goal setting 101 (plus a free printable workbook!)

I recently re-vamped my goal setting mini workbook (totally FREE for you!), and I wanted to update my post on goal setting as well. 

goal setting tips to help you meet your health and fitness goals! Plus a free workbook to get you started.

I've used this method myself so many times, and it seriously is amazing. I can't take credit for it, as it is a technique commonly used in business, by coaches in every industry, as well as the companies I've studied coaching through (Precision Nutrition and Wellcoaches). So basically it's highly vetted and insanely helpful. 

With that being said, I did compile a bunch of info into a cute little printable mini-workbook. You can write on the pages (hence the workbook), or use it as a guide in your own journal or planner as you set goals.

Before we get started... this is NOT for you if you:

  • are looking for a huge lifestyle overhaul RIGHT NOW
  • are trying to lose weight ASAP
  • want a quick fix

This is totally 100% made for you if:

  • you are done dieting
  • you want long-lasting lifestyle change
  • you are ready to set goals you actually care about AND meet them!

Get your free workbook here or scroll down for a bunch of tips and tricks for setting realistic goals you can and will achieve if you use this simple method. 

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Step One: long term goals & the wellness vision

Before we set any immediate/ right here right now goals, I want you to think long and hard about what you want to gain from your health and fitness goals and about what YOU want your life to look like a year from now.

Think about what YOU truly want. Not what you think you should want. Not what your husband wants. Not what your mom wants for you... what do YOU want??

What do you feel like you really deserve ?

 Take 10 minutes to ponder the following. Imagine yourself one year from now....

  • How do you picture your life? Where do you spend your time? Who do you spend your time with? How do you feel? Why do you think you feel that way?
  • What would it take for you to feel your best, happiest, healthiest self? What needs to change between now and then? What do you love about your life? What keeps you on track and working toward your goals?
  • Consider what motivates you. What kind of exercise do you do? How do you feel about your body? If you were successful at meeting a goal in the past, what did you do that made you successful? 
  • What do you LOVE about your life?? 

What is the point of this?? My goal is to have clients who are setting goals that get them to where they want to be! Who cares how far or fast you can run if you hate running! Your shorter term goals will lead you to your long term goals, so first you need to get clear about what you want in the next year or so. 

Step 2: three-month goals

Think about your wellness vision and what it will take to get there. Now, consider what behaviors, actions, and habits you will need to work on. 

  • Take a step back from your wellness vision. look it over and highlight what is most important to you. 
  • Now break your top few long term goals down into smaller chunks. These will be your three-month goals. 
  • 3 month goals are more specific than wellness vision. in your WV you may say you want to run a half marathon or be 20% body fat or want to have more energy or a better relationship with your spouse. But maybe 30 months from now you want to lose 2% body fat or run a 10k or spend 10 minutes walking and talking with your hubs each night. 
  • Actionable items (i.e. training for a 10k or  going to the gym __ times per week.)
  • What do you want to be doing consistently three months from now? 

 

Step 3: weekly goals

Short term goals are the actionable steps you will take each day that will get you to your three-month goals (and eventually, achieving the goals you envision for the long term). 

  • Break your three-month goals down further. what will you need to do weekly to achieve them?
  • Only come up with the first week's goals. Don't worry about what you will do next week or the week after. 
  • Focus on one new habit at a time. Example: you may already be drinking water, you just want to drink more. that is NOT a new habit. If you are not exercising at all and you want to start- that is a new habit). 
  • No more than 2 goals the first week (!) this is SOOO important! Don't try to be an overachiever ;) we are thinking slow and steady for long term change. 
  • Finally, schedule your daily tasks in your planner. What will you do to be productive?
  • Click here for more info on setting weekly goals

Ready to put your plan into action? Research shows that WRITING your goals down with pen and paper  makes you more likely to follow through and meet them. Click below to get your free printable mini-workbook. 

p.s. this is just a glimpse of my full workbook! click here if you want the whole thing! 

tips for setting goals AND how exactly to meet them. How to set goals you actually care about plus a free workbook!

