Goal setting is the art that makes everything else possible. It adds aim to energy, focuses effort and, for some, structures time. Surveys show that people who plan ahead are much more successful over the long term than those who plunge in without knowing where they're going or how they'll get there. You wouldn't take a long road trip without a map so it makes good sense to have a compass (and road map) for your fitness objectives.
Goals Should Be Smart
• S = Specific. Saying, "I'll go to exercise class," is not a specific goal. I have a clearer picture when I write, "Next week I will attend step class at 9:30 a.m. Monday, Wednesday, and Friday."
• M = Measurable. Set goals that are measurable in quality or quantity. Measuring body fat percentage, hip to waist ratio or journaling and record keeping of diet intake or workouts achieved or increases in heart rate reserve are powerful and motivating tools to assuring a new habit becomes a long term behavior. Instead, make plans for an individual workout that nurtures you. Many folks find they're more committed to measurable goals if they report to a friend or colleague willing to help monitor their progress.
• A = Attainable. In the enthusiasm of the moment we often make promises that are difficult to keep when enthusiasm wanes. If you're looking for a magic bullet the chances are you'll end up shooting yourself in the foot. Realizing that change doesn't happen overnight will help you set realistic goals you can achieve. It's the SMALL changes that are the key to permanent lifestyle change. For example, if are trying to lose weight you should avoid the painful rebound of crash dieting by planning to lose no more than one or two pounds a week.
• R = Realistic. Goals should reflective of your values and compatible with your lifestyle. If not they can be the source of distress. Success is about learning how to customize your activities to find the right fit for you. For example, if you don't enjoy working out with others it's unrealistic to join an aerobic exercise class. I enjoy being with people most of the time, but have learned that my new heart rate monitor based exercise program is much more fun when I stride out on my own where I can manage my pace without distraction and return with a sense of accomplishment in addition to the satisfaction of another completed workout.
• T = Timely. It's not smart to plan too many changes at once-it's too threatening to your internal sense of balance. Before you begin be certain you can identify other areas of your life that might be stressful and prevent you from "doing what you want to do". For example, although a workout can be an important stress reducer if it makes your schedule more unmanageable you may have to postpone a new weight training program or fitness class until it's more in keeping with a balanced lifestyle.
Write Down Your Goals
It's important to put your goals in writing. Written goals are a tangible sign of a promise that you intend to keep. They can remind you of that promise when time is short or if other priorities become pressing. Written goals will also help you track your progress, make your accomplishments more obvious and help you identify problem areas that need more attention. Sadly, only 5% of Americans write down goals and objectives, but 95% of those who do succeed. (A survey of Fortune 500 executives indicates that they may be successful because they write down their goals and objectives
Identify Supporters And Saboteurs
Some of us can be the lone ranger, but most people need coaches, cheerleaders and people whose belief in and support of s reminds us of our commitment to change. The friendship and support of others will make it easier for you pass through the sometimes difficult transition from old to new behaviors. I know folks who have taken responsibility for themselves and embarked on a changed lifestyle only to discover that most beloved friends and family members feel they are being imposed upon. So, identify the people who will nurture you and help you maintain your well-being, as well as those (even your loved ones) who don't see your point of view. Those supporters will help you maintain your commitment during periods of stress
Plan for the Unexpected
Lack of time is the most frequently mentioned reason for discontinuing a fitness program. Life is filled with surprises so include strategies that assure you will make time for maintaining your commitment in the face of changing schedules, unexpected mini-crisis and external forces like long meetings, extra traffic, changes in car pools--you know what I mean!!
Affirm Your Behavior
Affirmations are powerful. Many people find that repeating certain sayings to themselves helps them accept things. They discover they are programming their sub-conscious to new beliefs. Affirmations should be positive such as "I am," "I have" as opposed to "I would like" or "I will try". Remind yourself daily, "I am a healthy person making changes in my lifestyle so I can live in the most healthy way."
Reward Your Success
Set up a reward system so you can reward yourself for changed behaviors. Each of us have different values for measuring success. Yours should be structured to satisfy you, not others. That reward should make you hum from head to toe! Good examples include extra time for yourself with a favorite book, a manicure or pedicure, a trip with a special friend or relative or a class or lecture or play that stimulates your mind. Avoid rewards related to food and drink that may be sabotaging in the long run.
Fight Boredom!
Are you finding it difficult to get out of bed in the morning for your daily walk and making up excuses to skip the gym on the way home? Even the most dedicated exercisers occasionally get bored with their routine. Waning motivation, cutting workouts short and not having your old enthusiasm all are signs of a stale exercise regimen.
