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Pick SMART And Reach Goals To Motivate Yourself To Success

Pick SMART And Reach Goals To Motivate Yourself To Success

I’m sure you have all heard about setting goals that are “SMART”: Specific, Measurable, Attainable, Relevant and Time-Bound. It’s an incredibly effective way to set a goal as it keeps you accountable: it is realistic, it has a deadline, you first have to make sure it is attainable and within your abilities, and you must have a way to measure your success (or lack thereof).

However, some people have issues with SMART goals. They find them constraining and un-motivating as it does not leave room for the big life goals that move us forward. Goals that are not specific are incredibly motivating. Goals like: Become an expert on XX, Be a Famous Fiction Author, etc. These types of goals are necessary to give life passion, a fire – to propel you forward. The goal many not be measurable enough, but it feels amazing to have such a goal. That is where the REACH goal comes in.

A Reach goal is an ultimate end goal that moves you. It need not have a deadline or even be terribly specific, but it must motivate you – it has to get you going every day. It has to make you want it. And it is that drive that is often missing from the SMART goal, which often makes life just seem like an endless to do list. So, to make your goals more effective, couple SMART goals with a Reach goal.

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This is what you do:

Find a life goal that motivates you

You can have more than one, but definitely less than 10. Usually 5 reach goals are enough for a lifetime. These are the goals you want to have accomplished by the end of your life. These are the goals you will the most proud. These are the goals to fuel you.

Write the reach goals down – and look at them every day

It’s easy to think that with such motivating goals, you’d constantly be reminded of them, right? But it’s actually pretty easy to forget our reach goals. It’s very easy that during the chaos of everyday life we get caught up in the motions and completely forget the goals that will move us to greatness. So write them down, and look at them. Every day. This is the motivation part.

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Pick a couple of SMART goals for each Reach goal

Most people can easily pick a couple of reach goals. What is hard is making them happen and that is where the SMART goals come in. It’s now time to write down the goals that will get you to take action. Go to your list of reach goals and under each of them, write down a couple of SMART goals that will help propel you forward. Follow the directions and make them Specific, Measurable, Attainable, Relevant and Time-Bound.

Write the SMART goals down – and look at them every day

Your SMART goals will change constantly while your reach goals will remain the same. As you accomplish one SMART goal after another, you will add a new goal to the list. I recommend you carry a piece of paper where there is plenty of room to add and cross out your SMART goals as you go along, but not too big where it will be difficult to carry. Look at this list daily.

Make each goal work for you

The purpose of the reach goal is to motivate you. So when you look at the paper with the goals, imagine yourself attaining the reach goal. Visualize how amazing it will be to achieve the goal. Think of how good it will feel. Believe in your ability to accomplish the reach goal. Let it fuel and drive you. Feel the goal running through your veins.

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Then, look at the SMART goal and let them guide you and narrow your focus. Make plans around the SMART goals, commit yourself to them. Believe you are capable of achieving these goals. Write any necessary steps in your daily to-do list. Look at the SMART goals constantly to make sure you’re on the right track.

Let the reach goals fuel you and then let the SMART goals take the wheel to drive you forward.

The more you visualize yourself achieving the reach goal, the more you believe you can do it, the more your life will steer in that direction. The more you focus on achieving the SMART goals, the more you guarantee the reach goals will happen, and the more motivated you will become to continue doing more.

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So if you find yourself demotivated by your SMART goals, it’s time to think up some reach goals. If you find yourself constantly day dreaming about achievement but never getting any work done, it’s time to pick some SMART goals. If you combine both, your goal-achieving ability will be unstoppable!

Featured photo credit: flick user: Rachel Kramer via flickr.com

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Last Updated on May 22, 2019

10 Simple Morning Exercises That Will Make You Feel Great All Day

10 Simple Morning Exercises That Will Make You Feel Great All Day

There are lots of studies that show if you do some exercise in the morning, you will be in a better mood all day long. You will have more energy and you will certainly be a better colleague, friend or partner.

One psychologist at Duke University has researched the effects of exercise on depressed patients and he has come to the conclusion that exercise has a definite role in treating this condition and has an important role in preventing people from relapsing.[1] According to the New York Times, scientists have now established that exercise also boosts your brain power.[2]

In addition, there are studies from the Appalachian State University which show that blood pressure can be reduced by doing regular morning exercise.[3]

Here are 10 simple morning exercises that will help you feel great the whole day long. You can include some of them in your morning exercise routine or do them all at home without having to enrol in a gym. Consult your doctor before starting any form of exercise routine if you are new to this.

1. Cat Camel Stretch

Stretching exercises are useful for muscle toning and also preventing arthritis. They can either be dynamic or static.

Dynamic ones such as the cat camel stretch, are particularly useful for doing other exercises in the morning. They are also beneficial at other times of the day, especially after long periods of sedentary work. This one is great for spinal flexibility and is a good warm up exercise.

