Goal Setting With Susan

September always feels like the start of a brand new year.   It’s the time of year when the kids go back to school and we start back into our routines.  September feels more like January 1st than January 1st  does!  I always mourn the end of summer but once we get to the first full week of school, I embrace the change.  If you’ve truly enjoyed your summer, then you’re ready to switch gears and start thinking about what you have to look forward to in the upcoming months.  Fall brings cooler weather, Thanksgiving and a chance to start all over again.  Fall offers us the opportunity to re-invent ourselves.  It is the perfect time to look forward and ask ourselves: 

• what are my goals?
• what am I going to do for myself this year?
• what do I want to accomplish?

What is a goal? A goal is defined as “a personal or organizational end point in development.  It is usually endeavored to be reached in a finite time by setting a deadline.”  To ensure success your goals should always be:

• attainable
• measurable
• realistic
• specific
• timely

Examples of goals   

• training for a spring 10km, half-marathon or marathon
• starting up a new fitness program
• increasing your energy levels
• starting a walking program
• reducing body fat
• losing 10 pounds
• running around the block

Why do we need goals?  Goals give us direction.  Goals give us motivation.  Goals give us a purpose.

How do we outline our goals?  When working with clients, I design a personalized “commitment contract”.  It is a terrific motivator.  Below you will find part of an actual commitment contract.  First the overall goals are outlined.  These are general goals and can take anywhere from 6 months to a year to accomplish.  Then specific goals are listed. These are short term, specific, measurable, attainable and realistic.

SAMPLE COMMITMENT CONTRACT EXCERPT
PURSUIT PERSONAL TRAINING 2007

Overall Goals           

1. Wellness – physical, emotional, self-esteem
2. Balance –  everything in moderation
3. Learn to enjoy running and “become a runner”

Specific Goals   

1. Incorporate and maintain consistent cardio and strength training routine into weekly schedule
2. Increase in overall muscle tone & definition (core, arms, glutes)
3. Strength train 3 times a week (45 minutes) & walk/run 3 times a week (35-45 minutes)
4. Improve sleep & increase energy

Writing down your goals gives you a snapshot of where you are now and helps you see where you want to be in the future. 

Picture in your mind how you want to feel and how you want to look.  Are you there right now?  If not, ask yourself some questions:

• are you happy with your fitness level? 
• are you satisfied with your weight? 
• do you sleep well? 
• do you have enough energy to play with your kids? 
• do you feel good about yourself? 
• do you have high self-esteem? 

As mothers, we are always doing for others: kids, husbands, pets, extended family, friends.  Somewhere in there, we need to make time for ourselves.

Pick up a pen and write down some goals.  Make them achievable and realistic.  Then believe in yourself.  Believe that you can achieve all that you have set out for yourself.  You have the power to be successful.  If you commit to making changes in your daily routine and if you are consistent, nothing can stop you from achieving success.  You are the architect of your life.  You are in control.  You are responsible for who you are.

Happy trails!

Disclaimer
The way to optimal health is to combine good sensible nutrition with consistent strength training and cardiovascular exercise.  Consult with a physician before embarking on a new exercise plan.  Stop immediately if you feel any pain while doing these exercises.