Quick Fix:
First, evaluate your current routine to determine what really bores you. A new variation on your favorite activity -- such as cardio-funk or kickboxing instead of step aerobics, or hoisting free weights instead of working on machines -- may be enough to reinvigorate a stale routine.
If you've always worked out indoors, logging miles on a treadmill, stairclimber or stationary bike, move your workout outside for a welcome change of scenery. Run, hike or bike on trails; swim in a lake or ocean.
Bigger Changes:
When tweaking your routine isn't enough, make bigger changes. Take up an entirely new activity - especially something you never thought you'd do. If you've always stuck to solitary pursuits, sign up for a team sport, such as volleyball, basketball or even doubles tennis. Or tackle something you've always shied away from - indulge your thirst for adventure with a rock- climbing class (start on an indoor wall, then move to the real thing as your skills improve).
Good Company:
Working out alone often is an oasis of solitude in a busy day, but maybe you need some company. Exercise companions add a social element to any routine. Ask a friend to be your workout partner -- you won't skip a workout if someone is waiting for you.
Just about every sport or activity has a club; to find one, ask around at gyms or local community centers. Keeping up with the crowd also means you'll be challenged to improve your skills. Ask about organized workouts and fun runs offered by local track clubs, as well as group rides hosted by cycling clubs.
Challenge Yourself:
Many exercisers work out simply to stay in shape, and most of the time that's just fine. But setting a goal, such as finishing a 10K race or completing a rough-water swim, will give your daily workouts more meaning.
Start by incorporating bursts of speed into your workouts. After a gentle warm-up, alternate a fast pace with a slower one for recovery. This can be as simple as sprinting to the next tree, or as structured as running intervals on a track or sprinting laps in the pool.
Add Variety:
Elite triathletes pioneered the cross-training concept, and it works for the rest of us, too. If you usually focus on one activity, substitute another a few days a week. Ideally, any exercise program includes elements of cardiovascular exercise, weight training and flexibility.
New Toys:
Small exercise gadgets aren't necessary, but they can make your workouts more fun and challenging. Heart-rate monitors, aquatic toys and safety equipment are just a few items to consider. Find out which new training gadgets are available for your favorite activity.
Take a Break:
Sometimes you really do need time off. In that case, cut back on your usual routine, and substitute other activities. You might even find one that you enjoy more than your old favorites.
Once you've fought your first battle with boredom, you'll know the tricks to keep exercise from becoming too routine. Trying new sports, new classes and new activities - and learning how to throw a little variety into old favorites - an help you overcome the nagging inclination to devise those creative excuses for not working out
Accept Your Body!
Because thin females and muscular males are seen as the ideal in our society and because we have come to believe that body size and shape are totally under a person's control, most people enter diet and exercise programs with unrealistic goals and expectations. If you continually strive to achieve a socially imposed ideal, you will never be free of your insecurities or your self-consciousness. You must truly realize and then learn to accept that we are not all meant to be fashion-model size.
Our body size and structure reflects not only our eating and exercise habits but also our genetics. The role this latter factor plays in determining weight seems to vary greatly between individuals. We are all born with a certain body type inherited from our parents. Although hardly anyone is a pure body type, there are three different applicable categories: ectomorphs, mesomorphs, and endomorphs.
Characteristically, ectomorphs have a light build with slight muscular development. They are usually tall and thin with small frames and narrow hips and shoulders.
Mesomorphs have a husky, muscular build. They often have broad shoulders, and their weight is concentrated in the upper body, making them look compact or stocky.
Endomorphs are characterized by a heavy, rounded build with shoulders usually narrower than their hips. They have a round, soft appearance and are more often overweight or obese.
When we understand and appreciate our bodies, we are able to work with them, not against them. Although many of us are a combination of two body types, we cannot become what we are not. However, everyone can improve their appearance and their health and performance levels by implementing the principles of a safe and effective eating and exercise program.
Even if you have a genetic predisposition to being overweight, the way you live is what ultimately determines whether you become fat. Genes clearly play a role, but they certainly don't determine what you're going to have for dinner or how often you exercise. Chances are if you're living an unhealthy lifestyle, you'll become fat and unhealthy.
All of us can't be thin. But every single one of us can be healthy. By focusing on what you're eating and how much you're exercising, you'll be able to achieve optimum health and fitness, even though you may not achieve society's ideal of thinness. Accepting yourself does not mean that you're hopeless and that it's okay to do nothing. It means that you feel good and care about yourself, and that you want to be the very best you can be, regardless of your genetics, regardless of society's standards.
