Well , we are one week from the end of January. The first month of 2012 is almost gone and what have you got to show for it?
How are you doing on your goals for this year so far? Did you set your goals for the year? It doesn’t matter if we are talking about finances, family of fitness…you need to set goals. It’s no just enough to say I want to lose 30 pounds or I want to be a size 6.
When do you want to lose 30 pounds? After you gain 20? If you’re a size 12 you might just be a little discouraged right now if you wanted to be in the size 6-slinky dress for Valentines Day.
Just like it’s not enough to say (wish) what you want, you need to be realistic about the time line and you need to put a date on your goals. Here’s what I mean.
I will lose 30 pounds by December 31st, 2012.
(I’m going to use that as an example for the rest of this post…feel free to put your own number in there)
That’s a great goal and its got a realistic date for achievement. Now that you’ve got the goal and the date and you’ve written it down, committed to it and even shared it with someone to be accountable to, you have to take action.
Big surprise! All the wishing, wanting, writing and dreaming will NEVER get you where you want to be. You HAVE to take action, and that action needs to also be set in stone.
How are you going to lose 30 pounds? Are you going to wait until November 1st to go into panic mode and try to take some drastic measure?
Bench Mark Goals
You need to set mini-goals on your way to the ultimate goal. 30 pounds by December 31st = 2.75 pounds per month. So every month for the next 11 months you need to drop 2.75 pounds. That works out to be .68 pounds per week.
I will tell you right now…that is very attainable. BUT, you have to do it right. Last week I praised Mayor Ford for making the decision to tackle his weight. One week later, 10 pounds gone! He has a very aggressive goal of 50 pounds in 6 months and after only one week, 10 pounds! Time for celebration?
It is not time for celebration and that is where so many people go off the rails in their plans. “This is easy!” “I deserve a treat.” “I don’t have to work so hard” I’ll take tonight off of boot camp. I guarantee thinking like this is the key to so many people’s failures.
You have not reached your goal. 30 pounds by December 31st is your goal. Don’t make the mistake of easing off or destroying your good efforts.
To reach your bench-mark goal (.68 pounds per week to attain 2.75 pounds per month) you need to set the objectives to meet and measure your plan.
- I will lose .68 pounds this month by:
- Eating 4 to 6 times per day
- Each meal I eat will include a lean protein, a vegetable, a fibrous carb.
- Each meal will not go beyond an intelligent portion
- In between meals snacks will be small and intelligent
- I will exercise a minimum of 30 minutes per day
- I will sleep at least seven hours per night
- I will not eat after 8 pm.I will drink 3 litres of water per day (divide that as well: 1 cup (250 ml) every hour.
- I will NOT drink alcohol
At the end of the week, before you get on the scale, look back at your daily journal. What? You’re not keeping a food journal? You’re not checking off your accomplishments? OK, you need to journal what you are doing. On the top of each page of your journal you need to write down your objectives (To Do List) and as you accomplish them, check them off. You also need to write down what you eat…EVERYTHING!
I guarantee that if you look back at your week and your journal is not something you are proud of you will not be happy with your results. In fact, if your journal isn’t good, don’t even get on the scale.
In fact, just stay away from the scale. Look at yourself in the mirror and see if you have improved at all. Think of how your clothes feel. Yes, you will be able to tell after one simple week.
Meet your objectives? Reward yourself. Meet your goals? Then reward yourself. Rewards don’t mean bingeing on crap. Don’t destroy your great accomplishments with bad rewards. A facial, new book, a healthy dinner at a restaurant. Mani / Pedi. Find your hot button and use that as your reward.
Here is a great tip. Include your family in your objectives and goal settings. Make the journey for them as well. Lets say your children know that if you hit your goals, there will be a family outing or movie night. They’ll help remind you when you are about to do something that goes against your objective’s.
What happens when you find yourself ahead of schedule? Celebrate by changing your time line. Move it from December 31st, 2012 to October 31st, 2012. Don’t slow down your schedule or results by backing off. That will lead to compromise and delay. Let that happen long enough and complacency will set in and before you know it…you are right off track.
Stick to that, be honest to yourself and committed to your goal and you will win!
Then we can move onto to maintaining the new you forever!
Who loves ‘ya?