Goal Setting 101

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Why set goals? Well setting goals and actually keeping yourself accountable to those goals are two different things. So we’re going to talk about some basics you should always be thinking about when setting specific goals and then, how to actually keep those goals until your reach it. And then you learn to set even more or higher goals as each goal becomes achievable. =)

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1. Why? think of why you want to achieve a specific goal. Your why should make you cry….. and not necessarily cry in a bad way, but it should bring you happiness. It should make you feel excited and maybe a little intimidated too. But you also need to learn to channel that fear or since of intimidation into fuel to drive you to complete whatever your goal is. I’m a list maker so I like to make lists of why I want to achieve a goal…. I know it sounds really weird and maybe stupid to some but when you actually sit down and write out like 10 reasons WHY you want to achieve something, it makes you more aware of where you’re at and what you still need to do to accomplish your goal. I like to dig deeper too, rather than just thinking of basic things most people think of first right away. Example: My fitness competition; yeah I could wright I want to be skinny and fit and feel good…. but that’s a pretty “basic” reason why people think of when you set a goal towards health and weight…. instead I dig deeper. One of my reasons is to prove to myself that I can loose weight/be fit and healthy without having to worry about calories, to not feel like I’m obsessed with what I put in my body and to be confident in my own skin. To prove that I can do this the “right way” and not feel like I’m starving myself of feel like I’m doing something harmful to my body. To feel like I wont have to “suck it in” in every picture I take and to not have that constant worry about if I look “chubby”. …….. ok, that was more than one reason … but ya’ll get the drift. Dig deep, find reasons that you are afraid to tell someone or maybe afraid to admit. (also, when you have a list, put it somewhere where you will see it on a regular basis, it will remind you and you’ll be more inclined to strive for your goal)

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2. Set large goals and then mini goals to achieve that larger goal. Basically as I wrote above, you don’t want to just write “lose weight” . Yes that can be your larger goal, but make smaller goals to get there too because if that’s your only goal, your probably going to get frustrated when you only lose 5 lbs and then give up. So with in that goal make a “loose 5 lbs by _____” date. Or a “be able to run a mile by the end of the month” . And the more in detail you get the easier it is to actually start to see that goal taking place (this is called visualization… ) Start to visualize what you want…. sounds crazy but it helps.

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3. Reward yourself and be proud of everything you HAVE accomplished. when you meet each mini goal, reward yourself (preferably not with food) but maybe go get a pedicure …or I like to buy workout clothes so ill go get a new sports bra or something… but keep it small. Also have a bigger goal for when you accomplish that BIG goal, have a BIGGER reward. (mine for when I’m done with the competition is to get my first tattoo =D ) ….. Also, say you don’t lose that 5lbs the first week but you lose a pant size or you just feel better health and energy wise, recognize that and always be proud of what you have accomplished. Keep pushing towards your goal and it will soon come. Patience is a virtue.

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4. Make your goals SMART… most of you probably know this… but here is what a SMART goal is:

  • S       Specific
  • M     Measurable
  • A     Attainable
  • R     Realistic
  • T     Time-bound

So obviously it has to be realistic, you cant make a goal to be 6’5 and be a famous basketball player when you’re 4’11… its just not going to happen. You have to have a goal in mind and a plan of how you want to achieve it and then you have to set a date because … sorry but how many people set a goal at the beginning of the year to “be healthier” and then they are good for about 2 weeks and then give up…. that’s because their goal wasn’t set into action with the SMART goal in mind and they didn’t make a “plan” … its all about the plan and path you make….

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5. Make your goals POSITIVE! when writing your goals…. don’t write “I don’t want to be fat” …. that’s in a negative context. Wright them in a positive one and say ” I’m going to be healthy and fit”. Same with the way you think as well, don’t think a goal is unattainable because in all honesty you pretty much can do anything you put your mind to if you set the right goals towards that direction. If a goal seems unattainable at the time (and believe me I’ve been there) that is why you set the “mini” goals to help it seem  like that goal isn’t to far fetched. When I was a size 14 did I ever think I would fit into a size 5? Hell no! HAHA it seemed like that was going to take forever and in all honesty seemed impossible at the time which can be overwhelming… That’s because my thinking was in the wrong mindset and I was only thinking of .. “omg, I’m fat and I need to lose weight” Once I changed my thinking and started focusing on how fitness made me feel … (which was happy and full of energy) that’s when the weight started dropping off… and once it starts going… man its like a high. You start to get excited and you want to keep going, and then someone comments and you get this giddy feeling and feeling of pride and accomplishment and it just keeps continuing so on and so forth. Its your job is to keep setting those goals to reach new goals once you have achieved one.

