Ready, set, goal! Write your own plan for success!

8/24/08 Posted in Cover Story Lisa Marie Meltzer  |  0 Comments

It’s September and, with the Healthy and Fit Magazine Expo on the 27th, it’s the perfect opportunity to think about embracing a healthier lifestyle. The decision to be healthy and fit is often an exciting first step. Your motivation is high and you’re enthusiastic about achieving your desired weight loss or fitness level. Unfortunately, many fall short along the way because the goals aren’t specific or realistically attainable. If a healthy and fit lifestyle is something you seek then read on to find out how you can achieve it step by step.

Ready. Set. Goal!

OK. You’re pumped up. Maybe you’ve seen the demonstrations at the Expo and came home with all kinds of helpful information and the tools to get started. Now it’s time to put your plan in motion. Think of setting process goals instead of outcome goals. For example, a process goal is eating healthier and exercising more regularly. An example of an outcome goal is to lose 30 pounds. It’s important to really take time to think about your goals and write them down. Get a journal to record them so you can evaluate and keep track of your progress.

When thinking about your goals make sure they are realistic, specific and attainable. For example, I will walk 30 minutes a day at least three days a week may be a good goal for a beginner. Then, in four to six weeks create a new exercise goal for yourself.

Since you’ve created a habit for walking, you may want to add strength training two days a week for your new goal. In four to six weeks it’s time to set another fitness goal.

For a realistic eating plan, consider your first goal to keep a food and mood journal. Record everything you eat, where you eat it (in the car, on the sofa or at the table) and the mood you were in when you ate it. This will help you clearly see where things like every day stress, being rushed or boredom can trigger overeating. Your first eating plan goal may be to keep a food and mood journal for one week. Once you see where your shortcomings are, you can create a new goal. For example, I will incorporate two more vegetables and two pieces of fruit into my daily diet, at least five days a week for one month.

Experts generally agree that it takes about 21 days to create a new habit and another three months of consistency to keep it for a lifetime. Aim to create one or two new habits at a time and you’ll be enjoying a healthier lifestyle without thinking twice about it.

Prepare for Pitfalls

It’s easier to stick to your goals when you can control your environment but in the real world, that’s not likely to happen. A sudden illness, vacation, increased workload at the office, family issues and even lack of energy or boredom can bring your routine to a crashing halt.

When thinking of your goals think of the possible situations that could arise and hinder your progress. Write these items down then think of alternatives to how you can overcome these issues. For example, what will be your course of action if you have a busy week filled with appointments during your regular workout time? Will you exercise at a different time of day? Will you increase one of your workouts to make up for the one you missed?

How will you tackle a family gathering where the meal is a banquet of your trigger foods? Will you eat a healthy snack at home and just chose one or two of your favorites at the party?

Will you eat lighter before and after the party and enjoy the feast (in moderation)?

If you’re prepared for the inevitable road bumps you’ll be able to steer your way through them and stay on course.

Get a Goal Buddy

It can be difficult to make these lifestyle changes on your own. Everyone needs encouragement from time to time. Partner up with a goal buddy — someone that will provide motivation, accountability and be consistent with your healthy goals. Gyms, community centers, walking clubs and even the Healthy & Fit Expo are gold mines to fitness network and find goal buddies.

Remember, each time you meet your progress goal, you’ve achieved victory and each victory will give you the motivation to keep going until you meet your goal—fit and healthy for a lifetime!

by Lisa Marie Metzler