Setting realistic goals for the year ahead
It's nearing the end of the year, and as the Xmas festivities wind down, many people start to focus on the new year coming ahead and think about resolutions and making changes in your life.
You’re most likely to be making this change with a longer term view of your overall health, fitness and happiness
so have a good think about where you are currently and use that as the benchmark to measure your change. The goals you want to be setting for yourself need to be achievable goals for a 3-6-12 month period.
Now we're close to the start of a new year, this is an ideal time to get your ambitions down, and if you set them well, you'll be able to keep tracking them as you progress, and don't let them fall by the wayside.
Exercise and fitness is just the same as other areas of life in that you have to put in the hours to become proficient and you have to accept that there is NO QUICK FIX.
You won’t magically become super fit, super athletic and/or strong, but if you set realistic goals, you will be able to monitor and see the progress you are making along the way and be able to see the overall gains.
Here are our tips for goal setting..
- Give yourself a realistic number of goals: between 3 and 5 is the recommendation and if you can look at both performance goals and development goals. A performance goal is where you are focussed on achieving a result A development goal is where you are developing skills and competencies that will help you achieve other goals.
- Be realistic for your starting point.. don’t make things difficult for yourself by aiming too high, too fast, or conversely, too easy straight away…
- There are a number of ways to help you define goals - I’m going to use one that is also popular in personal and management development.
SMART Goals :SMART means it is:
- SPECIFIC - well defined, describing particular actions and you are clear on what the goal is.
- MEASURABLE - the objective can be measured in quantifiable terms and you are able to detail what successful achievement of the goal will look like.
- ACHIEVABLE - The goal is realistic based on your skills and experience and the time and resources you have available in the time allocated
- RELEVANT - the goal should add value and meaning together
- TIMED - the goal should have timescales of what is required, when and have an appropriate sense of urgency.
Here are my goals for 2018…
This has taken me nearly 3 months to work out and is still not finalised (as no races have been booked) - but I have 2 performance goals currently lined up and 2 more development focussed goals.
- Compete in the Crossfit Open in early 2018, with the aim to complete each workout able to score at least 1 repetition for each defined movement RX.
- Run a marathon in 2018 in under 3hrs 30mins.
- Create a personal training plan for 3 months (Jan-March) to allow for cross discipline training for Crossfit and running. This will include 4 sessions per week of running to hit 25+ miles per week.
- Copied from 2017... Create a personal nutrition plan for Jan-March to (finally) kick my cake habit and start eating a more balanced diet to support my training (rather than eating what I like because I’m training!)
Have a go at writing them, using the following 4 tips... (I've shown how it relates to my goal 1)..
1. Include the deadline (Early 2018)
2. Include a measurable standards of successful performance (1 rep for each movement RX)
3.Include the specific goal of the action (Complete each workout)
4. Write the action verb that describes what is to be achieved. (Compete in the Crossfit Open)
The measures I will be using for each goal are:
1. My Crossfit Open scores
2. My marathon time
3. The creation of the training plan, and then the execution of the plan
4. I will take body size, weight and body fat measurements on the 1st Jan, and then weekly on a monday morning to track progress.