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6. The buddy system. Do you have a buddy with the same goal or maybe a similar one? If not, FIND ONE! They are the best! I have build a friendship with one girl in particular (whose name is Amanda ironically haha)  through this whole journey and I know that if I didn’t have her this goal would not be the same. She was a bigger girl too and we first just started going to the gym together.. just to help us stay accountable and not give up. But as we keep dropping weight that’s when we decided to do the fitness competition together… so were both striving for the same goal. We hold each other accountable, we bitch to each other when were sick of drinking protein shakes and we still have learned to laugh through the whole process. We have both talked about it being too hard and wanting to pull out of the whole thing. But we continue to look at the bigger picture and realize where we have came from. We continue to share when we have reached one of our “mini” goals and/or just something positive and exciting happening in our lives. Needless to say, find someone who has the same or similar goal and it will make it easier not only with keeping yourself accountable but find someone with that same positive attitude towards it that can pull you up when you may be a little down.

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and most important reason to be fit is (drumroll please! )

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=)

Now quit reading and go set some goals!!

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Tip of the Week # 11 Play with Your Food

Yup! You read that right! Play with your food! LOL.

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Ok, ok, … I don’t really mean it literately.. but what I do man is get creative, have fun coming up with your own recipes, or finding new ones online! I personally like to get inspired through blog, pinterest, instagram and do my own “twist” on it! (usually making it healthier!)

When it comes to changing your lifestyle, eating better or eating clean it can either get boring (because you feel like you eat that same thing over and over all the time) or it can be overwhelming because you don’t know where to start. Hell, you may even feel like you have to follow a specific plan to the T to get any results. (which usually isn’t the case).

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when it comes to clean eating, its all about using food for fuel. Your body needs food to keep it running just as a car needs gas to keep it running. A car that has premium gas, frequent oil changes and is taken good care of it lasts longer and runs better. Same thing with your body. A body that is fed a healthy balance of the nutrients it needs and is taken care of it functions better than a different body that is fed fast foods and processed crap all day.

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So when you look at foods and what “healthy” and not, think of it as fuel.

Is this going to keep me energized and going all day or am I going to experience a sugar crash at noon?

Is something or someone influencing this food choice? Is it good or bad?

Am I eating a lot of one food group (ex. Carbs/grains) and not getting enough of another (fruits/veggies)?

Am I actually hungry, or an I bored or stressed?

Am I feeling full and satisfied after one meal or do I feel like I constantly need a second helping?

All of these questions are something that you should be naturally asking in the back of your mind when you either are making a meal, planning one, or even considering eating something you know you probably shouldn’t be.4

And like I said, find new recipes and HAVE FUN WITH IT!!!

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Tip Of the Week #7 : Sweat it Out!!

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Here are some awesome things that can happen or help with when you workout! BOOM!

WEIGHT- well … no shit.. I don’t really think I need to go into the details here……

STRESS- Exercise has been known to relive stress and anxiety for years!!! YAY free medicine! And I believe its the best form of medicine if you ask me! (believe me I’ve been through many stressful encounters and issues in my lifetime, and I’m sure Ill have more. . . lovely) But at least I will know what helps!! So when something aggravates you of you get mad, try not to worry and stress …go for a run instead, go take a kickboxing class, or maybe even do yoga. Find what works for you but .. me… personally I like good cardio workout! Shoot for a good 30 min cardio session and tell me of you don’t feel better! Its almost like the stress is sweating out your body..

PREVENT SICKNESS- When you raise your heart rate, your body protect against immunities better. Nuff said! =P … besides, who wants to be sick? LOL

LOWER BLOOD PREASURE

ZZZZZZZZZZ  – Yay better sleep!

BETTER SEX- umm yes please! so …. Without doing a Legally Blonde Movie quote….. Exercise gives your endorphins, endorphins make you happy…. and when your happy, you feel good about yourself and more confident..

ENERGY- I fell in love with fitness not because of the changes that were happening to my body, but the way it made me feel I was super happy all the time and I had so much energy! And the more you workout to “get that energy” the more used to your body will get to it and therefore the more your body burns the more energy you’ll have.

HELP LOWER LDL AND HDL ( cholesterol)

GOODBYE DEPRESSION- For me, I’ve learned its a control thing. I cant control half the things that happen around me even if I try as hard as I can…. Its just not happening. But I can control my workouts, I can control my healthy eating and therefore that makes me happy. hahaha .. Being depressed is NO fun, (been there, done that). Also it gives you a distraction from whatever it is your depressed from.

So from weight and overall health… umm lets see..

makes you happy, confident, boosts mood and energy.

Less stress, depression, better sleep and sex

What are you waiting for?!!? Go out there and get your cute little booty in the gym!!!!! =D

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