We are already 1 week into 2019! The new year is usually a time to reflect (which we did last week, feel free to take a peek for some coach’s deep thoughts!) and adjust. That usually means setting some goals.
I am going to go through the first few steps of setting goals, that often surprising get overlooked. The steps for setting and crushing goals is very similar to completing a college paper, or high school paper, or whatever assignment you may have been given in years past. Just bear with me on this.
Step 1: WRITE IT DOWN!
For our example today, how would you start with your assignment? You would outline it! Or at least do a rough draft. Or maybe just sit down, pound some red bull and go wild on the keyboard. In all scenarios you are WRITING IT DOWN! You would never go into your class on the due date and say “well I thought about the paper” and then not hand anything in. Or maybe you would…but you’d get a 0 which no one wants. If you wrote something down, worst case you at least had an outline or a rough draft to prove you at least started said paper.
If you don’t write it down, you can’t get a grade. If you don’t write it down, you can’t create a plan to meet your goal. Period.
Step 2: GET REAL: Is what you wrote for YOU, or because you felt obligated to write it.
Now for the college paper, yes you were probably delegated a topic you may not be crazy about, but is there a way to spin it to use your own lense and perspective to make it more interesting? Maybe, maybe not but it’s worth the thought!
But we aren’t talking about assignments here. The reason we are setting goals should be because we WANT to get better FOR OURSELVES. The goals we set should be ones we set because WE WANT TO, not because our mother in law, or old friend made some comment about our weight, or whatever other personal thing that has nothing to do with them when we went home to visit over the holidays. If your goal is to loose weight because you want to feel better, or fit into a smaller size, or be able to run faster, or keep up with your kids, or whatever YOUR reason then hell yeah that’s a great goal! If you feel great, other then when so and so said something mean or passive aggressive, then skip that one. You won’t be excited about it because you are only doing it out of obligation to fit into someone else’s vision for you. Ain’t nobody got time for that.
Once you have a list of 3-5 goals you actually want to work on you can move on to step 3.
Step 3: MAKE IT SPECIFIC
Goals that are super vague make creating a plan to accomplish said goals really really difficult if not impossible. Here are a few common ones I see:
- I want to lose weight – Cool! Do you want to loose body fat or just weight overall? How much? By When?
- I want to PR my (Insert lift/workout here): Hell yeah let’s get strong! How much would you like to increase by? When do you want to hit that goal?
- I want to work on my mental health! Two thumbs up for selfcare! What does this actually mean for you? Do you want to start therapy? How often? Meditation/Journaling? When can you start, how often will you do those things?
- Read more. AWESOME! How many books do you want to read this year?
We basically want these goals to be SMART Goals, which means Specific, Measurable, Achievable, Relevant, & Time Bound. So once you’ve made them specific/measurable like our examples above make sure they are actually relevant to you (which we talked about in step 2) and well as having a deal line/or a timeline so you have an idea of when you’d like to accomplish them by.
This is basically they first draft of your paper that you’ll write based on your Step 1 Outline in the College Paper Scenario.
Step 4: MAKE A PLAN
From here you have a goal that is specific. AKA the final draft of your college paper.
The next step is break it down into smaller steps. Maybe loosing 20 lbs is your goal, let’s say we want to loose 1 lb per week. To start maybe we will do meal prep and cut back on eating out to 1 time per week. Maybe you will hire a nutrition coach to help you with this plan (shameless plug: have we mentioned our coach Anna@crossfiticehouse.com is legit?! Hit her up!)
Want to PR a lift? Maybe you will go to OLY classes 1x/week. Want to PR a workout? You could go from doing 3 workouts a week to 4 for the first month, then maybe up it to 5 the next month. You could stay 5 minutes after class to work on a skill keeping you from getting better at that workout. I commonly prescribe a 5 minute buy our of double unders, handstand holds, pull up progressions and other movements to just chip away at these goals in 5 minute increments.
Maybe to read 1 book per month. First step may be to simply buy book 1. Step 2 schedule yourself 20 mins a day to read said book. Then begin a list of the next 3 books that are on deck and have book 2 on it’s way in time for February.
When you make this plan, schedule the time you plan to work on these things into your calendar during your weekly time blocking, and make those times non negotiable like you would a meeting for work, or happy hour with a friend. (Peep Coach Mo’s Time Blocking Blog for more on that HERE.
Give it a try! What goals did you end up with for 2019?!
Courtney Shoemaker is a Co-Owner of CrossFit Icehouse and Flux, and in charge of the behind the scenes juggling to keep the Icehouse ship sailing smoothly. She is passionate about fitness and identifies as a CrossFitter, Weightlifter, Yogi, Skydiver & overall Shenaniganer.