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| S.M.A.R.T Goals |
It's the new year and once again I'm feeling motivated to eat well, exercise right, sleep more, and stress less. But this time I want to make lifestyle changes that last. So I'm going to change my approach. This time I'm not going to think of it as a resolution but as an evolution.
In 2013 I learned that lifestyle changes are a process that takes time and requires support. I know that I'm ready to make a serious lifestyle change, and that the difficult part is commitment and follow through.
Last year I enrolled in the Disney Dopey Challenge. It's a 48.6 running event conducted over the course of 4 days. In less than a week I head out to complete my life changing goal. If you would like to read about my experience you can visit my blog here.
When I signed up for Dopey, I had no idea how much of myself I needed to invest. But I was determined to complete my goal and I knew I had to make some serious changes in myself.
What did Dopey teach me?
During the course of my Dopey training, I ran more than 400 miles in 30 weeks. I completed 3 test runs, progressively reaching a grand weekly total of 47.4 miles. Now at any given time I could have stopped; given up, but I didn't. Why? Because I knew if I could put one foot in front of the other week after week, than I could complete Dopey.
My life changing lesson was this; commitment and follow through means never giving up!
So, now it's time to put this one lessons to work and make a plan that will lead me to succeed in my 2014 Health and Fitness goals.How am I going to do this?
The same way I did with Dopey; create a plan and stick to it!
Careful planning means setting small goals and taking one step at a time. This time, I'm going to use the SMART goal method to help me make positive lifestyle and behavior changes that will last a lifetime.
- S = Specific
- M = Measurable
- A = Attainable
- R = Realistic
- T = Timeframe
What is a plan?
A plan is a map that will guide me through my journey of change. I'm going to think of it as an adventure. When I make my adventure plan I'm going to be specific about my goals.
What is a specific goal?
A specific goal has a much greater chance of getting accomplished than a general goal. To set a specific goal I have to answer the five "W" questions. WHO, WHAT, WHERE, WHEN, WHY with action verbs and a specific timeframe for completion.
For example, a general goal would be, To get in shape.
My specific fitness goals are
- to build muscle, strength, and endurance through anabolic training, plyometric training, and long distance training.
- to exercise 4 - 5 days a week.
- to eat 4 - 6 high-protein, high fiber meals with lots of fruits, vegetables, and healthy fats.
- to drink 3 liters (12 cups) of water a day.
- to drink 1 - 2 micro green drinks a day.
- to sleep 7 - 9 hours each night.
- to establish a regular wake and sleep schedule, even on the weekends.
- to live in the now with great appreciation of every moment of every day
- to keep a positive outlook on my life.
- to continue to believe in the greater plan.
Measurable
Like Dopey, I'm going to track all my fitness activities. In 2013, I learned that counting calories is not the most effect method to watch my eating habits. So during the course of this adventure I will not keep track of my intake. Instead I will reduce my portion sizes, eliminate all processed foods, and sugars. I will, however, take pictures of myself each month.
Attainable
It takes 21 days to create new habits, so every 21 days, I will assess if these activities and goals are realistic for me. If not, than I'll make changes where needed. To make myself accountable, I will post my exercise plan and monthly pictures of myself in this blog. I will continue to post my thoughts, habits, and beliefs as they relate to my ultimate goal of my 2014 dream.
Realistic
To be realistic, a goal must represent an objective of which I am both willing and able to work. For example, is running something I am willing to continue. The reality is I do love to run but I also love to have fun.
I love endurance obstacle racing more than anything else. It provides me with a unique opportunity to have fun while applying strength, power, endurance, agility, skill, and all the while, testing my mettle.
Timeframe
On April 12, 2014 I will test my functional fitness by competing in the Miami Super Spartan. My goal is first and foremost have fun. My secondary goal is to beat my personal best of 2 hours and 10 minutes.However, if I don't beat my time, I'll be perfectly happy with finishing the race with a great big smile on my face!
As for nutritional goals, my goal is to change my body composition by an inch on the waist, hips, and chest within the same timeframe as Spartan. If it's more, great!
As I work toward my health and fitness goals I will remember to keep it fun. But most importantly to be patient with myself. After all, developing new and healthy sustainable habits is a big challenge in and of itself.
Have you set your 2014 Health and Fitness goals? What are they?
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