20 ways to treat yourself for meeting your health goals

If you haven't noticed, goals are a big topic around here lately. In 10 short days my awesome workbook will be released and it's ALL about setting goals you are crazy about and creating a simple system for knocking them out of the park. Since I have goals on the brain, I was thinking about ways you could reward yourself for meeting your short and long term goals. Here's what I came up with.

Secrets to Successful Goal Setting: Part Three

This is the third and final piece to the goal setting puzzle. If you haven't already, check out part one and two! To go along with this series, there is a free downloadable mini workbook for you to dive into. 

a pdf workbook to help you get clear on your health goals, make a plan, and KNOW what to focus on every day. A smiple and scientifically based method to setting goals you WILL meet. How to meet health and fitness goals WITHOUT getting overwhelmed.
Tips and tricks for setting goals you will accomplish. Plus a free mini pdf workbook to get you started with setting goals today!

Creating Weekly Goals 

The last step of goal setting (before actually getting to the doing part) is setting weekly goals. Your weekly goals are behavior goals that keep you on track to hit your three month/short term goals. It's important that your weekly goals are very specific, so that at the end of each week (or even at the end of the day) you can very clearly determine if your goal was completed. 

Why are behavior goals so  important?? Here's an example: instead of saying "I will bring my lunch to work"- which sounds like a pretty good goal, a behavior goal would be "I will pack a lunch form home 4 days per week that includes a protein and a fruit or vegetable"....see the difference? You know exactly what you need to do and when to do it in order to be successful. 

When setting weekly goals, think about your three month goal, then cut that into an even smaller chunk. Here are a few examples:
 

Example 1: If you are planning on running a race consider how far you currently run, and how many times you can realistically run (or walk or jog) each week. If you currently don't run at all, but in 3 months you plan on running a 5k, a good weekly goal for your first week could be, I will walk 30 minutes per day for three days this week- Monday, Wednesday, and Saturday. Then each week thereafter you could add more time, or introduce running intervals (walk 1 minute, jog one minute for 10 minutes each), etc. Another option would be starting with jogging 2 days per week if that's all you have time for, and then increasing it the next week. 

Example 2: If your three month goal is to have more energy and only need one cup of coffee each day, then you could work on a few different habits in the next three months. You could decide to focus on getting more sleep, on walking in the afternoon instead of having caffeine, drinking more water throughout the day, exercise, etc. If you decided to first address your sleep habits you could say I will be in bed by 10:30pm with the lights off 6 days per week. If you wanted to focus on water intake and you currently drink 32oz of water each day, you could say I will drink 48oz of water each day. 8 oz when I wake up and then 8oz with each meal and snack, and then one before bed. 

These are just a few examples. No matter what area of your life you are planning to focus on be sure your goal is specific! As always, if you feel like you need some additional coaching or accountability, I'd love to help.

Setting yourself up for Success

  • To set yourself up for success, I recommend you use a planner or calendar in combination with your goals. I love the google calendar app and I also use a paper calendar. Do what works for you and most importantly, be sure you look at it every single day! Looking at your goals daily and having reminders in place will keep you moving toward your three month goal, and of course the ultimate goal-your wellness vision.

It's one thing to create a great goal, but scheduling it into your life is where the magic happens. 

 

  • It takes planning and preparation to create new habits in your life, which is why I recommend only one brand new habit at a time (and neuroscience agrees that we cannot make big behavior changes in multiple areas at once!!)
  •  By checking in with yourself weekly, you'll be able to easily track your progress and make tweaks, whereas with a longer goal like monthly for example, you might waste time doing something that doesn't work for you. You should never feel tied to one specific behavior if you just aren't feeling it. Always feel free to try new workouts or new ways of doing things to find the perfect system for your busy life. 

The reason I don't give a template meal or workout plan is because I don't know you. Only you know you. You know your habits, you know where you struggle, and what specifically you need to overcome. If you want more info on changing your mindset and overcoming negative thought processes that hold you back, you'll definitely want my workbook! There's a whole chapter on mindset, which is a crucial part of having success and meeting goals. 