To achieve this level of optimum wellness, you must have a positive self image. This means that your feelings about your body are not influenced by events in your daily life. For many people, life's problems are projected onto their body. "If only I were thinner--or more muscular, I would have made the team, gotten the job, been chosen. . . . If only I were thinner--or more muscular, I could meet more people, find the right guy/girl, be happy." This self-defeating habit is reinforced by the images we see in advertising; your body becomes an easy target for everything wrong in your life.
When you have a positive self-image, you value and respect your body; you are also more likely to feel good about living a healthy lifestyle.
No matter how much genetics predetermines how you store and lose fat, the body you've been given will still respond positively to being appreciated and treated well. Focusing on fun physical activity and eating healthy foods will help you feel good whatever your size. Developing a healthy, positive image of yourself is the first critical factor in your fitness success. Having a strong sense of self-worth provides the basis for making rational and affirming decisions about your health. Good luck, stay positive, and enjoy all the wonderful benefits of a healthy, active lifestyle!
Stay Motivated!
How do you do that? Simple -- you set up goals that are preposterously, stupendously easy, things at which you cannot possibly fail. Maybe it's walking for one minute. Maybe it's doing three minutes on a treadmill. Maybe it's watching the first four minutes of a Tae-Bo tape from your living room couch.
Think that's silly? Think again. Remember that your subconscious doesn't evaluate big or little, it only knows success or failure. If you tell yourself you're going to do 30 minutes of aerobics and you only do 27, that's logged as a failure. Couple of those and you lose motivation and are out of the game. But if you tell yourself you're going to do three minutes, and you actually do them, it's recorded as a success. You leave the game a winner.
Now the trick is to do that every day. Why? So you can build up the habit of believing your own word. It does not matter what you do, it matters only that you do it. And that you do "it" successfully. That your subconscious scores it as a 'win.'
So set it up so that it's impossible to fail. Don't worry about it if the goal you set seems ridiculously easy. That's OK -- you'll be upping the bar soon enough. Remember that the prime goal here is not the amount of exercise you do or how "good" you are on your "diet"; the prime goal here is to develop a new habit -- doing what you say you're going to do.
So bypass the "no motivation" blockade by forgetting about the enormity of the goal. As you rack up your successes, your motivation will grow, the pounds will come off, and your body will change.
Goals Should Be Smart
• S = Specific. Saying, "I'll go to exercise class," is not a specific goal. I have a clearer picture when I write, "Next week I will attend step class at 9:30 a.m. Monday, Wednesday, and Friday."
• M = Measurable. Set goals that are measurable in quality or quantity. Measuring body fat percentage, hip to waist ratio or journaling and record keeping of diet intake or workouts achieved or increases in heart rate reserve are powerful and motivating tools to assuring a new habit becomes a long term behavior. Instead, make plans for an individual workout that nurtures you. Many folks find they're more committed to measurable goals if they report to a friend or colleague willing to help monitor their progress.
• A = Attainable. In the enthusiasm of the moment we often make promises that are difficult to keep when enthusiasm wanes. If you're looking for a magic bullet the chances are you'll end up shooting yourself in the foot. Realizing that change doesn't happen overnight will help you set realistic goals you can achieve. It's the SMALL changes that are the key to permanent lifestyle change. For example, if are trying to lose weight you should avoid the painful rebound of crash dieting by planning to lose no more than one or two pounds a week.
• R = Realistic. Goals should reflective of your values and compatible with your lifestyle. If not they can be the source of distress. Success is about learning how to customize your activities to find the right fit for you. For example, if you don't enjoy working out with others it's unrealistic to join an aerobic exercise class. I enjoy being with people most of the time, but have learned that my new heart rate monitor based exercise program is much more fun when I stride out on my own where I can manage my pace without distraction and return with a sense of accomplishment in addition to the satisfaction of another completed workout.
• T = Timely. It's not smart to plan too many changes at once-it's too threatening to your internal sense of balance. Before you begin be certain you can identify other areas of your life that might be stressful and prevent you from "doing what you want to do". For example, although a workout can be an important stress reducer if it makes your schedule more unmanageable you may have to postpone a new weight training program or fitness class until it's more in keeping with a balanced lifestyle.
