Since we know you have been following along this goal setting series, you no know why ya need them, what they are, and how to start. So what is the plan to keep on track at Icehouse?
As Coach Sara alluded to on Facebook, next week is test out week. If you’ve been with us a while this is a great way to see progress! If you are newer and haven’t done a test out week this is an excellent time to baseline, so do what you can do make it in Monday, Wednesday & Friday of next week!
We will be using some of that time in class to set our goals for the next quarter/6 months. We know time is limited for lots of folks, so we are going to use some class time to get these set, we think they are that important!
Here is something new we are adding, you will give a copy to your Primary Coach. What is that you say? Well each of you will be designated a Primary Coach (PC) to help you on your path here at Icehouse, and we’ll help you crush those goals. Your PC will help to keep you on track and accountable. We are both obviously still here for any questions and to support all of you, we have just added another layer to make sure you have what you need at all times to be successful.
Once we have our initial goals set, you will sit down with your Primary Coach quarterly for one on one goal setting sessions to make sure you are on track, and get new goals set regularly. So the first round we’ll do together, then it’ll be one on one going forward. Your PC will also be checking in with you regularly to see how things are going, not only at the gym, but in life as a whole.
We are excited to be able to add this to your memberships. We want to make sure you are getting everything you need and to help you stay on track with your health and wellness goals! As always, thanks for being awesome!
We hope you’ve been following along and now know how important goals are to staying on track, and even what SMART goals are. But how do you actually set the right goals for you?
As discussed in our last post, start with your why. Depending on what that why is for you, it might already be a long term goal just waiting for a plan! From there, I would recommend making a list of things you’d like to accomplish right under it. For Example:
Why: I want to be a jacked unicorn
5 strict pull ups
30 second handstand hold
10 double unders
Lose body fat
Get promoted at work (Surprise, not all goals have to be fitness goals!)
Now that you have your list (also I’d recommend getting any and all things you want to accomplish in the next year or so down on paper so your list will likely be quite a bit longer to begin with) pick 2-3 to work on as short term goals and 1-2 as mid term goals. Your why will be your overall goal called your long term goal. This can seem a bit tricky, so let’s see how to break down our long term goal, of being a jacked unicorn, throughout the year:
I want to be a jacked unicorn (I wanted to be lean and good at body weight movements)
1 year goal (Long Term)
5 strict pull ups
1 strict pull ups – Will accomplish by end of July (Short Term)
3 strict pull ups – September (Mid Term)
5 strict pull ups – End of 2016
30 second freestanding handstand hold
15 second hold on wall – Short Term by end of June
10 second free standing handstand – Sept (Mid Term)
30 freestanding- Long term end of 2016<
10 double unders
1 double under by July (Short Term)
5 by August (Mid Term)
10 by September (Mid Term)
Lose body fat
Meet with coaches and track all food intake by July (short term)
Meet with coach to Set & Track Macros and focus on cutting August (mid term)
Get promoted at work
Finish Quarterly presentation early -June 30th (short term)
Meet and exceed all of my set job expectations
Be positive and set an example through my work
You now have 5 solid short term goals to pick from (all bolded). Now how many you choose largely varies on how much time you plan to dedicate to all of them. In this example you have 3 gym goals, 1 nutrition goal, and 1 work goal. Doable, but will require a lot of dedication.
The nice thing about breaking goals down this way is that once you have accomplished one of them, your next one is already outlined for you so you can keep on your path of de-crush-tion!
Finally, once you have your goals chosen, put them somewhere visible and tell your friends. Put them on our goals board, on your bathroom mirror, or even throw them out for the world on Facebook! Having them written down and visible keeps you on track and more accountable. You’ll also want to make sure we get a copy of your up and coming goals so we can help you set a plan, and stay on track!
For this week – Grab a pen & paper and make a list of all of your goals!
Yay you came back to read part 2 of our goal setting series! Welcome back, let’s jump right in!
In order to set yourself up for success, the goals that you set need to be SMART…. soo what does that mean? SMART goals are ones that are Specific, Measurable, Attainable, Relevant, and Timely (I apologize for the acronym…I’m still trying to shake off corporate America). Lets break out each of those pieces to give you a few things to think about when setting SMRART goals:
SPECIFIC – The “WHAT”
This one is pretty self explanatory, but can be challenging in practice. What do you want to accomplish? “I want to get in shape” – Great goal…not specific. “I was to loose belly fat”-another common one, but again not specific. “I’m a unicorn, but I want to be a JACKED unicorn,”-Obvi. You need to find exactly WHAT you want to accomplish, and find a way to narrow it down to something very clear.