Kneel down on all fours. Start by rounding your back just like a camel so that your head will try to meet your pelvis. This is the camel position. Then lower and lift your head so that your lower back is arched. This is the cat position. Do these movements slowly and smoothly. About 4 or 5 times.

Here’s a video to guide you through:

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2. Go for a Walk or a Run

This is better done outside so that you can connect with nature but running inside on a treadmill is almost as good. You can time yourself and increase length and time according to your fitness program.

Always have new goals to reach. Start with brisk walking and work up to running. At my age, I am still walking!

The health benefits are considerable. You can build stronger bones and you can help to maintain your weight.

Also, you are helping your heart to stay healthy and keeping your blood pressure low.

Learn more about the benefits of running here: 8 Benefits of Running 5 Minutes Every Day You Didn’t Know

3. Jumping Jacks

Michelle Obama is a great fan of this exercise and has become “Jumper in Chief.”[4] They are great for cardiovascular health and also for toning muscles especially the calves and the deltoids.

Stand with feet together. Jump while spreading your arms and legs. Return to first position and keep going! You can start with doing these for 1 minute and then gradually build up to the number you are comfortable with. Here’s how:

4. Abductor Side Lifts

Watch the video below to see how to do this exercise. These muscles are important because you use them everyday to run, get into the car or onto and off a bicycle. They are very important also for your core stability and prevent the pelvis from tilting.[5]

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Do about 10 to 15 raises for each side like this:

5. Balancing Table Pose

This is a classic yoga pose. It benefits the spine, balance, memory and concentration.

Start with the table pose (hands and knees). Breathe in before starting each movement. As you exhale, raise your left leg parallel to the floor as you raise the right arm, also parallel to the floor. Breathe in as you lower arm and leg. Repeat for the other side. 10 repetitions on each side is a good starting point.

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    6. Leg Squats

    Not just legs are involved but also hips and knees.

    Stand with your feet a bit further out from your hips. Arms are out in front of you. Then lower yourself as if you wanted to sit down until you reach a 90 degree angle. You can go down further if you want to. Then return to the starting position. Repeat 15 times for 2 sets for beginners.

    The benefits are that these exercises help with knee stability and can benefit the leg muscles such as quadriceps, hamstrings and calves.[6]

    7. Push Ups

    You start lying down (face down) but with your body held up at arm’s length. Your hands should be in line with your shoulders. Breathe in as you lower your body. That is fairly easy. Now, as you exhale, you have to get back up to the starting position.

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    An easier version to start with is to bend your legs at the knees so you do not have to lift your whole body.

    Beginners may take up to a month to be able to do 100 push ups so you will have to start with a very small number and gradually increase it.

    This exercise is great for strengthening the chest, shoulders and the triceps. It is a great strengthening exercise for many muscle groups. In fact, most muscles from the toes to the shoulders are being used.

    8. Bicycle Crunches

    There are numerous crunch exercises targeting the abs. The bicycle crunch is a variation where you work more muscle groups. Aim for 15 to 20 reps to start off with.

    Watch the video to see how this is done correctly:

    9. Lunges

    Stand with feet shoulder width apart. Place your hand on your hips. Take one giant step forward with the right leg. Make sure the knee does not go too far forward, that is, past your toes. The left knee will go down to almost floor level. Alternate the legs as you go on.

    Try to do a set of between 8 and 12 reps for each leg. It is important to allow for a day of rest, so this exercise should be done on alternate days, especially if you are using weights.

    This exercise is great for strengthening and toning the quadriceps, glutes and hamstrings.

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    10. Bicep Curls

    You can do this sitting down so if you spend a lot of time on the phone, this is a great exercise to do.

    Choose suitable dumbbells or another household object that you can easily hold. Sit down with the dumbbell in your hand. You need to sit forward a bit so that your triceps can lean on your thigh to give you support.

    Then bring the weighted arm up to shoulder length and then down again. Exhale as you lift the weight and inhale as you lower it.

    Here’re some important notes before you start doing this exercise:

    Try to do one or two sets of about ten repetitions for each arm and then switch arms.

    These exercises are really useful for toning the arm muscles.[7] In addition, they can strengthen and tone the brachioradialis muscle located in the forearm. These are the muscles we use to pick up things when we flex the arm at the elbow so we use these muscles countless times a day.

    You may have to build in a rest day for the heavier exercises, numbers 6–10. On the rest days, you can do gentler stretching exercises and also some walking or running.

    Morning exercise is not only a great mood booster, but will help you keep your weight down and also sleep better![8] Start including one or some of these exercises in your morning routine!

    More Articles About Exercises for Beginners

    Featured photo credit: Unsplash via unsplash.com

    Reference

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