Happy, happy New Year to you boys and girls! 2016 is upon us full of hope and new beginnings.
ok well, technically as I write this, 2016 is a few hours away and I am hanging out in Starbucks writing and enjoying a rare treat away from my usual black coffee. They offered up something this year called “Holiday Spice Flat White” and it’s a taste sensory of holiday spices. steamed milk and double shots of espresso
It’s amazingly delicious… and it will be gone soon… just like this year.
If you’re like me perhaps you look at the year ahead and are making plans and setting new goals…or resolutions….
I know the thing to do is make new years resolutions but I really wanna talk to you about goal setting instead.
What’s the difference you ask ? Let’s take a look….
A resolution is a firm decision to do or not do something. Do you see how that can go either way for your “resolutions ” ? Kind of subjective to your whim at the time, isn’t it ? Not particularly concrete.
Now, let’s look at goal setting.
Goal setting is a powerful process for thinking about your ideal future, and for motivating yourself to turn your vision of this future into reality. The process of setting goals helps you choose where you want to go in life.
It’s a pretty big difference from an ambiguous “resolution” isn’t it ?
At the top of so many peoples list for a new year is losing weight and starting an exercise program.
Setting small specific goals that are measureable and attainable will lead to your ultimate goal. Making a blanket statement that you want to “lose 25lbs.” without specific steps to get there will leave you most likely abandoning the idea fairly quick.
However, if you set out a specific goal to lose 1-2 lbs per week that is measureable, attainable and time bound. If you lost 2 lbs per week you would realize your overall goal within about a 3 month period give or take depending on how diligent you were.
Same for exercise. To just determine you’re going to go from doing nothing to taking off for a 5 mile run is crazy. You’ll hurt and pay for it and vow that running really will kill you and you stop.
However, beginning with a program where you implement walk/run and starting with 1-2 miles you can ease into it allowing your body to make changes and adaptations so you can run farther and longer. You might have a goal of wanting to run a 5K race maybe 3 months out. By doing a walk/run method with your goals specific to increase your running time, and gradually increasing your distance will prepare you for that 5K (3.1 miles).
One of the things I thrive on is setting up a training schedule for my marathons. I love the structure of a training program that leads to my ultimate goal of running 26.2 miles. There is something about seeing my month already written out on a calendar that feels comfy to me… mainly ’cause I know those are steps to where I’m going. Without specific, measureable, attainable, relevant, and time bound steps I’d never make it to the starting prepared and ready for that distance.
Let’s look at it from a nutrition stand point. So many people approach eating healthier as a do or die attempt. They think there must be great suffering and no fun stuff ever. They believe they have to nail it every single day and if they don’t then they’ve “lost” and might as well “give up”. (Please don’t give up… even on days you might feel like you’ve failed… you just pick up and keep going… that’s called progress)
When you take steps to make one better choice at a time it’s less painful to adjust. In time, you probably won’t think about some of those changes you’ve made as they become more habit for you.
If you drink sodas and you want to cut back or cut them all together you simply begin making small cuts to let your body adapt to that change.
Not a veggie eater? Why not try one or two new things a week ? You might be surprised at what you like.
Always take seconds at a meal even when you aren’t hungry anymore ? Train yourself to eat slowly and really focus on savoring your first plate of food.
Set specific, attainable, and measureable nutrition goals for yourself. A notebook or planner can help keep you on track with your goals.
I can’t claim originality for this but I love the quote “progress, not perfection”.
We aren’t ever gonna have it 100% “right” but we can keep on track to living a healthy, strong, and productive life =)
Tell me…. what goals do you have for yourself this new year ? What steps do you need to take to make them happen ?
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