goal-setting. i have written numerous posts on goal-setting – my favorite was one that i wrote for the one-and-only mizfit, with a blog post entitled “fitlosophyze your goals“. after you peruse this blog post i’d recommend meandering over there for a very in-your-face guide on setting effective goals from yours truly (if i must say so myself). but since we just talked about setting 12-week goals, i wanted to get down to the nitty gritty and talk specifics. so many times people understand where they want to be in the next 3 months, but then get overwhelmed on setting the smaller, weekly goals that it will take to get there. so i wanted to share with you EXACTLY what i wrote in my fitbook for my 12-week goals, then show you what those corresponding week 1 goals look like. capiche? vamanos.
12-week plan page
MOTIVATION: gain self-confidence through building my strength back for ME…based on how i feel, not how i look. reward: shopping spree at lulemon right before my 31st birthday!
(note: if you don’t do this, odds are you’re among the many people that miss workouts because you’re “too busy”…plan ahead! i sit down on sunday, look ahead at my schedule and plan workouts accordingly!)
monday: bis, tris, abs + walk at beach with girlfriend (1hr)
tuesday: back (circuit w/push-ups), abs + stepmill (30m)
wednesday: shoulders + spin class (1hr)
thursday: legs, abs + elliptical (30m)
friday: run (30m)
saturday: chest, abs + golf 18-holes (fun “cardio”…walking!)
sunday: active rest…probably walk with my girlfriend or maybe rollerblade at the beach!
(repeat of 12-week plan – unfortunately not much has changed in 1 day!)
THIS WEEK’S GOALS
REWARD: trip to my favorite starbucks on the beach after church on sunday and sip an iced americano and read on the beach!
note: weekly rewards DON’T have to cost you $$…they can be quiet time reading a book, or something you’d do anyway but earn it instead (i.e. manicure, massage, etc.)… but give yourself something to work toward for the week.SO – does this help you understand how you tie your weekly goals to those 12-week goals? having 12-week goals are great but you have to have a plan to reach them. wanna lose 12lbs? great – you gotta lose 1lb per week. how do you do that? have a 3500 calorie deficit each week which means over a 7 day period you need to either eat 500 fewer calories or burn 500 more…my solution: eat 250 less and burn 250 more so that you’re not starving or spending all your time in the gym. let’s use my 12-week goals as an example and how i plan to achieve them:
1. start with where you are!
i am not stoked about where i’m at, but hey – that’s why we’re in this together right! here are my starting points for my strength goals:
2. improve each week.
whether it’s strength training or running a 5k, you have to create a starting point (which is where we’re at right now) and improve a little bit each week. do the math and see how much you need to improve each week to get to those 12 week goals….but you can’t just increase numbers sometimes, you have to try different training methods. true, it helps that i’m a trainer – but i also read EVERY health/fitness/nutrition publication available, play on the internet to get new ideas, and ask around.
3. track your progress + stick with it
i’m not just talkin’ about the fitbook here people. it’s super important that each week you give yourself props for reaching those goals, big or small. it not only gives you a massive boost o’ confidence, but it keeps you motivated ’cause trust me. we’re gung-ho now in week one. wait til about week 6 when the energy starts waning! must i remind you that right about then (6 weeks out) will be thanksgiving and by golly i’m not going to let you fall off the wagon into holiday huggy-bar hell. we are going to finish out 2010 with a BANG! that does not (repeat: does NOT) mean we won’t enjoy time with family, indulge in a bit of pumpkin pie, and be merry…but it just means we will keep our holidays to one day, then get back to it the very next day. we got goals to reach people! (end: rant)
in closing, i want to share one personal thing with you. in the past maybe 3-4 weeks a few people have commented that i’m “looking good”, or ask ”have you lost weight?” or “are you leaning out again?” or my personal favorite: “flaquitas” which means “little skinny one” in spanish, but moreso because it’s a term of endearment. these are people that i know and love so these comments do not bother me in the slightest – quite the contrary, i’m happy to hear that my hard work is paying off. but one comment that i got today stood out among all the rest. it was a trainer at my gym who came up to me out of the blue and said that he thinks this is the best he’s ever seen me…my muscles are really defined and toned, i’ve kept my strong glutes (trainer speak for “nice butt”), and my abs and defined by not too lean. this same trainer saw me pre-competition, all through training, totally leaned out in competition mode, then go through my roller-coaster over the past year and half post-competition. so this compliment meant the world to me. but here’s why: it wasn’t the EXTERNAL gratification of having someone else notice my body, but the realization that internally i got more self-satisfaction from that compliment over any of the other “skinny” comments. that to me: that is growth.
now – it’s your turn. you told me those 12-week goals – how are you going to translate those into weekly goals so you baby step your way to 2011?