Write Down Your Goals
It's important to put your goals in writing. Written goals are a tangible sign of a promise that you intend to keep. They can remind you of that promise when time is short or if other priorities become pressing. Written goals will also help you track your progress, make your accomplishments more obvious and help you identify problem areas that need more attention. Sadly, only 5% of Americans write down goals and objectives, but 95% of those who do succeed. (A survey of Fortune 500 executives indicates that they may be successful because they write down their goals and objectives
Identify Supporters And Saboteurs
Some of us can be the lone ranger, but most people need coaches, cheerleaders and people whose belief in and support of s reminds us of our commitment to change. The friendship and support of others will make it easier for you pass through the sometimes difficult transition from old to new behaviors. I know folks who have taken responsibility for themselves and embarked on a changed lifestyle only to discover that most beloved friends and family members feel they are being imposed upon. So, identify the people who will nurture you and help you maintain your well-being, as well as those (even your loved ones) who don't see your point of view. Those supporters will help you maintain your commitment during periods of stress
Plan for the Unexpected
Lack of time is the most frequently mentioned reason for discontinuing a fitness program. Life is filled with surprises so include strategies that assure you will make time for maintaining your commitment in the face of changing schedules, unexpected mini-crisis and external forces like long meetings, extra traffic, changes in car pools--you know what I mean!!
Affirm Your Behavior
Affirmations are powerful. Many people find that repeating certain sayings to themselves helps them accept things. They discover they are programming their sub-conscious to new beliefs. Affirmations should be positive such as "I am," "I have" as opposed to "I would like" or "I will try". Remind yourself daily, "I am a healthy person making changes in my lifestyle so I can live in the most healthy way."
Reward Your Success
Set up a reward system so you can reward yourself for changed behaviors. Each of us have different values for measuring success. Yours should be structured to satisfy you, not others. That reward should make you hum from head to toe! Good examples include extra time for yourself with a favorite book, a manicure or pedicure, a trip with a special friend or relative or a class or lecture or play that stimulates your mind. Avoid rewards related to food and drink that may be sabotaging in the long run.
Fight Boredom!
Are you finding it difficult to get out of bed in the morning for your daily walk and making up excuses to skip the gym on the way home? Even the most dedicated exercisers occasionally get bored with their routine. Waning motivation, cutting workouts short and not having your old enthusiasm all are signs of a stale exercise regimen.
Quick Fix:
First, evaluate your current routine to determine what really bores you. A new variation on your favorite activity -- such as cardio-funk or kickboxing instead of step aerobics, or hoisting free weights instead of working on machines -- may be enough to reinvigorate a stale routine.
If you've always worked out indoors, logging miles on a treadmill, stairclimber or stationary bike, move your workout outside for a welcome change of scenery. Run, hike or bike on trails; swim in a lake or ocean.
Bigger Changes:
When tweaking your routine isn't enough, make bigger changes. Take up an entirely new activity - especially something you never thought you'd do. If you've always stuck to solitary pursuits, sign up for a team sport, such as volleyball, basketball or even doubles tennis. Or tackle something you've always shied away from - indulge your thirst for adventure with a rock- climbing class (start on an indoor wall, then move to the real thing as your skills improve).
Good Company:
Working out alone often is an oasis of solitude in a busy day, but maybe you need some company. Exercise companions add a social element to any routine. Ask a friend to be your workout partner -- you won't skip a workout if someone is waiting for you.
Just about every sport or activity has a club; to find one, ask around at gyms or local community centers. Keeping up with the crowd also means you'll be challenged to improve your skills. Ask about organized workouts and fun runs offered by local track clubs, as well as group rides hosted by cycling clubs.
Challenge Yourself:
Many exercisers work out simply to stay in shape, and most of the time that's just fine. But setting a goal, such as finishing a 10K race or completing a rough-water swim, will give your daily workouts more meaning.
Start by incorporating bursts of speed into your workouts. After a gentle warm-up, alternate a fast pace with a slower one for recovery. This can be as simple as sprinting to the next tree, or as structured as running intervals on a track or sprinting laps in the pool.
Add Variety:
Elite triathletes pioneered the cross-training concept, and it works for the rest of us, too. If you usually focus on one activity, substitute another a few days a week. Ideally, any exercise program includes elements of cardiovascular exercise, weight training and flexibility.
New Toys:
Small exercise gadgets aren't necessary, but they can make your workouts more fun and challenging. Heart-rate monitors, aquatic toys and safety equipment are just a few items to consider. Find out which new training gadgets are available for your favorite activity.
Take a Break:
Sometimes you really do need time off. In that case, cut back on your usual routine, and substitute other activities. You might even find one that you enjoy more than your old favorites.
