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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 September 16, 2019

How to Stop Procrastinating: 11 Practical Ways for Procrastinators

How to Stop Procrastinating: 11 Practical Ways for Procrastinators

You have a deadline looming. However, instead of doing your work, you are fiddling with miscellaneous things like checking email, social media, watching videos, surfing blogs and forums. You know you should be working, but you just don’t feel like doing anything.

We are all familiar with the procrastination phenomenon. When we procrastinate, we squander away our free time and put off important tasks we should be doing them till it’s too late. And when it is indeed too late, we panic and wish we got started earlier.

The chronic procrastinators I know have spent years of their life looped in this cycle. Delaying, putting off things, slacking, hiding from work, facing work only when it’s unavoidable, then repeating this loop all over again. It’s a bad habit that eats us away and prevents us from achieving greater results in life.

Don’t let procrastination take over your life. Here, I will share my personal steps on how to stop procrastinating. These 11 steps will definitely apply to you too:

1. Break Your Work into Little Steps

Part of the reason why we procrastinate is because subconsciously, we find the work too overwhelming for us. Break it down into little parts, then focus on one part at the time. If you still procrastinate on the task after breaking it down, then break it down even further. Soon, your task will be so simple that you will be thinking “gee, this is so simple that I might as well just do it now!”.

For example, I’m currently writing a new book (on How to achieve anything in life). Book writing at its full scale is an enormous project and can be overwhelming. However, when I break it down into phases such as –

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  • (1) Research
  • (2) Deciding the topic
  • (3) Creating the outline
  • (4) Drafting the content
  • (5) Writing Chapters #1 to #10,
  • (6) Revision
  • (7) etc.

Suddenly it seems very manageable. What I do then is to focus on the immediate phase and get it done to my best ability, without thinking about the other phases. When it’s done, I move on to the next.

2. Change Your Environment

Different environments have different impact on our productivity. Look at your work desk and your room. Do they make you want to work or do they make you want to snuggle and sleep? If it’s the latter, you should look into changing your workspace.

One thing to note is that an environment that makes us feel inspired before may lose its effect after a period of time. If that’s the case, then it’s time to change things around. Refer to Steps #2 and #3 of 13 Strategies To Jumpstart Your Productivity, which talks about revamping your environment and workspace.

3. Create a Detailed Timeline with Specific Deadlines

Having just 1 deadline for your work is like an invitation to procrastinate. That’s because we get the impression that we have time and keep pushing everything back, until it’s too late.

Break down your project (see tip #1), then create an overall timeline with specific deadlines for each small task. This way, you know you have to finish each task by a certain date. Your timelines must be robust, too – i.e. if you don’t finish this by today, it’s going to jeopardize everything else you have planned after that. This way it creates the urgency to act.

My goals are broken down into monthly, weekly, right down to the daily task lists, and the list is a call to action that I must accomplish this by the specified date, else my goals will be put off.

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Here’re more tips on setting deadlines: 22 Tips for Effective Deadlines

4. Eliminate Your Procrastination Pit-Stops

If you are procrastinating a little too much, maybe that’s because you make it easy to procrastinate.

Identify your browser bookmarks that take up a lot of your time and shift them into a separate folder that is less accessible. Disable the automatic notification option in your email client. Get rid of the distractions around you.

I know some people will out of the way and delete or deactivate their facebook accounts. I think it’s a little drastic and extreme as addressing procrastination is more about being conscious of our actions than counteracting via self-binding methods, but if you feel that’s what’s needed, go for it.

5. Hang out with People Who Inspire You to Take Action

I’m pretty sure if you spend just 10 minutes talking to Steve Jobs or Bill Gates, you’ll be more inspired to act than if you spent the 10 minutes doing nothing. The people we are with influence our behaviors. Of course spending time with Steve Jobs or Bill Gates every day is probably not a feasible method, but the principle applies — The Hidden Power of Every Single Person Around You

Identify the people, friends or colleagues who trigger you – most likely the go-getters and hard workers – and hang out with them more often. Soon you will inculcate their drive and spirit too.

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As a personal development blogger, I “hang out” with inspiring personal development experts by reading their blogs and corresponding with them regularly via email and social media. It’s communication via new media and it works all the same.

6. Get a Buddy

Having a companion makes the whole process much more fun. Ideally, your buddy should be someone who has his/her own set of goals. Both of you will hold each other accountable to your goals and plans. While it’s not necessary for both of you to have the same goals, it’ll be even better if that’s the case, so you can learn from each other.

I have a good friend whom I talk to regularly, and we always ask each other about our goals and progress in achieving those goals. Needless to say, it spurs us to keep taking action.

7. Tell Others About Your Goals

This serves the same function as #6, on a larger scale. Tell all your friends, colleagues, acquaintances and family about your projects. Now whenever you see them, they are bound to ask you about your status on those projects.

For example, sometimes I announce my projects on The Personal Excellence Blog, Twitter and Facebook, and my readers will ask me about them on an ongoing basis. It’s a great way to keep myself accountable to my plans.

8. Seek out Someone Who Has Already Achieved the Outcome

What is it you want to accomplish here, and who are the people who have accomplished this already? Go seek them out and connect with them. Seeing living proof that your goals are very well achievable if you take action is one of the best triggers for action.

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9. Re-Clarify Your Goals

If you have been procrastinating for an extended period of time, it might reflect a misalignment between what you want and what you are currently doing. Often times, we outgrow our goals as we discover more about ourselves, but we don’t change our goals to reflect that.

Get away from your work (a short vacation will be good, else just a weekend break or staycation will do too) and take some time to regroup yourself. What exactly do you want to achieve? What should you do to get there? What are the steps to take? Does your current work align with that? If not, what can you do about it?

10. Stop Over-Complicating Things

Are you waiting for a perfect time to do this? That maybe now is not the best time because of X, Y, Z reasons? Ditch that thought because there’s never a perfect time. If you keep waiting for one, you are never going to accomplish anything.

Perfectionism is one of the biggest reasons for procrastination. Read more about why perfectionist tendencies can be a bane than a boon: Why Being A Perfectionist May Not Be So Perfect.

11. Get a Grip and Just Do It

At the end, it boils down to taking action. You can do all the strategizing, planning and hypothesizing, but if you don’t take action, nothing’s going to happen. Occasionally, I get readers and clients who keep complaining about their situations but they still refuse to take action at the end of the day.

Reality check:

I have never heard anyone procrastinate their way to success before and I doubt it’s going to change in the near future.  Whatever it is you are procrastinating on, if you want to get it done, you need to get a grip on yourself and do it.

More About Procrastination

Featured photo credit: Malvestida Magazine via unsplash.com

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