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THE GOAL SETTING STRATEGY

  • 11 Jan 2016

Go on a smoother fitness journey with the articles below
Get Back On Track
Portion Control
Shop Healthier, Get Fitter

Check out the rest of our articles for more health and fitness info!
Week 1: Fun, Delicious and totally nutritious
Week 1: The Food Connection to Fitness
Week 1: Hydration & Health

Why Goals are Important: Finding your Focus

Goal setting and finding out the true reason why your goal is worthwhile to you is like finding the key to a treasure chest. When you establish this, motivation is easy, hurdles are no obstacle and if you trip you just jump right back up.

Two Types of Goals
1st is a long term goal. This helps focus and motivation throughout the 10 week Fitness First Get Fit programme. Temptation and distraction will always rear its head. It’s your focus and motivations that will help you stay focused.

The 2nd is a weekly goal that you will set yourself to achieve for each individual week. You will be given weekly prompts and templates. This includes establishing a weekly goal and a subsequent weekly reward once achieved.

Motivate me to Fulfil my Health Goal

Here’s a step by step guide below to your purposeful goal. You can also download your goal setting focus sheet: here

Establishing your Goal

7 Steps to helping you find a goal that will motivate and drive you to optimise your achievements with the Fitness First Get Fit Nutrition Programme.

Instructions: Find a place you enjoy and can concentrate. Take a piece of paper and a pen. Please write your answers to below questions to help you clarify your thought process.

  1. Your Current State:
    What problems are you facing right now?
    Are you comfortable with your current situation?
    What is stopping you from achieving what you want?
  2. Your Desired State
    What specifically do you want to achieve?
    How would you know if you had it?
    What would happen if you got it?
  3. Evidence
    How will you know that you have achieved your goal?
    What measures are you going to use to track your achievements?
  4. Your Values
    What is important to you about achieving your goal?
    What does having your goal give you (that you don’t have now)? (1)

Focus table to Help Identify your Goals

Current State What problems are you facing right now? Are you comfortable with your
current situation? What is stopping you from achieving what you want?Fill in the answers to the questions above
Desired State What specifically do you want to achieve? How would you know if you had it? What would happen if you got it?Fill in the answers to the questions above.
Evidence How will you know that you have achieved your goal? What measures are you going to use to track your achievements?Fill in the answers to the questions above.
Your Values What is important to you about achieving your goal? What does having your goal give you (that you don’t have now)? (1)Fill in the answers to the questions above.
  1. Look at your answers to the above section
    Ask yourself, “what is the purpose or intention of (your goal)”? In other words; if you reach (your goal), what does that mean to you? Is your goal worthwhile enough to motivate change even when temptation calls?
  2. If it is then it is a good goal to have. It is not motivating, then you may want to revaluate your goal choice.
What does my goal mean to me? Look at your answers to the above section. Ask yourself, “what is the purpose or intention of (your goal)”?In other words; if you reach (your goal), what does that mean to you?Fill in the answers to the questions above.
Why or how does this motivate me to change? Is your goal worthwhile enough to motivate change even when temptation calls? If it is then it is a good goal to have. It is not motivating, then you may wantto revaluate your goal choice.Fill in the answers to the questions above.

Stay on Track

Set your weekly goal. This should be something that will help you toward an objective set in your weekly programme subject. Read the relevant week’s programme first before deciding. The important this is that it progresses you toward your health goal.

Enjoy the challenge and the empowerment it brings.

Set your Weekly Goal

What What is your weekly goal?
When When are you going to achieve your goal?
How How are you going to achieve your goal?
Why Why doing this goal is important to you

Set your Weekly Reward

What What is your reward for completing your weekly goal?
When When will you reward yourself?
How How are you going to reward yourself?
Why Why would you like to enjoy this reward?

Tip: If you find this challenging, refer to the Long term goal structure and apply the same questioning to establish your weekly goal.

Example of Weekly Goal

What and When I will be 100% sugar free for one week.
When Starting Monday 17 Last day Sunday 23 January
How No biscuits, cakes, sugar in my coffee, sweets and chocolate. No added sugar.
Why Sweets is what I crave I want to control it. It is making me tired and overweight.

Example of Weekly Reward

What 1 hour massage
When Sunday night 23 January
How At local reflexology
Why I love it but rarely do it

Remember my Reward

Rewards are fun. Studies show that if you have something to look forward to it literally alters your brain chemistry when thinking about the upcoming reward releasing endorphins at the mere thought (4). Relaxation and fun are key to health. Rewards give you a reason to prioritise a dash of fun or relaxation in your busy life. After all, you have earned these rewards yourself.

Long term Reward – Completion of your Fitness First 10-Week Get Fit Programme
You decide. Here are a few examples to get you started.

  • Weekend away
  • Get your colour chart done, then go shopping, spend $xxx.
  • Day of golf or deep sea fishing
  • A day (or weekend) of nothing at all. Rest, read, eat or sleep.
  • Hire a stylist to make you over
  • Sign up to an exercise class for xx sessions
  • Book a course on a topic you’ve always wanted but never done
  • Renovate a room in the house
  • Learn something new that excites you
  • Indulge in whatever it is that relaxes you the most
  • Do something wild. Sky diving, bungee jumping, safari.
  • Spend $1000 on yourself in one day
  • Get a weekend pass card from the kids to kick up your heels
  • Book tickets to an amazing concert or theatre.
  • Anything at all, you just need to feel totally excited by it.

Weekly Reward – Your weekly goal is smaller but just as important. It is only 7 days until the next goal and another reward. Again, it can be anything as long as you love doing it and you look forward to it. Remember, you have to achieve your goal you set before you can reward yourself. Some basic ideas include:

  • Cozy night in with favourite movie and takeaways
  • Sleep in on a weekend
  • Bath with bubbles and a book
  • 1 hour reflexology
  • Saturday morning café, coffee and paper/magazine
  • Walk in my favourite park
  • Pedicure
  • Night out with the lads to watch (football, rugby, baseball, golf or tennis)
  • Go to a movie
  • Visit the friend I’ve been wanting to see for along time
  • What is your ‘happiness key’?,Make this your reward
  • What do you love to do but don’t prioritize?

Acceptance of risk and waiver of liability
I confirm and acknowledge my participation is limited to my own abilities and medical condition(s) (known or otherwise). I acknowledge associated risks of participation in the event I suffer from a medical condition, disability or other injury which may compromise my health and safety. I further acknowledge this may impact my end result and I absolve Fitness First of all liability, losses and damage for any injury I may suffer as a result of my participation.

Reference

  1. Conversational frame,www.nlpinsingapore.com
  2. Keys to achieving an achievable outcome, www.nlpinsingapore.com
  3. http://www.huffingtonpost.com/thai-nguyen/hacking-into-your-happy-c_b_6007660.html
  4. Argyle, M (2009) The Physiology of Happiness, Routledge, London.

    https://books.google.com.sg/books?hl=en&lr=&id=tVWzAQAAQBAJ&oi=fnd&pg=PP1&dq=thoughts+of+happiness+release+endorphins&ots=9X3oY4oJv_&sig=c2RCN0XjNLppiTyIEVsI1fFBioY#v=onepage&q=thoughts%20of%20happiness%20release%20endorphins&f=false

The Fitness First Get Fit Nutrition Programme has been formulated in conjunction with Sara Valentine at Valentine Nutrition.

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