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How to Set a Fitness Goal That Will Last?

How to Set a Fitness Goal That Will Last?

Setting a fitness goal is important to keep you on track and keep your eyes forward to what you want to accomplish. The best acronym to help you figure out how to set your goals is the SMART principle. First, you want a specific goal that is clear that you can understand. Second, a measurable goal that you will know when you have accomplished it. Third this goal could be attainable for you.

I will discuss the could part below. Fourth, it should be relevant to you. Thus, you are motivated to do it. Lastly this goal should be set with some sort of time frame in mind. Especially for older adults it is important to continue setting goals to improve or maintain your fitness level. I will use an example of planning to go on a trip to hike the Grand Canyon to drive home how this way of setting goals that will last can work for you.

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The More Specific Your Goal Is, The Clearer Your Know Where You Are Heading To

Making a goal to go on a hike somewhere or for a walk is not specific enough. Pick a specific place. The goal of hiking the Grand Canyon is specific. This is a specific place that you can research on how to best prepare hiking at. How many days would you hike it? How much mileage would you want to cover? You don’t to start mapping out the specific routes, a general target can work. Possibly adding that you want to do two moderate difficulty trails and two easy ones can assist you and one of difficult level can help you make the goal even more specific.

Make Sure Your Goal is Measurable, So You Can Recognise Your Progression and Achievements

The goal has to be more than go check out the Grand Canyon for a couple days. When it is set to hike specific difficulty trails of a certain number you have a goal to meet. You will know after hiking those trails that you can check off that goal. Also knowing the number of trails you want to hike and the difficulty you can decide how to decide which trails you hike on a given day. Possibly you would do the one of most difficulty on its own day. Then the following day you can do two easy trails and maybe one of moderate difficulty. Be strategic!

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Even before you hit the trails you will be able to track your progress how you are training for that trip. Your cardiovascular endurance to be able to walk a longer distance will improve. Your practicing hiking trails with walking poles will increase your fitness level and also your confidence in navigating uneven terrain.

Don’t Beat Yourself Up! Goals Need To Be Attainable To Be Motivating 

Perhaps there are some mobility problems or you are recovering from a knee replacement right now. Hiking the Grand Canyon may not be attainable in a month. However, setting a goal to enjoy five of the trails of easy difficulty 9 months from now could be attainable. Make that goal high. There is an argument that the goal should be within your reach enough that you have to stretch to get it – but not so high that it is not within your reach. On the other hand if you set your goal out of reach, even if you didn’t reach it you will raise the bar! If you need to improve your balance, then give yourself an attainable date to improve it by. Set yourself up for the success of enjoying that trip and not having to focus on your feet instead of the gorgeous scenery.

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Your Reason Is Your Ultimate Motivation

Finding your “why” as to why you want to achieve a goal is important. A why for this amazing hike is to improve your fitness level. Perhaps you are not motivated to just workout at home every week. You see training for this hike as a good way to spark the fire. This goal will motivate you to be more in touch with your body and raise your fitness level!

You Cannot Stay With One Goal Forever

You want to set a deadline or a date for the goal. This time aspect in this instance would largely depend upon not only your schedule but also the weather. Make sure that you are honest with yourself about how long it will take to get in the physical shape to hike all of the trails that you want to hike. You may need to make investments to assist you. Working with a Functional Aging Specialist such as myself can help you improve your balance, agility and mobility for that trip.

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Also, that professional has the perspective of useful tools such as proper shoes or hiking poles that can be make the hike less painful for your knees or hips. Lastly, he or she can help you with your plan, keep you on a consistent plan and be your personal cheering section!

When SMART fitness goals don’t work

If a fitness goal is set that is solely based on numbers it can set you up for failure. For instance, the goal is to lose 10 pounds in 2 months. During this time, the focus is entirely on that magic number. That focus on weight loses the big picture of the importance of moving better. I would challenge you that the byproduct of setting a goal of finishing a 5K or hiking the Grand Canyon will still facilitate fat loss when you are sticking to it. In addition, let’s say your goal is the lift 200 pounds. You have succeeded in lifting that amount but your upper body is so tight that your posture is affected. Thus, be careful with making numbers as your goal. You don’t want to have other aspects of your health suffer to meet that number. Think of the big picture.

With that in mind when you set your fitness goals – make it a goal of a kind of test that will show how far you have physically come. Between day one and when you plan to reach your goal you have to line up the aspects of your health, wellness and fitness and make sure that your address each of them.

Your goals are yours – don’t take someone else’s. If yours is to be able to get up from the floor to standing is your goal that is a great goal. Think about the work that it would take to make that happen. As always add consulting your doctor as you are thinking about your goal or after you have decided it. Reach out to Functional Aging Specialists that understand how to work with the older population to help them train f

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Damien Joyner

Fitness Professional for the diverse 40+ Population!

