The Power of Goal Setting

THE PERFORMANCE LAB:

THE POWER OF SETTING GOALS by dan brown

Goal setting is a very powerful tool that is often overlooked with regards to exercise & diet programs. Goal setting helps you establish a clear picture of what you want/need to do and a time frame in which to do it. The time frames vary in length. They may be long term( 1 – 4 years), medium term ( 1 – 3 months) or short term ( 1 day or 1 week). All these time frames need to be addressed so the client has feedback as to how they are progressing.

It is also extremely important for you to be involved in setting the goals by yourself or with your trainer. This helps you believe in the process, make the goals realistic & internalizes them. You must believe that the goals you set are achievable, for the goals to be realized.

Initially, start with simple goals such as; Not missing a work out for 1 week.(short term goal). These types of goals are easy to achieve and measure.

As you progress your goals should become more challenging and specific. You could set out to lose 1-2 pounds in 1 week(short term), increase your squat by 10% in 3 months(medium term) or gain 5 pounds of LBM in 6 months( long term).

Along with setting goals you should also set out to educate yourself about the subjects which influence your goals. In this case diet/nutrition and exercise. Read an exercise magazine( the more technical articles) get books from the library, talk to people at the gym. (The list is endless ). By educating yourself you learn how to set realistic goals which in turn makes them believable & achievable.

Practical Principles for Goal Setting

_____________________________

Make goals specific, measurable and observable.

Clearly identify time frames.

Use moderately difficult goals.

Record goals & monitor progress.

Diversify process, performance, and outcomes.

Set short range goals to achieve long range goals.

Make sure goals are internalized(clients should participate or set there own).

S.M.A.R.T.

Specific

Measurable

Action Oriented

Realistic

Time Bound

From Cox 2002(15)

GOAL STATEMENT:_____________________________________________________________

______________________________________________________________________________

________________________________________________________________

What do I need to do to reach this goal?________________________________

________________________________________________________________

Where am I now?__________________________________________________

________________________________________________________________

GOAL STATEMENT:_____________________________________________________________

______________________________________________________________________________

______________________________________________________________________________

What do I need to do to reach this goal?________________________________

________________________________________________________________

Where am I now?__________________________________________________

________________________________________________________________

GOAL STATEMENT:_____________________________________________________________

______________________________________________________________________________

______________________________________________________________________________

What do I need to do to reach this goal?________________________________

________________________________________________________________

Where am I now?__________________________________________________

________________________________________________________________

Obstacles

Solutions

1.

1.

2.

2.

3.

3.

4.

4.

5.

5.

6.

6.

7.

7.

8.

8.

9.

9.

10.

10.

Enjoy yhe Journey!!!

www.performancelab.ca

Facebook Comments