We have reached day 05 of the challenge. You have probably already handed in your body fat percentage, fitness test results and maybe a "before" pic.
So, what's the next step? Ok, this is a crucial one. Ready?
Take a few minutes, lean back, take a deeeeeep breath. Now ask yourself: What is your goal?
Whenever I take on a clients I always ask them about their goal. And now I am asking you:
What was your motive when signing up for this challenge? What is it that you want to achieve?
Many are not aware that this is actually a big question and not easy to answer:
"I want to lose weight, " "I want to be stronger", "I want chicks to dig me" are all good intentions but do not cut it. It's rather vague and does not really tell you how to get there and consider your life and you as a person.
In an article about goal setting Ray Williams, the author of Breaking Bad Habits, appropriately quoted the old saying: "you don't get what you want in life, you get in life what you are."
Or in my best imitation of Mr. Miyagi: "Know where you are and then know where you are going. Wax on, wax off."
Sport coaches like Brian MacKenzie often use SMARTER criteria to define good goal which are adjusted to you and your environment. Here is my goal formulated according to the SMARTER goal principle:
"In 3 months I want to get to 19% body fat by doing strength and conditioning training and eating 90% Paleo" This goal ticks following criteria:
So, what's the next step? Ok, this is a crucial one. Ready?
Take a few minutes, lean back, take a deeeeeep breath. Now ask yourself: What is your goal?
Whenever I take on a clients I always ask them about their goal. And now I am asking you:
What was your motive when signing up for this challenge? What is it that you want to achieve?
Many are not aware that this is actually a big question and not easy to answer:
"I want to lose weight, " "I want to be stronger", "I want chicks to dig me" are all good intentions but do not cut it. It's rather vague and does not really tell you how to get there and consider your life and you as a person.
In an article about goal setting Ray Williams, the author of Breaking Bad Habits, appropriately quoted the old saying: "you don't get what you want in life, you get in life what you are."
Or in my best imitation of Mr. Miyagi: "Know where you are and then know where you are going. Wax on, wax off."
Sport coaches like Brian MacKenzie often use SMARTER criteria to define good goal which are adjusted to you and your environment. Here is my goal formulated according to the SMARTER goal principle:
"In 3 months I want to get to 19% body fat by doing strength and conditioning training and eating 90% Paleo" This goal ticks following criteria:
- Specific - Tell yourself what exactly you want accomplish. You go through all basic questions: What, when, how.
- Measurable - Find a method on how to track your progress. I do not recommend a scale especially for women. I prefer performance oriented metrics: Time your runs, take a fitness test each month, pictures and/ or body measurements.
- Attainable - This is where you need to take a closer look at yourself. Make your goal challenging but at the same time accomplishable. Make it too easy and the goal won't keep you on track
- Realistic - This is again about knowing yourself. Know that you are willing AND able to reach that goal.
- Time passed - Set a specific time frame when the goal has to be reached. Realistic but not too far into the future.
- Exciting - Pick a goal that is enjoyable for you. If you want to lose 3 pounds through running although you hate running, you have to pick something else . You can make your goal a social event and involve your friends. The more, the merrier.
- Recorded - Jot down your goal and your progress, and be proud.
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