Fitness for Life: Goal Setting for Activity

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Fitness for LifeGoal Setting for Activity

• Manitoba Physical Education Teachers Association

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• 65 us do not accumulate
• 30- 60 minutes of physical
• activity every day to stay
• healthy or improve our health.

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Because

• Exercise implies rigid, "no-fun" workouts that
  make us huff, puff and sweat.
• Exercise can be seen as an impractical burden
  that complicates rather than complements a busy
  life.
• There are intellectual reasons for being
  physically active but these are not enough the
  heart needs to be in it too.

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So

• 50 of people drop out within 6 months of
  starting a physical activity program.
• Less than 1/3 of those who start are still active
  by the end of their first year.

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Therefore

• We need to find ways to beat the drop out odds,
  have fun and become physically active on a
  regular basis.
• This is where goal setting comes in handy.

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Stages of Change

• Becoming physically active is like finding
• a long term relationship.
• Single and Not Looking (pre-contemplation)
• Single and Looking (contemplation)
• Dating (action)
• Going Steady (maintenance)
• Marriage/Common Law/Life Partner (termination)
• Separation (relapse)

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Getting Started

• The following steps will apply to any goal you
  want to set

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The Ultimate Goal

• Do it for yourself. Write down exactly what you
  want and why.
• Easier to draw out a road map to a SMART goal.
• Specific, Measurable, Attainable, Realistic and
  Timed
• Positive. Possible. Performance based. Present
  tense.
• Set a deadline. Pick a date first, then work
  backwards
• Choose a performance goal rather than an outcome
  goal - you have more control over your
  performance.
• Outcome goals refer to the goal you are aiming to
  achieve, such as lifting 5 more pounds in the
  next back workout or 40 more pounds over several
  months. They are not flexible the goal is either
  achieved or not.
• Performance goals refer to the process done to
  achieve the goal. They are much more flexible
  allows for the reorganization of day to day
  strategies.

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The Ultimate Goal
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Plan Your Road Map

• Goal setting maps out your road to fitness
  success.
• Create a SMART Goal. Write it down.
• Use pictures and words that describe how you will
  feel after you have achieved your goal (in 6
  months).
• What differences you will see, hear, feel, taste
  and smell?

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Small Steps

• Establish Short-term Goals.
• Weekly or monthly goals will let you experience
  small successes.
• Builds motivation towards the ultimate goal.
• Focus on small, but challenging steps.
• Not able to achieve a short-term goal? This is
  not failure.
• It gives information on what is not working and
  allows the review of short-term goals.
• Write a contract with yourself. Sketch out a plan
  in pencil and make it stick with ink.

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Plan Your Road Map

• Identify 6 short term goals (monthly) that will
  move you towards achieving your main goal.

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Support

• Feed your motivation with a flow of steady
  incentive.
• Surround yourself with the positive emotional
  support of friends, family, coaches and
  teammates.
• Someone close to you may try to sabotage your
  progress - either consciously or subconsciously.
• Tell them up front that you need their help or
  spend as little time as possible around them.
• Tell people about your goal.
• Increases support and keeps you on your path.

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Plan Your Road Map

• Identify 2 people you will ask to help you
  achieve your goal.

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Relapse

• Know what to expect and develop strategies to
  overcome stumbling blocks
• Barrier unforeseeable events that hinders
  plans/action.
• Obstacle foreseeable events that impedes
  plans/action.
• Excuse events (foreseeable/unforeseeable) that,
  with planning, could be overcome.
• Create Backup Plans of Action.
• Establish a backup plan of action by strategizing
  ahead of time and anticipating stumbling blocks.

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Plan Your Road Map

• Select 2 stumbling blocks and identify how you
  will overcome them.

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Evaluate

• Stay focused. Create milestones and assess your
  progress regularly.
• Plan to evaluate your performance, dedication,
  motivation, and whether you did or did not
  achieve your goals.
• What went right? What went wrong? Were any
  factors not considered?
• Learn from your mistakes, failures, and
  successes.

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Plan Your Road Map

• Identify 2 ways you will evaluate your progress.

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Rewards

• Rewards are powerful motivators.
• Celebrate your successes!
• Positive self treatment goes a long way in
  encouraging you to keep going.
• Improving a bit each day, no matter how tiny that
  bit is, will take you to your ultimate goal! Just
  be gradual and consistent!

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Plan Your Road Map

• Identify a reward for achieving a short term
  goal.
• Identify a reward for achieving your ultimate
  goal.

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A Never Ending Cycle

• There is always room for improvement
  physically, emotionally, socially, mentally,
  spiritually
• Once you achieve a goal there is always
  something more to strive for!

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Tips To Make Workouts Work

• Make it fun!
• Commit yourself.
• Goal for it.
• Accumulate time. Break it up.
• Pencil yourself in.
• Avoid the all-or-nothing trap.
• Keep perspective.
• Vary intensities.
• Be Flexible.

• Be realistic.
• Gear up. Have equipment
• on hand.
• Recruit a friend.
• Jump on spare time. Create
• workouts.
• Keep a journal.
• Exercise to music.
• Choose convenience.