Once you've fought your first battle with boredom, you'll know the tricks to keep exercise from becoming too routine. Trying new sports, new classes and new activities - and learning how to throw a little variety into old favorites - an help you overcome the nagging inclination to devise those creative excuses for not working out
Accept Your Body!
Because thin females and muscular males are seen as the ideal in our society and because we have come to believe that body size and shape are totally under a person's control, most people enter diet and exercise programs with unrealistic goals and expectations. If you continually strive to achieve a socially imposed ideal, you will never be free of your insecurities or your self-consciousness. You must truly realize and then learn to accept that we are not all meant to be fashion-model size.
Our body size and structure reflects not only our eating and exercise habits but also our genetics. The role this latter factor plays in determining weight seems to vary greatly between individuals. We are all born with a certain body type inherited from our parents. Although hardly anyone is a pure body type, there are three different applicable categories: ectomorphs, mesomorphs, and endomorphs.
Characteristically, ectomorphs have a light build with slight muscular development. They are usually tall and thin with small frames and narrow hips and shoulders.
Mesomorphs have a husky, muscular build. They often have broad shoulders, and their weight is concentrated in the upper body, making them look compact or stocky.
Endomorphs are characterized by a heavy, rounded build with shoulders usually narrower than their hips. They have a round, soft appearance and are more often overweight or obese.
When we understand and appreciate our bodies, we are able to work with them, not against them. Although many of us are a combination of two body types, we cannot become what we are not. However, everyone can improve their appearance and their health and performance levels by implementing the principles of a safe and effective eating and exercise program.
Even if you have a genetic predisposition to being overweight, the way you live is what ultimately determines whether you become fat. Genes clearly play a role, but they certainly don't determine what you're going to have for dinner or how often you exercise. Chances are if you're living an unhealthy lifestyle, you'll become fat and unhealthy.
All of us can't be thin. But every single one of us can be healthy. By focusing on what you're eating and how much you're exercising, you'll be able to achieve optimum health and fitness, even though you may not achieve society's ideal of thinness. Accepting yourself does not mean that you're hopeless and that it's okay to do nothing. It means that you feel good and care about yourself, and that you want to be the very best you can be, regardless of your genetics, regardless of society's standards.
To achieve this level of optimum wellness, you must have a positive self image. This means that your feelings about your body are not influenced by events in your daily life. For many people, life's problems are projected onto their body. "If only I were thinner--or more muscular, I would have made the team, gotten the job, been chosen. . . . If only I were thinner--or more muscular, I could meet more people, find the right guy/girl, be happy." This self-defeating habit is reinforced by the images we see in advertising; your body becomes an easy target for everything wrong in your life.
When you have a positive self-image, you value and respect your body; you are also more likely to feel good about living a healthy lifestyle.
No matter how much genetics predetermines how you store and lose fat, the body you've been given will still respond positively to being appreciated and treated well. Focusing on fun physical activity and eating healthy foods will help you feel good whatever your size. Developing a healthy, positive image of yourself is the first critical factor in your fitness success. Having a strong sense of self-worth provides the basis for making rational and affirming decisions about your health. Good luck, stay positive, and enjoy all the wonderful benefits of a healthy, active lifestyle!
Stay Motivated!
How do you do that? Simple -- you set up goals that are preposterously, stupendously easy, things at which you cannot possibly fail. Maybe it's walking for one minute. Maybe it's doing three minutes on a treadmill. Maybe it's watching the first four minutes of a Tae-Bo tape from your living room couch.
Think that's silly? Think again. Remember that your subconscious doesn't evaluate big or little, it only knows success or failure. If you tell yourself you're going to do 30 minutes of aerobics and you only do 27, that's logged as a failure. Couple of those and you lose motivation and are out of the game. But if you tell yourself you're going to do three minutes, and you actually do them, it's recorded as a success. You leave the game a winner.
Now the trick is to do that every day. Why? So you can build up the habit of believing your own word. It does not matter what you do, it matters only that you do it. And that you do "it" successfully. That your subconscious scores it as a 'win.'
So set it up so that it's impossible to fail. Don't worry about it if the goal you set seems ridiculously easy. That's OK -- you'll be upping the bar soon enough. Remember that the prime goal here is not the amount of exercise you do or how "good" you are on your "diet"; the prime goal here is to develop a new habit -- doing what you say you're going to do.
So bypass the "no motivation" blockade by forgetting about the enormity of the goal. As you rack up your successes, your motivation will grow, the pounds will come off, and your body will change.
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