I was going through my lists of podcast the other day and came across one that really hit home. Ben Bergeron in “Chasing Excellence” was talking about an awesome way to set goals called WHOOPIE. Since we have been talking a lot about goals this January I thought I would share this one as well.
Wishing and Hoping
The W and the H stand for wishing and hoping. Science shows that when you wish for things and hope for things your brain gets excited. Sharing your wishes and hopes brings the brain to a whole other level of excited. So when you hanging out with all your friends next week and you tell them “I’m going to deadlift twice my body weight this year,” you usually leave that party pretty pumped. The down side, most people stop there, don’t be most people!
**Studies also show that writing down your goal gives you a Much higher chance of crushing that goal, so go ahead write it down, I’ll wait.
So now that you’ve got that written down, let’s move on the O. The first O is Outcome, basically looking at the big picture and what your results or “end goal” will be. This part is really exciting too. For example if your end goal is to lose weight it’s fun to think about how awesome you’ll be looking during lake season or how much stronger you’ll be in the gym. A lot of people make it to this step too as it’s still pretty exciting.
The next O stands for Obstacles. It’s important to take into account what type of obstacles will get in your way as your on the road to crushing your goals. I know for me, in the past, setting nutrition goals and a crazy week could derail the whole thing. I didn’t have a plan for when Sunday meal prep didn’t happen. I would find myself eating out more, grabbing less than optimal food and saying well guess that goals done. However, now with a goal of eating 80-20 I know I can afford a few meals eating out and still make the rest of the week awesome. I can move Sunday meal prep to Wednesday night and still have make enough healthy food to keep me on track.
Not planning for obstacles is where most people get tripped up and their path to crushing their goals is cut short, it’s gone, done, finished. Don’t be that person!
Planning & Processing
The P has duel meaning in Planning and Processing. Having a plan can make all the difference in the world. For my nutrition goal it was to meal prep breakfast and lunch on Sunday’s, if that failed use Wednesday nights as a sub. Setting a plan for your “how to” but also plan for those obstacles. You make it here you’re doing awesome and about to crush your goals.
“I am the type of person that”
The I is a statement piece in WHOOPIE that stands for “I am the type of person that,” this is a clutch part of the process.
I am the type of person who…
meal preps on Sunday
goes to the gym even at -11
wakes up early to journal and meditate
It can be anything relevant to you goal and becomes part of who you are. It’s something people expect from you. When I go home I always plan at least one or two visits to the local CrossFit gym, my family expects it from me, it’s who I am.
The final letter E stands for Execute. You have an awesome plan, you have thought through your obstacles and set your intentions it’s time to put your plan into action. Make it happen! Reach our Goal!!
Sara Mozingo is the Co-Owner, head coach, and programing wizard at CrossFit Icehouse. When she’s not developing rep schemes and diving into the nerdery she enjoys hanging out in nature hiking trails or climbing rocks with her side-kick Mr. Mosely.