Attainable Goals: A New Year a New You by Willie Jae ™
Energy and persistence conquer all things. -Benjamin Franklin
Congratulations, and Welcome to week three of a better you! I am both impressed and humbled by the response I have gotten from you all on Twitter alone. As I was sifting through direct messages and emails, I noticed something very interesting…I am no longer getting questions about how to get started now I am getting questions on how to keep going. This is a major step in your road to a better you! It means you have moved from a “watcher” to a “doer” and in life “doers” always succeed.
Before I get into my weekly fitness Tip, I want to take a little time to talk about something every doer has in them, motivation. What is motivation? Merriam Webster defines motivation as “Factors within a human being or animal that arouse and direct goal-oriented behavior”. When I read this definition, the four words stuck out to me were; “Direct goal –oriented behavior”. On the road to a new and better you, goals must be direct, simple, attainable and geared to promote a positive behavior.
1. What do you mean when you say direct?
A direct goal is straight to the point and clear. “I want to fit into my wedding dress”, “I want to run a 5k”, “or “This year I will wear a two-piece bikini to the beach”. With direct goals you make it easier to map out a path to success. The beginning of each week should start with a direct goal that can be accomplished by the end of the week. If your goal is to run a 5k but you can barely walk up the stairs without losing your breath then your direct goal for the week should to be walking up the stairs one extra time per day.
2. And by Simple you mean?
By Simple I mean just that, simple, uncomplicated, easily understood. While a Direct goal is a weekly goal a simple goal is a daily goal. I will stick with the 5k example; a simple goal would be to march in place for 10 minutes each day. It’s easily understood, you know what to do and it can be accomplished without any confusion.
3.Why does my goal for the week have to be attainable, shouldn’t it be out of reach, that way I push myself to the limit?
No, your goal is attainable because small attainable goals make up a large goal. When you reach several small goals, it builds confidence and will increase the chances of reaching a larger goal. Also by planning out several small goals you create a plan to reach your goal. If you “wing-it” and have no plan in place then you are planning to fail.
I recommend writing out your plan so you can see it and visibly check off your goals as you accomplish them. At the top of the paper should be your overall goal, in this case, it would be 5K. Under that should be a description of exactly what you want to accomplish “completing a 5k in under 30 minutes”. Listed after that should be the reasons why you want to accomplish the goal, then a list of the benefits resulting from accomplishing the goal. I have created an easy to use weekly goal sheet that you can download by clicking here (GoalSheet).
Having attainable goals are important for any level of fitness when you break a large goal into smaller ones you are planning your own success. Instead of trying to run 10 miles in one day and giving up when you only make it down the street, a direct goal would be to run around the block once. You would break this down by Monday-Wed running to the end of the street and back once a day. Thursday and you run a little further and by Sunday you will have made it around the block, and accomplished your direct goal for the week. Same thing for pushups, instead of giving up when you can’t do three in a row, make it your direct goal for the week to do two in a row. Mon-Fri do one push a day, by Thursday you might feel strong enough to add one more, and by Sunday you’ll be up to three. Physical fitness is about motivation, will-power, and planning successful goals. Hope this helps in your quest to a New and Better and Healthier you.
Congrats on reaching your third week of a new and healthier you! If you have questions you would like covered in detail feel free to send them to me through email at firstname.lastname@example.org, Follow me on Twitter @Williejae.
Willie Jae is a Radio Host/Producer/Sports Analyst (Basketball), 2012’s #1 Trainer and Most Influential Fitness Expert (Wefollow.com). His clients include NBA, WNBA, NCAA, and High School Athletes. His Certifications are: Master Personal Trainer, Fitness Specialist, Sports Nutritionist, Strength and Conditioning Specialist, and Group Fitness Instructor
Disclaimer: The information provided in this article and any webpages found in www.willeijaetv.com website ARE NOT intended for the treatment or prevention of disease, nor as a substitute for medical treatment. This article is for educational and informative purposes only and IS NOT INTENDED as medical advice. Always consult your doctor before making any changes to your diet or nutrition program. Use of the nutrition and exercise suggestions herein is at the sole choice and risk of the reader. The author is neither responsible, nor liable, for any harm or injury resulting from this article. Always consult your doctor before making any changes to your exercise, diet or nutrition program. If you choose not to obtain the consent of your physician and/or work with your physician while using any information here in this article, website and blog, you are agreeing to accept full responsibility for your actions. I will NEVER promote a product or person I do not believe in. NEVER DISREGARD PROFESSIONAL MEDICAL ADVICE OR DELAY SEEKING MEDICAL TREATMENT BECAUSE OF SOMETHING YOU HAVE READ ON OR ACCESSED THROUGH THIS WEB SITE.