My post this morning has to do with goals. And what’s more, this post is cribbed directly off a newsletter I subscribe to. Tom Venuto’s BURN THE FAT Fat Burning Tips E-zine : www.burnthefat.com.
‘They’ say – and I have always believed implicitly in this – that a goal is but a dream until it is written down. This post fits in nicely with my post of yesterday about New Year’s resolutions.
Whether we call them resolutions or goals, we surely all aspire to something in this fresh New Year? It’s like a nice clean sheet; a new blank page in your new 2011 Journal – you do try to keep a journal do you not?! You do at least try to keep a food log do you not?!
I think I have mentioned before that some years ago I created an Excel workbook which enabled Weigh-Less members to record daily food intake and the various formulas would add up and track their daily progress. If any one part of the daily formula was exceeded, the figures would start showing in RED!!! If anyone is interested, I could try and dig it up again from the bowels of my computer! Back in about 2007, I sent out literally hundreds of copies of this spread-sheet. Each page also has space for remarks where you can record what a shit day you are having!
But, as usual, I digress ….. let me just get on with it and list what Venuto calls SMART as well as SMART-ER goals:
1. Specific. Set goals with clarity. Get clear. Get precise. Be specific. Your mind does not respond well to generalities.
2. Measurable. Set goals that can be quantified in measurable units. Kg weight; body fat % (more about that soon); body measurements; clothing sizes.
3. Accountable. Set goals that you can be held accountable to. Accountable to yourself with weekly progress charts; a daily nutrition diary/food log; and possibly a training journal. Double that accountability by submitting your results to a third party who can hold you accountable!
4. Realistic. Set goals that are attainable and maintainable. ,5kg a week FAT loss a week is attainable. 1Kg per week would be awesome and not quite so easy imho! I will talk about FAT loss in future posts. I am NO expert but have been reading up about it.
5. Time bound. Set goals with deadlines. With no time limit, there is no urgency for completion. Set weekly goals for nutrition and workouts (!); weekly weight and body composition; then look ahead and check quarterly progress. Set long term goals.
Now for the ER part.
6. Emotional. Goals give direction but strong emotions are the propulsion system that drives you in the desired direction. Connect your goals to your values. What’s most important to you about reaching your goals? What will reaching your goals do for you? What will your life be like then? How will reaching your goals make you FEEL?
7. Review often. Stay laser-focused by writing and reading your goals every day. Repetition is one of the keys to re-programming your mental computer for success.
Of course, I have to add my own little rider to this – also adapted from Tom Venuto’s words –
Work HARD at achieving your goals and EXPECT success!!
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We are goofing off today with our family on one of our ‘most-est’ favourite jaunts – a trip down to Simonstown – replete with cat box in the boot. Love that historic place. Now (sorta!) settled in our new home, I am ready to rescue a kitten from TEARS – though I greatly fear it may turn out to be two kitties from TEARS as all three of our grandchildren want to be part of the process. At R450 each, they are not cheap rescues either! But of course we understand and accept that it is more about donating to an incredible organisation rather than the cost of a kitten per se.
Have a great day everyone!