 

Now that you know how to set weekly goals, feel free to download the pdf mini workbook and get to work! I'm excited for you to work toward your healthier lifestyle. 

Here's a preview of the weekly goal worksheet! 

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If you feel like you could use even more help with setting your goals AND meeting them, check out my full length workbook here. It's 44 pages of awesome info to launch you into your healthy lifestyle without wasting any time. 

Goal Setting For Success: Part One

January is almost over, and if you find yourself wondering what happened to your New Years Resolutions or if you've ever set a goal and then lost motivation, this post is for you! It seems like a common reason for failing to meet goals is just simply losing interest.

 

Why set a goal you aren't interested in?

It seems like common sense, but in my experience people set goals that they think they "should set" or have heard others talk about setting. It could be a very worthwhile goal, but in reality it's something you don't really care about or don't understand the reason behind. For example, if you decide to set a goal to go jogging everyday, but you've never done it (and it's not realistic to do everyday) or if you set a goal to "drink more water", but don't really like water or feel like this is a valuable goal to you-- then you simply will not succeed. 

How to set goals you will actually meet: part one 

 This is part one of a goal setting series, and I want to first focus on the long term vision. One thing I do with my clients when I first start working with them is come up with a wellness vision. This process basically helps you to determine what you want your health and wellbeing to look like one year from now. This is essential for considering WHY you want to make a change, and also important for keeping you motivated. After setting the wellness vision and considering what you want life to be a year from now, we can work backward into shorter term goals. 

The Wellness Vision

In order to come up with your long term vision for your life, I want you to think about life a year from now. Consider where you will spend your time, and what you will be spending your time doing. Now think of your health. How do you feel? How do you look? Really dig deep. What do you love about your like? What will it take to get there? Take 5-10 minutes to close your eyes and let your mind run with how you want your life to look. Be sure to consider all aspects of your wellbeing- stress, sleep, nutrition, physical activity, relationships, etc. You won't necessarily be setting goals in all of these areas, but it's a good way to think about which areas you want to improve upon. 

Why does the vision matter?

Having a long-term picture for your life will help you get into the nitty-gritty of what your goals are and WHY they are. For example, if you say you want to lose 10 pounds or workout every day, but don't really know what your ultimate goal is- you probably won't stick with it. But if you know you want to have more energy or feel agile and energetic when playing with your kids, you know WHY this goal is important to. 

What next?

If you're ready to start the process of setting goals that stick...download my goal setting mini workbook. It will ask a long list of questions you can consider and get you on track to set more specific short term goals.  I encourage you to put down your electronics and print out the worksheet and hand write your goals. There is something to putting pen to paper that really gets you thinking, and of course it's beneficial to be completely free of any distractions. 

Here's a peak at the first part of the mini workbook.... 

One word 2017

Over the past few years I've heard of people having a mantra, phrase, or word of the year instead of the typical New Years Resolutions. While I definitely have specific goals I intend to work on this year, I love having a "theme" if you will to base decisions on and to reflect on as the year goes by. Last year I didn't have a word, but looking back I think I was setting the foundation, if you will, for my adult life. 

I finished my masters, had a baby, and started my business. I was also kind of living in fear.  I felt like I was pretending. I had all these certifications and years of experience and education and for some reason I didn't feel like I had what it took to start my business. I was excited about becoming a mom, but nervous about what the future would hold. I was nervous about not having the "student" title to fall back on. 

This year I have vowed to let go of that fear. I have promised myself I will work hard and BLOOM. I will put effort into everything I do, I will give motherhood and my new business my all. I will learn as much as I can. And I will bloom. My goal isn't perfection in the slightest. I definitely have perfectionist tendencies, but I really just want to move forward. I want to keep growing and not let fear hold me back. 

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Do you have a word of the year for 2017? Any specific goals you are working towards? If you are ready to improve your health and fitness and need some accountability, let me know! I am currently accepting a few more clients and I'd love to work with you. 

Until next time, 

Cassandra