A few good examples are “I want to be able to do a strict pull up/push up/ring dip/double under/etc,” or “I want to to be 12% body fat,” or maybe even “I want to run an 8 minute mile.”
MEASURABLE- The “HOW” Part 1
This is why we track our workouts! In order to set a measurable goal, it is important to know where you are today. If you want to run a faster mile or lift a heavier barbell, then run one today/or perform that lift today and make sure to add your time/weight into Zenplanner so you have a baseline. If you want to be at 12% body fat, then we need to baseline your BF % today.
Understanding where you are now is critical in measuring your progress. Otherwise, how will you know when you’ve hit your goal? Please don’t say memory…can you tell me what you had for breakfast last Tuesday morning? Exactly.
ATTAINABLE – The “HOW” Part 2
There are 2 important pieces here. Putting a plan in place, and confirming that you have set a realistic goal. You won’t magically be able to do muscle ups next week if you do not have pull ups yet, or walk on your hands 50 ft if you have never been upside down. Your initial goals might be “1 strict pull up” or “hold a handstand against the wall for 20 seconds.” Then you would progress your goals to the point of working on those muscle ups and walking on your hands.
So you’ve set some Specific Goals, and you have Measured your starting point, now what? Now you need to create a plan to accomplish that goal. This is where the rubber meets the road as far as accomplishing goals. This is also where your coaches come into play, if you need help creating a plan to build up that back squat, or cut time off that mile, we’re here. Sometimes the answer is consistently showing up to meet that goal, and sometimes it is meal prep or some after class negatives or mobility to supplement your training.
RELEVANT – The “WHY”
Hold on, sh*ts about to get real. What is your WHY? As you may already be able to tell based on this blog series, setting & crushing goals is work. The bigger the goal, the more work you’ll need to put in to obtain it. You need to truly understand your why in order to stick with it. I would recommend finding out what your why truly is, and putting it somewhere visible to you everyday.
Why do you want to run faster? Is it to PR an upcoming race? Why do you want to be able to clean 100 lbs? Is it so you can pick up and/or keep up with your kids without pain? Why do you want to be at 12% body fat? To get off of your heart medication? To be more confident? Everyone has a different why, spend some time really diving into yours!
TIMELY – The “WHEN”
In order to keep yourself accountable, it is important to set target dates/deadlines for these goals. They are simply meant to keep you on track and motivated. This also helps make sure you are setting attainable and relevant goals for the appropriate time domain. “1 pull up by August” or “10 unbroken double unders by 7/15” are both great examples. You have already set your goal above, now just commit to a date on when you can get it done, and set bigger and better goals!
In our next post we will discuss more specifically about how to set goals. For next week, start thinking about your “Why,” as well as what some short term (1-3 month) goals are for you!
You may, or may not, have heard us preaching about GOALS, and putting GOALS on the board, and working on your GOALS, etc etc etc. Up until now we have been pretty informal about them, but as part of the upcoming revamp of our schedule and things, we are going to spend more time on these GOAL things with you, all of you. Most day jobs force you to pick goals for your upcoming year/quarter/day whatever that might be, so I understand if you are sick of the word. However, they are just as (in my opinion more so) important in your personal health as they are in your career.
Photo credit @clbjackedunicorns
Why bother, I just want to workout?
Goals are important to keep you motivated. There are some people, who can just show up and grind day in and day out with no real motivation required… I like to call them unicorns (because they are both rare and magnificent). But even these unicorns could benefit from setting goals. If you are a unicorn who is a self starter, why not put a plan in place to become a jacked unicorn…that’s be even more awesome!
Sure you can just show up for the workout everyday, but that alone won’t help you reach your potential. Yes there will be some increase in your strength, endurance, mobility, etc from just being consistent, but if you aren’t working towards something what is stopping you from getting bored and just not coming anymore? If you don’t have any real accomplishments you want to make, are you working as hard during the classes as you would be if you were chasing that 200 lbs squat, or those pesky double unders?
Goals are basically little boxes you can check so you can see your progress above and beyond the “yup I showed up 3 days/week all month.” They help you to learn what you body is capable of, and expand those capabilities. Measuring them helps you see just how far you have come, especially on days where showing up might be the hardest part of the workout (cough cough, row/run workout from Wednesday, cough cough).
Get to the Point Coach Shoe
This post is the first of a 4 part series on Goal Setting, and how to work towards being a jacked unicorn! Next up we will break down what SMART (Specific, Measurable, Attainable, Relevant, Timely) Goals are, and why they are so necessary in your fitness journey.