How to Set a Fitness Goal That Will Last? If You Take Care Of Your Need, Age Wouldn’t Be A Problem To Your Fitness Routine Age Shouldn’t be Your Restriction When It Comes To Exercising

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Last Updated on January 21, 2020

The Best Way to Create a Vision for the Life You Want

The Best Way to Create a Vision for the Life You Want

Creating a vision for your life might seem like a frivolous, fantastical waste of time, but it’s not: creating a compelling vision of the life you want is actually one of the most effective strategies for achieving the life of your dreams. Perhaps the best way to look at the concept of a life vision is as a compass to help guide you to take the best actions and make the right choices that help propel you toward your best life.

your vision of where or who you want to be is the greatest asset you have

    Why You Need a Vision

    Experts and life success stories support the idea that with a vision in mind, you are more likely to succeed far beyond what you could otherwise achieve without a clear vision. Think of crafting your life vision as mapping a path to your personal and professional dreams. Life satisfaction and personal happiness are within reach. The harsh reality is that if you don’t develop your own vision, you’ll allow other people and circumstances to direct the course of your life.

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    How to Create Your Life Vision

    Don’t expect a clear and well-defined vision overnight—envisioning your life and determining the course you will follow requires time, and reflection. You need to cultivate vision and perspective, and you also need to apply logic and planning for the practical application of your vision. Your best vision blossoms from your dreams, hopes, and aspirations. It will resonate with your values and ideals, and will generate energy and enthusiasm to help strengthen your commitment to explore the possibilities of your life.

    What Do You Want?

    The question sounds deceptively simple, but it’s often the most difficult to answer. Allowing yourself to explore your deepest desires can be very frightening. You may also not think you have the time to consider something as fanciful as what you want out of life, but it’s important to remind yourself that a life of fulfillment does not usually happen by chance, but by design.

    It’s helpful to ask some thought-provoking questions to help you discover the possibilities of what you want out of life. Consider every aspect of your life, personal and professional, tangible and intangible. Contemplate all the important areas, family and friends, career and success, health and quality of life, spiritual connection and personal growth, and don’t forget about fun and enjoyment.

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    Some tips to guide you:

    • Remember to ask why you want certain things
    • Think about what you want, not on what you don’t want.
    • Give yourself permission to dream.
    • Be creative. Consider ideas that you never thought possible.
    • Focus on your wishes, not what others expect of you.

    Some questions to start your exploration:

    • What really matters to you in life? Not what should matter, what does matter.
    • What would you like to have more of in your life?
    • Set aside money for a moment; what do you want in your career?
    • What are your secret passions and dreams?
    • What would bring more joy and happiness into your life?
    • What do you want your relationships to be like?
    • What qualities would you like to develop?
    • What are your values? What issues do you care about?
    • What are your talents? What’s special about you?
    • What would you most like to accomplish?
    • What would legacy would you like to leave behind?

    It may be helpful to write your thoughts down in a journal or creative vision board if you’re the creative type. Add your own questions, and ask others what they want out of life. Relax and make this exercise fun. You may want to set your answers aside for a while and come back to them later to see if any have changed or if you have anything to add.

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    What Would Your Best Life Look Like?

    Describe your ideal life in detail. Allow yourself to dream and imagine, and create a vivid picture. If you can’t visualize a picture, focus on how your best life would feel. If you find it difficult to envision your life 20 or 30 years from now, start with five years—even a few years into the future will give you a place to start. What you see may surprise you. Set aside preconceived notions. This is your chance to dream and fantasize.

    A few prompts to get you started:

    • What will you have accomplished already?
    • How will you feel about yourself?
    • What kind of people are in your life? How do you feel about them?
    • What does your ideal day look like?
    • Where are you? Where do you live? Think specifics, what city, state, or country, type of community, house or an apartment, style and atmosphere.
    • What would you be doing?
    • Are you with another person, a group of people, or are you by yourself?
    • How are you dressed?
    • What’s your state of mind? Happy or sad? Contented or frustrated?
    • What does your physical body look like? How do you feel about that?
    • Does your best life make you smile and make your heart sing? If it doesn’t, dig deeper, dream bigger.

    It’s important to focus on the result, or at least a way-point in your life. Don’t think about the process for getting there yet—that’s the next stepGive yourself permission to revisit this vision every day, even if only for a few minutes. Keep your vision alive and in the front of your mind.

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    Plan Backwards

    It may sound counter-intuitive to plan backwards rather than forwards, but when you’re planning your life from the end result, it’s often more useful to consider the last step and work your way back to the first. This is actually a valuable and practical strategy for making your vision a reality.

    • What’s the last thing that would’ve had to happen to achieve your best life?
    • What’s the most important choice you would’ve had to make?
    • What would you have needed to learn along the way?
    • What important actions would you have had to take?
    • What beliefs would you have needed to change?
    • What habits or behaviors would you have had to cultivate?
    • What type of support would you have had to enlist?
    • How long will it have taken you to realize your best life?
    • What steps or milestones would you have needed to reach along the way?

    Now it’s time to think about your first step, and the next step after that. Ponder the gap between where you are now and where you want to be in the future. It may seem impossible, but it’s quite achievable if you take it step-by-step.

    It’s important to revisit this vision from time to time. Don’t be surprised if your answers to the questions, your technicolor vision, and the resulting plans change. That can actually be a very good thing; as you change in unforeseeable ways, the best life you envision will change as well. For now, it’s important to use the process, create your vision, and take the first step towards making that vision a reality.

    Featured photo credit: Matt Noble via unsplash.com

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