Strategies to Success
There are many obstacles when it comes to fitness and nutrition, even for the self-motivated individual. Inevitably, things always come up: sickness, an unexpected commitment with a child, time, the list of barriers is endless. The best way to insure that you stay the course is to have a clear vision from the get-go of what the journey will look like, and how you will achieve the goal. This blog is going to outline this idea, though we will only scratch the surface of goal setting basics and importance. The reality is that when you’re starting something new - in this case fitness and nutrition related - the difficulty is much less in the “doing” and much more in the planning. Habit building is the first step of seeing goals come to fruition.
In order to effectively set goals, they must be defined. There are three main types of goals - outcome, process, and performance. Outcome goals tend to be focused on winning or losing, typically against an opponent (ie come in first place of a marathon). Performance goals are the end product of performance, typically measured by achievement (reach a personal best during a marathon). The last type of goal, process goals, are going to be the type we focus on in this blog, and they relate to the processes an individual wants to adhere to in order to perform a certain way (keep a consistent pace during the marathon).
The SMART method of goal setting is the most common, and is applicable in relation to fitness and nutrition. SMART stands for Specific, Measurable, Attainable, Relevant, and Time-Bound.
Specific goals show higher levels of task performance than, “do your best,” goals. Think of this in terms of, “eat 10g less fat per day,” vs. “eat less fat per day.” It’s much easier when something is specific and measurable, so you aren’t shooting in the dark.
You want goals to be challenging, but realistic, in other words attainable. If right now you’re able to deadlift 50lbs, saying you want to deadlift 60lbs within the next month is something that isn’t farfetched.
To keep goals relevant, align them with where you want to eventually end up. This means setting long and short-term goals that will get you where you want to be.
One of the most important pieces of this puzzle is the time piece - failure to set a timeline leaves you at your own devices to get there willy nilly, without a plan.
Lastly, I want to cover long-term vs. short-term goals. If your goal is to lose 50 pounds, then that should be your long-term outcome goal, with short-term process goals to get you there. Short-term goals to reach this weight loss could look like a calorie deficit, fitness programming, timed nutrition, eliminating certain foods from the diet, getting enough sleep, hydrating… These smaller milestones along the way will keep morale and adherence rates higher, as they will motivate to continue the journey ahead.
When working with a fitness professional, the two parties often turn goal setting into a two-way contract. The fitness professional commits to helping the individual reach their goals, and the individual commits to holding up their end of the bargain to get there. Wellness professionals can be integral in the goal setting process, even if they aren’t necessary to motivate once the goals are clearly laid out.
Having a clear vision of how to move forward is arguably the most important factor in whether or not an individual will adhere and succeed in reaching their goals.