend, and I hope your Monday goes by quickly 🙂
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