One of the first and most important things I have asked my personal training clients and bootcamp members to do over the years is accomplish a basic goal-setting worksheet. I group my clientals’ fitness goals into 2 categories: long-term and short-term. The long-term should never be too long and the short-term never too short. However, there is not a set length of time for either (these are based on your individual needs/wants/knowledge/experience/etc.). For example, setting a goal of being a professional MMA champion during your first month of training Brazilian Jiu-Jitsu would lead to a high likelihood of lacking focus on the goals/tasks within the next few months and years! Likewise, focusing just on a short term goal of 8 pounds of weight loss in 2 weeks of a workout routine for an inexperienced person has a high likelihood of leading to future washout and long-term goal problems.
Here are some quick tips I have learned that can help you create, center, and reach your goals:
® Focus on a short list of goals, no matter your level. Usually 2-3 short term goals that lead toward 3-5 long term goals is a good number.
® Commitment to others – promises to others can strongly improve commitment! I like to use peer group commitment within TFTC Ladies’ Only Bootcamp.
® Commitment to yourself – Use a calendar! Schedule dates, workouts, times, and goals. I like to have clients schedule their workouts and times weekly if they are having lifestyle/commitment problems.Again, goal checks shouldn’t be too often. And again, let others know about your schedule! I love telling clients my fitness plans and schedule because if keeps me focused!
® Lastly, don’t sell yourself short! If you set sub-level goals (like 50% of what you think you could do if you commit) than you will get sub-level results (like 50% of your 50% goal). Eating a bag of chips becomes much easier if you think, “I still have a month to lose 5 pounds.” This is a good spot to consult a professional…this can be a fine line sometimes!
